Resistant starch + recipe

What is resistant starch?

Resistant starch is a pre biotic. The starch molecules by pass your small intestines and go directly to your large intestines where they help feed the millions of good bacteria in your gut leading to better digestion and increase absorption of minerals.
There Are 4 Different Types of Resistant Starch:

  • Type 1 is found in grains, seeds and legumes and resists digestion because it is bound within the fibrous cell walls.
  • Type 2 is found in some starchy foods, including raw potatoes and green (unripe) bananas.
  • Type 3 is formed when certain starchy foods, including potatoes and rice, are cooked and then cooled. The cooling turns some of the digestible starches into resistant starches.
  • Type 4 is man-made and formed via a chemical process.

Depending on how foods are prepared, the amount of resistant starch changes. For example, allowing a banana to ripen (turn yellow) will degrade the resistant starches and turn them into regular starches.

The reason why resistant starch works

  1. The main reason why resistant starch works, is that it functions like soluble, fermentable fiber. It goes through the stomach and small intestine undigested, eventually reaching the colon where it feeds the friendly bacteria in the gut.
  2. Resistant starch feeds the cells of the colon and leads to various improvements in the function of the digestive system.
  3. Resistant starch improves insulin sensitivity and lowers blood sugar levels, especially after meals.
  4. Resistant starch has fewer calories than regular starch and may increase feelings of fullness and help people eat less.

Foods that are high in Resistant starch:

  • cooked and then cooled potatoes or rice
  • green bananas
  • various legumes
  • raw oats.


Roasted potatoes with green salad