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What is Resistant Starch and Why is it Good for You?

Folks that have been paying attention to some of the chatter around carbohydrates in health circles these days might have come across the term ‘resistant starch’. Resistant starch is now becoming increasingly popular because of how good it is for our health. But what is resistant starch, really? What are the benefits surrounding this mysterious carb? And how can we include it in our diet? 

As well as upping your levels of resistant starch, if you are concerned about your health, then try the Orphic Nutrition range of health supplements.* We have a great selection of yummy, convenient, and easy-to-take supplements. You can use awesome products like our Garcinia Cambogia Pills or our Apple Cider Vinegar Gummies to support your overall health.*

Do you want to know all the secrets behind resistant starch? Sit back and take a look through the info below. We’ve done a short, but deep, dive into resistant starch, what makes it healthy, and how you can get more resistant starch into your diet.

  • What Is Resistant Starch?
  • Why Is Resistant Starch Good for You?
  • How Can You Get Resistant Starch into Your Diet?
  • What Is Resistant Starch?

    In simple terms, resistant starch is a nutrient that comes from various types of carbohydrates. While the majority of the starches that we ingest break down into glucose in our bodies, resistant starch goes through the small intestine without breaking down, hence the ‘resistant’ part of the name. 

    Once resistant starch lands in your large intestine, it ferments and produces short-chain fatty acids that act to support good gut bacteria in much the same way that probiotics do. Because resistant starch works to support our gut health, it is often labeled as fiber. 

    Why Is Resistant Starch Good for You?

    The health benefits of resistant starches are now being intensively studied by scientists and academics around the world. And the results are encouraging! Resistant starches seem to have a range of ways in which they can support your health. 

    Good for your gut: Resistant starches help to make sure that you have a healthy and diverse range of gut microbes. This helps you to digest food, helps to stop constipation, and can lower your cholesterol levels.* (1) 

    Protects colon cells: Worried about your colon health? Resistant starches contain a good form of bacteria called butyrate. Butyrate protects your colon cells and helps to reduce the likelihood of colon cancer.* (2) 

    Helps you absorb minerals: Studies have shown that resistant starches can enhance the rate of mineral absorption in animals. (3) It is thought that resistant starch improves the way our intestinal system absorbs calcium and magnesium.*

    Increases insulin sensitivity: There’s good news for people with sugar intolerances. Recent studies have shown that resistant starch helps to enhance glucose tolerance and improve insulin sensitivity.* (4) 

    Keeps you feeling full: If you want to slim down, try upping your intake of resistant starch. Resistant starch releases a hormone called peptide YY. This peptide acts to suppress your appetite for up to 12 hours after a meal.* (5) 

    How Can You Get Resistant Starch into Your Diet?

    When we’re talking about adding resistant starch to your diet, how you prepare your food is crucial. By letting foods cook and then cool down, you can change the structure of starch molecules. So, to activate resistant starch in most foods, you’ll need to cook them and let them cool down first. You can, however, cook these foods again once they’ve cooled down without changing the levels of resistant starch.

    Beans, pasta, rice, oats, and cold potatoes are the best examples of this phenomenon. Pasta and potato salads, refried beans, fried rice, and overnight oats are all great ways to add resistant starch to your diet. 

      Other foods that are high in resistant starches include:

      • Green bananas
      • Plantains
      • Bulgar wheat
      • Peas
      • Lentils
      • Corn tortillas
      • Jerusalem artichokes

      It is advisable that when you start to incorporate resistant starch into your diet plan you do so gradually and make sure you drink plenty of water. To be sure that a diet high in resistant starch – or starting a course of health supplements - is the best thing for you, we advise talking with a health professional first. 


      Sources

      1 https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4928084/

      2 https://www.wjgnet.com/1007-9327/full/v17/i12/1519.htm

      3 https://www.mdpi.com/2072-6643/11/2/297

      4 https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-017-0230-5

      5 https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC2670018/