Resistant starch is a type of starch that resists the digestion process and reaches the colon intact , just like soluble fiber.
And what good is resistant starch for the body? For starters, it can help control the glycemic index , that is, the rate and amount of carbohydrates in a food that reach the blood as glucose. So that we understand each other roughly, if a food has a high glycemic index, your body will receive a kind of sugar boost. On the contrary, if the food has a low glycemic index, the body will receive glucose in a more sustained way and for a longer time . From this, what follows is that if the body receives a shot of sugar, in a short time it will ask for more (you will feel hungry in a short time), while if it receives it little by little, it will take longer to demand it and it will use that energy rapidly. As needed, you will get hungry later and the glucose will not be converted to fat.
Resistant starch also contributes to better intestinal health as it serves as food (prebiotic) for the microbiota , the population of microbes that live in different parts of our body, such as the intestine. According to the Mayo Clinic, these microscopic creatures, especially bacteria, that coat the lining of the intestine, play a very important role in health and can even affect mood and behavior. Taking prebiotics will stimulate the growth of healthy bacteria in the gut .
Additionally, resistant starch may improve risk factors for cardiovascular disease , as well as do its part in fat loss .
It also increases fecal mass so it will help fight constipation.
Foods that contain resistant starch
Resistant starch is found in almost all starch-containing foods, but in different proportions. Among those who have the most are lentils, corn, beans and barley . Unripe bananas and mangoes also have a good proportion.
You can create resistant starch yourself by cooking starchy foods such as potatoes or pasta, storing them in the fridge, and eating them the next day. With this simple gesture you will be feeding the good bacteria that are in your intestine. Why not start doing it today?
