We all love our carbs, most of our favorite foods are based around some form of carbohydrate. They provide us with energy, vitamins and minerals, amino acids, fiber, and they provide us with comfort. Recently another beneficial component of carbs has been discovered: Resistant Starch (RS).
Resistant Starch is like magic. Let’s say you eat a big serving of potato salad. A portion of that cooked and cooled potato becomes resistant to your digestive enzymes, travels through the gastrointestinal tract, and into the colon where it remains completely unchanged. There, it begins a fermentation process that produces a beneficial short chain fatty acid called butyrate. Butyrate can actually encourage fatty acid oxidation in the liver and is helpful with fat loss. One study showed that just by replacing 5.4% of your total daily carbs with RS, you can increase fat oxidation by 20 – 30%!! A carbohydrate becomes a beneficial fat burning fatty acid, magic!
RS also reduces the risk of colon cancer, prevents constipation, stabilizes blood sugar levels, and aids in the absorption of minerals such as calcium and magnesium. RS feeds our good bacteria and prevents harmful ones from proliferating. It decreases the pH in our colon which helps keep it healthy and free of disease. It is highly beneficial for anyone with Type II Diabetes, IBS, or constipation.
Foods that are high in RS include: yams, potatoes, legumes, rice, oatmeal, green bananas, rice, corn, sourdough bread, whole grain bread, and pasta. The trick is to consume these foods cold. Cooked and cooled yams, potatoes, pasta, rice, and legumes form resistant starches. When they’re hot the starches are digested differently.
A great way to add more Resistant Starch to your diet is by adding cold legumes to your salads, have cooked and cooled yams with hardboiled eggs and salsa for breakfast, make a potato or pasta salad, or blend a slightly green banana into your morning smoothie.
By: Krista Boulding, RHN