Science Post: What Is Resistant Starch?
Science post: resistant starch.
What is resistant starch? It is similar to dietary fiber. It is not easily digested in the small intestine and goes straight to the large intestine, where gut bacteria ferment it and produce beneficial short-chain fatty acids such as butyrate. Your gut health depends on this support.
Here is the key point. When starchy foods such as rice, potatoes, and sweet potatoes are cooked and then refrigerated, something interesting happens. During heating, starch granules gelatinize and become easy to absorb. During cooling, best around 4 C for 4 to 12 hours, part of the gelatinized starch turns into resistant starch (RS3). Even after reheating, the content remains considerable. Pasta and beans also increase resistant starch after refrigeration.
Resistant starch has many benefits. It can slow the rise of post-meal blood sugar, which people managing glucose will like. It has lower calories and increases satiety, making it useful for weight control. It promotes beneficial gut bacteria, improves constipation, may help prevent colorectal cancer, and can reduce visceral fat storage.
How do you eat more resistant starch? Refrigerate cooked staple foods for more than four hours, then eat them cold or reheated. Eat more beans and green bananas, and stay away from overly processed foods.
But pay attention: eat moderately. Too much may cause bloating. It cannot replace all dietary fiber. Your diet should stay balanced, and each person’s tolerance is different. Increase gradually and observe how your body reacts.
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