Resistant starch does your body good

The word starch brings to mind carbs, and foods rich in carbs, such as rice and potatoes. People often associate starch with weight gain and high sugar levels. Is it really so? 

What is it?

Starch is a complex carbohydrate, found in many grains, fruits and vegetables. The plants produce this as a way of storing the glucose produced during photosynthesis. Extraction of pure starch yields a white, odorless, fluffy powder.

Complex carbs have a complicated chemical structure and are difficult to digest; instead, the gut bacteria feed on them. 

Types

It can broadly be classified into 3 groups, depending on its nutritional properties:

1.Rapidly Digestible Starch

Found in cooked foods like breads and potatoes, this type is rapidly broken by the body into glucose.

2.Slowly Digestible Starch

Having a complex structure, this type takes time to break down. It is mostly seen in cereals. 

3.Resistant Starch

This type cannot be digested easily by the body, and largely passes undigested through the intestines, to fiber. It is further classified into 4 types:

RS1 – found in grains, beans etc. It is physically protected by the whole grain, which means enzymes cannot reach it through the walls. 

RS2 – present in raw foods like potatoes and unripe bananas. It is found in starch that cannot be broken down while cooking. 

RS3 – from foods that are cooked, then cooled, like rice. Usually found in starch that gets broken down (gelatinized), while cooking and then cooling the food. 

RS4 – in breads. This type is modified to resist digestion, not found naturally in foods. 

Benefits

Energy

Starch is the most common source of energy. The body metabolizes starch into glucose, which then gets distributed through the body to all the organs and tissues. Any excess glucose is stored as glycogen. 

Fullness

Research has shown that people having foods rich in resistant starch experience a sense of fullness, faster and for longer than individuals who don’t. 

Increases gut health

Resistant starch, being less digestible in the gut, stays there longer; the fermentation it undergoes acts like a probiotic for health promoting bacteria in the gut. It leads to growth of diverse types of healthy bacteria in the intestines, aiding digestion.

Improved insulin sensitivity

Consuming foods rich in resistant starch increases the body insulin sensitivity, i.e., your body’s ability to respond to insulin. lowering your risk of suffering from chronic systemic illnesses like diabetes and obesity. It also makes the body utilize glucose more efficiently, regulating the blood sugar levels and preventing sudden sugar related emergencies.

Activates gut hormones

It naturally activates the gut hormones, helping in controlling the appetite, regulating insulin sensitivity and weigh loss.

Weight loss

With similar characteristics and behavior to fiber, this starch takes time to digest, using more energy than other foods, causing weight control or weight loss. The feeling of satiety it causes, may also contribute to weight loss.

Reduces cholesterol

RS seems to significantly modify the lipid profile, reducing both cholesterol as well as triglycerides. It reduces cholesterol absorption, thereby protecting the body from hyperlipidemia, chronic heart diseases.

Cancer prevention

A diet high in resistant starch could help prevent cancers of the GIT, like colon cancer. 

Kidney function

The fermentation process required to utilize the RS, makes use of nitrogen. In a normal scenario, this would be one of the kidney functions; however, a damaged kidney cannot dispose of all the nitrogen. Getting utilized during the fermentation reduces the load on kidneys. 

Reduces inflammation 

Studies show that consuming RS on a daily basis can help reducing intestinal and vascular inflammation.

Bowel movement

Like fiber, RS helps in adding bulk to stools, helping to regularize bowel movement and prevent constipation. 

For people with special needs:

RS is very useful in the preparation of texture modified food, to meet the special needs of certain individuals, as under:

People with dysphagia, as RS does not give food the fibrous texture which makes it difficult to swallow. 

People with glucose intolerance, as RS ingredients make use of starch from corn etc. 

Any harmful effects

Diabetes: As good as it is for the body, starch ultimately does get converted to glucose and stored as glycogen. If you’re a diabetic, you need to monitor your intake, so that your sugar levels are maintained. 

Gas and bloating: Foods high in RS can give rise to gas and bloating of the abdomen. If you suffer from excessive bloating or belching, you may need to cut back on the Starch rich foods, or take medication to counter the effects. 

