Resistant Starch: What is Resistant Starch?
Resistant Starch (RS) is a starch that is characterized by its inability to be digested or absorbed within the upper digestive tract. Passing through the stomach unchanged by digestive enzymes, it is fermented by bacteria in the large intestines and colon. Because of this, it is considered a prebiotic, in that it feeds beneficial colonic bacteria. 70% of our immune cells reside in the gut and resistant starch promotes healthy gut flora populations.
RS is known to produce more satiety, or the feeling of satisfaction from food, so that you can satisfy your body with less food intake, and new research suggests that resistant starch can improve insulin sensitivity in diabetics as well as lowering blood sugar levels after meals.
Other Benefits Resistant Starch
Colon cancer is the 4th most common cause of death worldwide, however, resistant starch may protect from colon cancer and lower risk factors.
Studies recommend consuming 20 grams of this antinflammatory per day to aid you with risk factors for colon cancer, digestion, sleep, and weight loss. RS is also associated with increased production of a fatty acid called butyrate that protects colon cells, so consuming resistant starch both feeds the friendly bacteria and indirectly feeds the cells in the colon by increasing the amount of butyrate.
Get Resistant Starch into Your Diet
While several foods have resistant starch, PaleoVegan sources include raw potatoes, potato starch, green bananas, plantains, cashews, and almonds. One of our favorite sources which we highly recommend are TigerNuts from Organic Gemini because of the ease in which it can be incorporated into baked goods, smoothies, and as a flour, and is also one of the best sources of protein for both Paleo, Vegan, and PaleoVegan Diet adherents.
And that’s something we can get behind! So however you choose to get it, be sure to incorporate RS into your diet for health and longevity!
Studies have actually shown that it improves insulin sensitivity in prediabetics. Studies in type 2 diabetics have shown that it improves beta-cell function but have not yet shown improved insulin sensitivity. As there are 79 million American adults with prediabetes (according to the CDC), this is a huge benefits for people trying to reverse prediabetes.