A lesser known type of starch, referred to as resistant starch, is far more beneficial to our health than “normal” starch. (Resistant starch = resistant to digestion.)
Starch is digested and absorbed in the small intestines. It is broken down quickly during the digestive process, resulting in a large rise in blood sugar (glucose) levels and insulin levels. 100 grams of starch gives the body about 400 calories.
Resistant starch is not fully absorbed in the small intestines, but is digested much slower through fermentation by intestinal bacteria in the large intestine (colon), similar to what happens with fiber in the diet. This results in 100 grams of resistant starch giving the body about 200 calories, half the amount of “normal” starch.
The health benefits of resistant starch includes lower blood sugar levels, with less insulin being released. It helps to curb appetite, firstly as the amount of nutrients is released slower into the bloodstream, and secondly it has less calories per gram than other starches. It increases feelings of fullness, further reducing the appetite. Resistant starch also assists with healthy digestion, as it feeds the friendly bacteria in the colon.
Resistant starch is found in grains, seeds and legumes. It is also found in unripe bananas and raw potato. Amazingly it is also found in food such as rice and potatoes that are cooked and then allowed to cool completely before it is eaten. The cooling process turns some of the easily digestible starches into resistant starch.
HEALTH INSIGHT
MARCH 2017