Benefits vary: The benefits of resistant starch are not consistent-it may help some people more than others. Besides, by itself, RS is not a complete meal and should be a part of a complete diet. 

Foods rich in resistant starch

Rice 

White and brown rice, both, have similar quantities of RS. It has been observed that the maximum RS can be obtained if the rice are cooled after cooking, and then reheated before consuming. 

Potatoes

A very good source of RS, theyre most beneficial when consumed raw. The alternative is to cool them after cooking, so the RS is retained in them. You could have them in salads or with curd. 

Plantains

Plantains, both green and yellow, contain high levels of RS, especially when they are cooked. 

Bananas

Raw bananas (green ones) have a very high quantity of RS., about 4.5 gms, per serving. As they ripen, the starch gets converted into sugar, and loss the benefit. Though it may take some getting used to, raw bananas are far healthier. Try combining them with a fruit salad or cereal, to make them more palatable. Or just blend them with other ingredients into a tasty smoothie. 

Chickpeas

Not only are chickpeas a very good source of fiber and multivitamins, they have a high content of RS too. Try to include them in your diet, once or twice a week. If possible, have them cooked, not raw, as cooking increases the quantity of RS. If you’re prone to gas or bloating, just limit the portion size to 1/4th cup, at a time. 

Oats

Steel cut or rolled oats are high in RS. Though oats are a good source of RS, extracting the RS can be difficult. The best way of maximizing the RS is having them raw, but that’s not always possible, and may be unpalatable. Cooking them in water reduces the RS present in them. Toasting them could help. You could also try good quality power bars, with nuts and natural sugars.  

Lentils

Lentils, too, are an excellent source of RS, if cooked well before consuming. They should forma part of your daily diet. Have about ½ a cup daily, to get the most of RS, (about3.5gms) as well as avoid bloating. 

Bread

A lot of people avoid bread, as it contains refined flour. Surprisingly, bread is quite rich in RS. If you’re avoiding gluten, corn tortillas or sourdough bread are healthy alternatives.

Green peas

These are high in RS, whether you have them raw or cooked. They contain 2gms of RS per 100 gms. 

Tigernuts

Native to The Mediterranean regions, these are very high in RS and can be eaten raw, boiled or cooked as a veggie. One of the best ways to include them in your diet is to have Tigernuts flour. 

Jerusalem Artichokes

A part of the sunflower family, these are best eaten raw. Try sprinkling them on your salads or in smoothies, for maximum effects. 

Yams

Another good source of RS, these too need to be cooled and reheated before eating them. 

Beans

A half cup of white beans could have as much as 3.8 gms of RS, while same quantity of black beans would have about 2 gms. These need to be served hot, as heat maximizes the RS content of beans. You’ll get the benefit from cold dishes too, but to a lesser extent. For example, a chana masala served hot will give you more RS than hummus or a chickpea salad. 

Pearl barley

Pearl barley is one of the most popular grains, used in a variety of recipes. This type has the outer husk removed. It is also rich in other minerals and vitamins. You can include them in salads 

Including Rs in your diet 

The average dietary requirement is 25 grams daily for women and 38 grams per day for men.

You can use different types of starchy food, to get an overall benefit –

Potato starch – made of raw, crushed potatoes, this starch is dried into a fine white powder and can be used as an alternative to wheat flour. 4 tbsp of potato starch could give you about 38gms of RS.

Tapioca – extracted from the cassava root, this starch is used as a thickening agent in sous or gravies. It is also used in baking.

Corn – Made from maize corn, this can be used for thickening, or in corn syrups. 

A few things to keep in mind:

Try to be particular about the type of cooking required to get the best out of some of the foods. 

Remember to have a lot of water, to reduce the bloating and gaseous feeling excess starchy food can cause.

If you’re a diabetic, have RS in moderate quantity and keep close watch on your blood sugar levels. 

A little caution and a little knowledge can take you a long way in getting this healthy carb into your system.