Resistant starch is a type of fiber that passes through the small intestine undigested, and then gets fermented in the colon, which results in the formation of short-chain fatty acids (SCFAs). These SCFAs have a plethora of health benefits (including weight loss!). Here are the top reasons to include more resistant starch in your diet, and the foods with the highest amounts of resistant starch.
Protective Against Cancer Resistant starch can help prevent esophageal, gastric, and colon cancer. When resistant starch is fermented, it produces the SCFA butyrate which is believed to induce cancer cell death. Additionally, resistant starch is believed to alter bile acid metabolism, reducing DNA damage that could lead to cancer
Reduces Your Appetite Resistant starch can make you feel fuller longer, helping you eat less and lose weight. It does this by increasing hormones called CCK, PYY, and GLP-1 which suppress hunger and make you feel satisfied. It also slows fat absorption, and increases the time it takes to digest food which reduces your appetite.
Lowers Blood Glucose and Improves Insulin Sensitivity Resistant starch can prevent blood sugar spikes after meals by reducing the absorption of glucose. Keeping your blood sugar balanced is the best way to prevent insulin resistance, which leads to weight gain and diabetes.
Increases Fat Oxidation and Reduces Fat Storage Studies have shown that resistant starch increases fat oxidation (the breakdown of fat) and prevents fat accumulation in adipocytes (fat cells). It does this by changing gene expression of GLUT4 and enzyme activity of fatty acid synthase (FAS).
Supports Your Gut Microbiome Your gut microbiome plays a big role in your weight. In fact, new evidence from Fecal Microbial Transplants (yes that’s exactly what it sounds like!) shows that when obese people receive transplats from lean donors, their insulin sensitivity improved and satiety hormones increased. Resistant starch increases both the number and diversity of bacteria in your gut, which has been shown to support weight loss and immune health.
Top Sources of Resistant Starch:
Unripe Bananas
White Beans
Lentils
Chickpeas
Peas
Rice (cooked then cooled)
Potatoes (cooked then cooled)
Pasta (cooked then cooled)
Rolled Oats
Or get a Resistant Fiber supplement powder and add it to your smoothies