Resistant Starch – Raw Potato Starch – Benefits Gut Health, Lowers Blood Sugar and Helps Weight Loss

Resistant starch is a type of starch that isn’t fully broken down and absorbed, but rather turned into short-chain fatty acids by intestinal bacteria. This may lead to some unique health benefits. You can get the most from resistant starch, by choosing whole, unprocessed sources of carbohydrates such as whole grains, fruits, vegetables, and beans/legumes.

Not all resistant starches are the same. There are 4 different types. The classification is not that simple, though, as several different types of resistant starch can co-exist in the same food. Depending on how foods are prepared, the amount of resistant starch changes. For example, allowing a banana to ripen will degrade the resistant starches and turn them into regular starches.

Resistant starch is associated with many of the health benefits attributed to dietary fiber, such as the reduction of type II diabetes risk, the production of short-chain fatty acid in the colon, the increase of calcium absorption and the reduction of inflammatory bowel disease. One of the main reasons why resistant starch improves health, is that it feeds the friendly bacteria in the intestine.

Several studies show that soluble fiber supplements can contribute to weight loss, primarily by increasing feelings of fullness and reducing appetite. It looks like resistant starch has the same effect. Adding resistant starch to meals increases feelings of fullness and makes people eat fewer calories.

A study was performed to Evaluate the resistant starch content of cooked beans. This study determined the changes in the amount and type of resistant starch in legumes over increasing amounts of cooking time in a high heat, high moisture environment. After an hour of cooking, pinto beans were found to be the best source of RS for all freshly cooked beans. A substantial percent increase in RS was found in beans allowed to cool for 24 h as a result of retrogradation. Both processed products contained more RS than their freshly cooked counterparts. In order to maximize dietary consumption of RS, a cooling period for cooked legumes is advisable.

There are two ways to add resistant starches to your diet, either get them from foods, or supplement with them. Several commonly consumed foods are high in resistant starch. This includes raw potatoes, cooked and then cooled potatoes, green bananas, various legumes, cashews and raw oats.

You can also add resistant starch to your diet without adding any digestible carbohydrates. For this purpose, many people have recommended and are getting good results with (Bob’s Red Mill) Raw Potato Starch. Raw potato starch contains about 8 grams of resistant starch per tablespoon and almost no usable carbohydrate. It is also not that expensive. It tastes kind of bland and you can add it to your diet in various ways, by sprinkling it on your food, mixing it in water, putting it in smoothies, etc. Four tablespoons of raw potato starch should provide 32 grams of resistant starch. It is important to start slowly and work your way up, because too much, too soon can cause flatulence and discomfort. It may take time (2-4 weeks) for the production of short-chain fatty acids to increase and to notice all the benefits, so be patient.

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Resistant Starch – Raw Potato Starch – Benefits Gut Health, Lowers Blood Sugar and Helps Weight Loss


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