Resistant starch is defined as any starch that doesn't get digested in the small intestine. Whole grains contain one type of resistant starch, and another type of resistant starch forms in cooked pasta, white rice and potatoes after they are cooled. Some fruits, vegetables and legumes also contain resistant starch. You can also purchase powdered supplements that contain resistant starch developed in labs. Resistant starch might provide some health benefits.
Insulin Sensitivity
One of the benefits of consuming foods containing resistant starch is an improvement in insulin sensitivity, according to a study published in April 2010 in "Diabetes Medicine." People with metabolic syndrome who consumed 40 g per day of resistant starch had greater improvement in insulin sensitivity than people given a placebo after 12 weeks. This might help reduce your risk for developing diabetes and cardiovascular disease.
Weight Loss
Consuming resistant starch also might help people reach their weight loss goals. Resistant starch might help people feel full longer than other types of fiber, according to a study published in February 2009 in "Nutrition Research." Another study, published in March 2010 in the "British Journal of Nutrition," found that people who consumed resistant starch consumed fewer calories in subsequent meals than people who received the placebo. Consuming resistant starch might help you eat less while still feeling full.
Other Benefits
Resistant starch also lowers increases in blood glucose levels after meals, reduces fat storage, and lowers triglyceride and cholesterol levels. These benefits might be due in part to the different way resistant starch is absorbed compared with digestible starch, according to a study published in May 2004 in the "Journal of AOAC International."
Considerations
Because resistant starch provides many of the same benefits as fiber, it is classified as a type of fiber by food scientists. Consume foods that naturally contain this type of fiber rather than spending a lot of money on resistant-starch supplements. Although resistant starch might make it easier to lose weight, weight loss is still a matter of eating fewer calories than you use during your daily activities.
References
- "Journal of AOAC International"; "Resistant Starch: Metabolic Effects and Potential Health Benefits"; J.A. Higgins; May 2004
- "European Food Safety Authority Journal"; "Scientific Opinion on the Substantiation of Health Claims Related to Resistant Starch and Reduction of Post-prandial Glycaemic Responses"; "Digestive Health Benefits" (ID 682) and "Favours a Normal Colon Metabolism" (ID 783) Pursuant to Article 13(1) of Regulation (EC) No 1924/2006"; Carlo Agostoni et al; 2011
- "Los Angeles Times"; "Questionable Claims About Resistant Starch"; Elena Conis; June 2010
- "Diabetic Medicine"; "Resistant Starch Improves Insulin Sensitivity in Metabolic Syndrome"; K.L. Johnston et al; April 2010
- "Nutrition Research"; "Greater Satiety Response with Resistant Starch and Corn Bran in Human Subjects"; H.J. Willis et al; February 2009
- "British Journal of Nutrition"; "Acute Ingestion of Resistant Starch Reduces Food Intake in Healthy Adults"; C.L. Bodinham et al; March 2010
Member Comments