Resistant starch

The idea that people who care about losing weight should definitely avoid dishes containing potatoes or pasta has long prevailed. Carbohydrates were primarily seen as a calorie-rich source of energy that makes it difficult to achieve a negative calorie balance. Today, however, we look at nutrition a bit differently, noticing the full benefits of starch consumption, as well as the heroine of today's article - resistant starch, which is currently classified as a component of dietary fiber. What is resistant starch? Why is it worth eating yesterday's bread? Is it true that potatoes are not as bad as they seem? Let's find out!

Carbohydrates – the basis of nutrition

One look at the food pyramid and everything is clear: carbohydrates in the form of vegetables, fruits and cereal products are the absolute basis of the diet - right after physical activity, they constitute the first two segments of the pyramid. Quickly digestible simple sugars and complex sugars requiring more intensive digestion are a convenient source of energy for our body.

Starch – a complex carbohydrate – enters our digestive system every time we reach for grains, legumes, potatoes or sweet potatoes. While digesting starch and allowing us to absorb its nutrients, our digestive enzymes encounter components that they cannot break down. These components, resisting digestion in the small intestine, pass into the large intestine intact. This is what we are talking about here, the so-called resistant starch.

While dietary fiber has already peaked in medical and dietary literature, resistant starch has only recently become more widely discussed. Dietary fiber is a group of various plant-based substances that are not digestible by humans and whose functions include supporting digestion, lowering blood pressure and glucose levels, and reducing hunger. Dietary fiber consists of cellulose, hemicelluloses, pectins, lignin, gums, and plant mucilages. Resistant starch has recently been included among the components of fiber.

Why does the large intestine like resistant ingredients?

Resistant starch is a natural prebiotic – it is a food source for beneficial bacteria that colonize the large intestine. When resistant starch reaches the very end of the digestive system, the bacterial flora of the last section of the intestines gains excellent nourishment and stimulation for growth. The richness and high activity of intestinal microbiota are often associated today with better immunity, milder course of autoimmune diseases, and better well-being.

• Probiotics, or live and health-beneficial microorganisms that are administered as a so-called shield during antibiotic therapy, are slowly entering the area of ​​interest of doctors of various specialties. Intensive research is underway on the importance of probiotics in the treatment of dermatological, allergic, thyroid-related diseases, as well as depression and even schizophrenia.
• Prebiotics, in contrast to “active” stimuli in the form of live bacteria cultures, merely provide food for the gut microbiota we already have. The growth and richness of its inhabitants is in our best interest.

In addition to its prebiotic function, resistant starch also plays a role in protecting the colon from cancer. By fermenting components resistant to digestive enzymes, this carbohydrate produces metabolites that reduce colon cancer precursors and regulate macronutrient metabolism. [1]

The impact of resistant starch on health

Above, we have listed only some of the benefits of consuming resistant starch. Let's look at a more complete list of its potential areas of action:

• Increased acidity of the large intestine – lower PH promotes the growth of beneficial microorganisms [2]
• Nutrition of intestinal cells – during fermentation in the intestine, butyric acid is produced, which has a beneficial effect on the condition of the epithelium [3]
• Improving the absorption of minerals, especially calcium and magnesium
• Reducing the risk of developing inflammatory bowel disease
• Reducing the risk of developing colon cancer
• Lowering blood sugar levels – resistant starch lowers the glycemic index of the product
• Lowering total cholesterol in the blood

Where can you find resistant starch?

Now that we know the benefits of resistant starch, it’s time to learn where its sources are. Since it’s recommended to consume it daily, it’s worth memorizing these few products and learning how to incorporate them into your daily diet.

Note: Due to the highly gas-forming nature of resistant starch, you should not exceed 50-60g per day (20g/day will be fully sufficient). Caution with resistant starch is recommended for people suffering from irritable bowel syndrome, among others.

Sources of resistant starch:

• Cooked beans
• Cooked lentils
• Boiled and cooled potatoes
• Cooked and cooled pasta
• Cooked and cooled rice
• Corn
• Stale bread
• Unripe bananas

The list above seems a bit strange. Why should we refrigerate ingredients before eating them, wait for bread to get stale, or eat green bananas? This is the only way to ensure that the starch in the foods listed is in a form that is resistant to digestive enzymes.

Why is it worth liking potato salad?

There is no need to worry about the caloric value of starch, as long as you take care of its resistance. A higher amount of resistant starch in a product translates into fewer calories. That is why it is worth liking potato or pasta salad - they are very filling, have a lower glycemic index than hot dishes with potatoes or pasta, are characterized by a lower caloric value than their warm counterparts, and are also an excellent breeding ground for colon bacteria.

Our fit hits rich in resistant starch:

Potato salad with red beans – cut peeled, cooked and cooled potatoes into thick slices, add red onion cut into rings, drained red beans from a can, drained green peas from a can, olive oil and a little vinegar. Then season with pepper, salt, a pinch of turmeric and black cumin seeds. Refrigerate for an hour, then mix before serving, adding more olive oil.

Tuna Pasta Salad – Mix cooked al dente and cooled fusilli pasta with diced red pepper and celery. Add drained tuna, drained corn and chopped parsley. Season with lemon juice, salt, pepper and extra virgin olive oil. Refrigerate for an hour, then toss before serving, adding more olive oil.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823506/

[2] ³ Shen, D. et al., Positive effects of resistant starch supplementation on bowel function in healthy adults: a systematic review and meta-analysis of randomized controlled trials.