The Best Carbohydrates
Why Resistant Starch Carbs are a Game Changer
Mounting evidence is shedding light on the many benefits of resistant starch—a powerful type of carbohydrate that supports gut health, aids in weight management, and even helps prevent certain diseases. Unlike regular starch, resistant starch bypasses digestion in the small intestine and ferments in the large intestine, nourishing beneficial gut bacteria.
Where Can You Find It?
Resistant starch is naturally found in foods like:
✅ Green (unripe) bananas
✅ Raw potatoes
✅ Oats
✅ Nuts & seeds
✅ Beans & legumes
Resistant starch is an excellent reason to choose your carbs wisely rather than eliminating them entirely.
What Does the Research Say?
A study published in Nature Metabolism found that consuming resistant starch for eight weeks led to:
✔ Weight loss by reshaping the gut microbiome
✔ Reduced inflammation
✔ Improved insulin sensitivity
✔ Lower fat absorption
Additionally, research has linked resistant starch to:
📉 Better blood sugar control
🛡️ Reduced cancer risk
💓 Lower risk of premature death
Despite these benefits, most adults in the U.S. only consume 4-5 grams per day, far below the recommended 15 grams for optimal health (Journal of Nutrition).
Resistant Starch vs. Regular Starch: What’s the Difference?
🔍 Regular starch is broken down into glucose and absorbed as energy.
🔍 Resistant starch resists digestion, acting as a prebiotic to feed beneficial gut bacteria.
Resistant starch encourages the production of short-chain fatty acids (SCFAs) like butyrate, which have been shown to:
✔ Improve blood sugar regulation
✔ Lower cholesterol
✔ Boost immune function
✔ Reduce harmful inflammation
Another bonus? Resistant starch has fewer calories than regular starch—2.5 calories per gram vs. 4 calories per gram—which could help with weight management.
How to Get More Resistant Starch in Your Diet
The Five Types of Resistant Starch
Type 1: Found in grains, seeds, beans, and legumes.
Type 2: Found in green bananas, raw potatoes, and high-amylose corn starch.
Type 3: Formed when starchy foods (like rice, potatoes, and pasta) are cooked, cooled, and then reheated.
Type 4: A modified starch added to processed foods.
Type 5: Created by combining starch and fats to resist digestion.
📢 Fun Fact: A study in the Asia Pacific Journal of Clinical Nutrition found that cooked, cooled, and reheated rice had 2.5x more resistant starch than freshly cooked rice!
Simple Tips to Increase Resistant Starch Intake
🔹 Eat cooked & cooled potatoes, rice, and pasta in dishes like potato or pasta salad.
🔹 Add oats and legumes to meals.
🔹 Choose green bananas instead of ripe ones.
🔹 Experiment with resistant starch supplements (but start slowly to avoid bloating).
Adding more resistant starch to your diet is a simple way to improve digestion, blood sugar control, and weight management.
“If you can keep the gut healthy, everything else tends to operate better.” – Wendy Bazilian, PhD