What is resistant starch?
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What is resistant starch?
Resistant starch is a type of carbohydrate that bypasses digestion in the small intestine, instead fermenting in the large intestine where it nourishes beneficial gut bacteria. When bacteria break down resistant starches, they produce various compounds including gases and short-chain fatty acids, which mostly butyrate. Resistant starches are generally healthier and more nutritious. They can be found in foods such as:
- Red rice
- Brown rice
- Whole-grain bread
- Quinoa
- Oats
- Lentils
- Barleys
5 Types of Resistant Starch:
- RS 1 – Indigestible resistant starch, found in seeds, legumes, and unprocessed whole grains. The starch bound within the fibrous cell walls of these foods.
- RS 2 – Resistant starch remains inaccessible to enzymes due to its structure e.g.: in unripe bananas, raw potatoes, and high-amylose corn starch.
- RS 3 – Resistant starch forms in starch rich foods like rice and potatoes when they are cooked and then cooled. This process, known as retrogradation which involves dissolved starch becoming less soluble after being heated in water and subsequently cooled.
- RS 4 – Starches that are chemically modified to resist digestion.
- RS 5 – Starches that form complexes with lipids.
Benefits of Resistant Starch:
- Improve gut health
- Improve insulin sensitivity
- Enhance feelings of fullness and reduced calorie intake
- Prevent constipation
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