Losing weight with resistant starch
A unique kind of fibre that your body literally ‘resists’.
It curbs your appetite
It burns more calories
It’s a prebiotic
It improves insulin sensitivity
RS: Its a bulky fibre that fills you up yet isn’t digested in the stomach or small intestine which means it remains intact until it arrives at your colon. Effectively it is ‘resisting’ digestion (hence it name!) Your colon breaks down the starch through fermentation to short chain fatty acids that are then used for energy
RS also sends messages to your brain to say you are no longer hungry, stopping you from overeating.
The preparation method has some effect on the resistant starch. For potatoes and rice for instance, you have to cook the food and then let it cool, allowing crystalisation to occur into the form that ‘resists’ the digestion. Warming the food up after it has cooled breaks up the crystals, so you do have to eat it cool. Also bananas lose their resistant starch and becomes normal starch as it ripens. So green bananas are best for resistant starch .
Resistant starch is a prebiotic, that feeds and grows our friendly bacteria. This forms something called butyrate which is very beneficial for the colon and should lower risk of colon cancer. Other benefits include lowering your risk of crohns, constipation, diarrhea and also reduces inflammation. Butyrate is the preferred source of energy for the cells within the colon and can also raise our metabolism (yay!)
Resistant starch also improves insulin sensitivity and not only lowers blood sugar levels after eating but even lower blood sugar levels on your next meal too.
There are 3 main types of natural restricted starch
- those found in legumes , seeds and grains where the starch is within a fibrous cell wall and is physically inacessible
- starch that is indigestible in its raw state. These are found in plantain and unripe bananas. These have a high amylose content which the human body cannot digest.
- retrogade starches which are the same as number 1 and 2 but have been cooked and then cooled. The temperature must be less than 130 degrees for the starch to return to and indigestible state. This process is called retrogradation