What Is a Resistant Starch?
When you think of “starch,” what enters your mind particularly if you are diabetic?
Glucose. Carbs. an elevated blood sugar level. Insulin spikes. . Basically, we consider starch that we can digest, absorb, and metabolize as glucose .
Officially, resistant starch is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.” Instead of being reduced by our enzymes and absorbed as glucose, resistant starch travels whole through the small intestine into the colon, where colonic gut flora metabolize it into short chain fatty acids. Thus, it’s resistant to digestion by the host.
There are four types of resistant starch:
Type 1– Starch bound by indigestible plant cell walls; found in beans, grains, and seeds.
Type 2– Starch that is intrinsically indigestible in the raw state because of its high amylose content; found in potatoes, bananas, plantains, that becomes accessible upon heating.
Type 3– Retrograded starch; when some starches have been cooked, cooling them (fridge or freezer) changes the structure and renders it more resistant to digestion; found in cooked and cooled potatoes, grains, and beans.
Type 4– Industrial resistant starch; tthat doesn’t occur naturally and has been chemically modified; commonly found in “hi-maize resistant starch.”
It’s almost certain that these different types have different effects on our gut flora, but the specifics have yet to become fully studied.
Where Do We find Resistant Starches?
We can get them from food. The richest food sources are raw potatoes, green bananas, plantains, cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes.
We can get them from supplementary isolated sources. The most effective sources are raw potato starch, plantain flour, green banana flour, and cassava/tapioca starch. Raw (not sprouted) mung beans are a good source , so mung bean starch (commonly available in Asian grocers) will probably work, too.
One of the most reliable ways to obtain resitant starch, quickly is with raw potato starch. There are about 8 grams of resitant starch in a tablespoon of easily the most popular brand: Bob’s Red Mill Unmodified Potato Starch.
How can this help me and my diabetes?
Like other organisms, gut bacteria requires food. They have to eat, and certain food sources are better than others. Basically resistant starch is top-shelf food for your gut bugs.
Resistant starch promotes greater butyrate production than other prebiotics. Since the resident gut flora produce the butyrate, and everyone has different levels of the different flora, the degree of butyrate production varies depending on the individual, but resistant starch consistently leads to considerable amounts of butyrate across nearly every subject who consumes it. Butyrate is crucial because it’s the prime energy source of our colonic cells .
Resitant starch improves insulin sensitivity
Resitant starch lowers the blood glucose response to food.
Resitant starch reduces fasting blood sugar.
Resistant starch makes you feel full and satisfied
Resistant starch increases dietary magnesium absorption.
Some people using or supplementing their diet with resistant starch report:
Improved body composition.
Improved thyroid function.
Not everyone has a good reaction to using resitant starches in their diet. It can give you gas. Add it slowly to your diet maybe a teaspoon or a half teaspoon a day if you are using potato starch gradually up to 2 TBSP. per day. You also could eat half of a green banana. You may also need to take a quality probiotic.
For more information about a diet plan centered around this break through you might want to check out this product