Member-only story
Starch Revolution: Why Resistant Starch is the New Superfood
Resistant starch is a carbohydrate that isn’t digested in the small intestine. Instead, it moves to the large intestine, where it acts like fiber. Here, it feeds the good bacteria, which produce substances that help keep your gut healthy, reduce inflammation, and support digestion. This process also helps improve blood sugar levels and can aid in weight management.
“I don’t like oatmeal.”
“If not oatmeal, how about quinoa, buckwheat, barley, Farro, teff, or brown rice? You’ll get similar nutritional benefits, including fiber for gut health,” said Annie as she turned to the computer. It was early Saturday morning when she and LJ made a meal plan for the coming week before going to the farmer’s market.
“Brown rice works, but I’m willing to try something else.”
“Okay. I’ll flip through a few cookbooks and see what I come up with. In the meantime, I’ve been reading up on resistant starch. It’s fascinating how something simple can have such a significant impact on our health.”
“Resistant starch? I’ve heard the term, but I’m unsure what it is.”
“Resistant starch is a carbohydrate that bypasses digestion in the small intestine. Instead, it travels to the large intestine, where it functions like fiber, nourishing the beneficial bacteria in our gut.”
“Sounds like it’s a superfood for our gut bacteria?”
“Exactly!” Annie smiled. “When these bacteria ferment resistant starch, they generate short-chain fatty acids such as butyrate. Butyrate is highly beneficial for our gut health, as it helps reduce inflammation. Research indicates it may even lower the risk of colon cancer.”
“Impressive. Does it benefit our brain?”
“It does. A healthy gut is closely linked to a healthy brain. The short-chain fatty acids from fermenting resistant starch can enter the brain and reduce inflammation. This can help improve brain function and lower the risk of Alzheimer’s.”
“That’s a lot of benefits from just one type of starch. So, how do we get more resistant starch in our diet?”
“Here are six plant-based sources of resistant starch:
