Resistant starch is a type of starch that is not digested in the small intestine but reaches the large intestine intact.
There it serves as a fermentation substrate for beneficial bacteria and helps produce short chain fatty acids.
The result is positive health effects that have been studied extensively in recent years, in the context of satiety, gut health, and blood sugar balance.
Scientifically proven health benefits:
It nourishes the gut microbiome and contributes to greater bacterial diversity.
It produces short chain fatty acids that reduce inflammation and support the intestinal lining.
It improves insulin sensitivity. Incorporating resistant starch into a meal may reduce post meal blood sugar levels.
It increases the feeling of fullness due to a hormonal effect on the satiety hormones GLP 1 and PYY.
It has a beneficial effect on lipid profile, with a certain reduction in cholesterol and triglycerides.
Foods that contain resistant starch:
Not fully ripe bananas.
Legumes such as lentils, chickpeas, beans, and dried peas.
Uncooked oats.
Barley.
Corn.
Whole rye, mainly in sourdough breads.
Cooked and cooled whole wheat, bulgur, and freekeh.
Potato starch powder.
How to increase the amount of resistant starch in the daily diet:
Please note that the foods listed above should be cooled so that the starch chains reorganize after heating into a crystalline structure and become resistant to enzymatic breakdown.
This allows them to reach the large intestine directly and serve as a fermentation substrate for beneficial bacteria.
Boiled and cooled potatoes, in potato salad.
Baked or boiled and cooled sweet potatoes, cut into strips alongside yogurt.
Cooked rice that has been kept in the refrigerator. It can be eaten hot or cold.
Cooked pasta that has been kept in the refrigerator, in pasta salad.
Cold chickpeas or cold lentil salad.
Please note that gas and bloating are a common response when rapidly increasing resistant starch intake. It is recommended to add it gradually and allow the body to adapt, drink plenty of water, soak legumes thoroughly before consumption, and consume potato starch powder only after an adaptation period.