{"id":31890,"date":"2022-09-24T14:16:47","date_gmt":"2022-09-24T14:16:47","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=31890"},"modified":"2022-12-20T04:32:39","modified_gmt":"2022-12-20T04:32:39","slug":"what-is-resistant-starch","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-is-resistant-starch\/","title":{"rendered":"The One Carbohydrate You Should Be Eating for Gut Health"},"content":{"rendered":"

Here\u2019s the call to eat more carbs. Yes, you read that right, just be sure you\u2019re loading up on gut-healthy resistant starches. Learn more about the carb star and <\/em>resistant starch foods<\/em> to add to your diet.<\/em><\/p>\n\n\n

During a time when it seems as if everyone\u2019s actively avoiding carbohydrates\u2014with even beans and oatmeal getting a bad rap in some diets\u2014the reality is that foods like these provide a major health boost because of a very special carb they contain: Resistant starch. This type of fiber<\/a> has been linked to better gut health<\/a>, possibly weight and blood sugar management, and more.<\/p>\n\n\n

What is Resistant Starch<\/strong>?<\/strong><\/h2>\n\n\n\n
\"resistant<\/figure>\n\n\n

\u201cResistant starch is a form of carbohydrate that\u2019s resistant to the digestive enzymes in the small intestine,\u201d explains EA Stewart, RD, a registered dietitian and digestive health expert at The Spicy RD<\/a> in San Diego, CA. When you think about the name \u201cresistant starch,\u201d its function in the body begins to make sense. Simply put: It\u2019s not digested in the small intestine. Instead, once resistant starch enters the large intestine, it\u2019s fermented by gut bacteria<\/a>. This is unlike the carbohydrates in some other forms of starch, which your body digests and gets energy from.\u00a0<\/p>\n\n\n

So, what are the benefits to undigested forms of starch? They might not give you energy\u2014but they do act as a source of prebiotics to provide a food source for your gut microbiome, says Stewart. The bacteria in your gut need prebiotics to grow and thrive.<\/p>\n\n\n

The type of foods resistant starch is found in \u201calso tend to increase satiety and fullness,\u201d says Stewart.\u00a0 \u201cIn that way, they may help with weight loss<\/a> if you feel fuller and eat fewer calories.\u201d\u00a0<\/p>\n\n\n

There is also some research<\/a> showing that replacing carbohydrates in your diet for\u00a0 resistant starch foods may help improve insulin sensitivity and result in lower blood sugar levels<\/a> after eating. However, one\u2019s blood sugar response to foods is extremely individual. Resistant starch in a meal may help blunt blood sugar levels for some people, but it could still lead to a spike for others.\u00a0<\/p>\n\n\n

While there is talk that resistant starch may help decrease the risk of metabolic syndrome, type 2 diabetes, and obesity\u2014and these benefits may be promising\u2014ultimately more research needs to be done to know if these links are legit, according to a 2022 review in the Journal of Functional Foods.<\/em><\/a><\/p>\n\n\n\n

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How <\/strong>Resistant Starch Can Benefit<\/strong> Gut Health<\/strong><\/h2>\n\n\n

Your gut contains a mix of both \u201cgood\u201d and \u201cbad\u201d living bacteria. \u201cWe want those good bacteria to thrive, and so we need to provide them with food,\u201d says Stewart. A healthy microbiome plays an important role in immune function<\/a>, as well as the production of mood-regulating neurotransmitters, such as serotonin<\/a>, she adds.<\/p>\n\n\n

When you feed your gut bacteria\u2014and this includes prebiotics from resistant starch\u2014they produce short-chain fatty acids (SCFAs), says Stewart. Resistant starch is particularly stellar at producing an SCFA called butyrate, according to research<\/a>. Why does that matter? \u201cButyrate is a source of energy for the cells of the intestine and gut,\u201d she says. While we\u2019re still understanding just how butyrate might benefit health, emerging research suggests the SFA may decrease inflammation<\/a>, regulate blood sugar, and protect your heart, the Cleveland Clinic points out<\/a>.<\/p>\n\n\n

Including resistant starch foods in your diet may also help if you have a GI disease. Early studies show that people with irritable bowel disease (IBD) who eat resistant starch have less inflammation in the lining of the intestinal tract, experience fewer symptoms, and may improve their ability to stay in remission, according to a review in BMC Gastroenterology.<\/em><\/a><\/p>\n\n\n

Resistant Starch Foods<\/strong><\/h2>\n\n\n\n
\"resistant<\/figure>\n\n\n

The good news is that there are so many good-for-you foods that contain resistant starch\u2014and they\u2019re tasty, too. Some foods naturally contain resistant starch, while other times, resistant starch can be created by the type of cooking and cooling method used on certain foods. Here\u2019s where to get more in your diet, advises Stewart:<\/p>\n\n\n\n