Resistant starch is a type of starch that goes through the digestive tract unchanged when consumed i.e. it is resistant to the digestive process.
It serves similar functions as soluble fiber and gives off many incredible health benefits to the body, including improved insulin sensitivity, lowering of blood sugar levels, and reduced appetite to aid weight loss.
It also assists in feeding the friendly bacteria in your gut and increasing the production of short-chain fatty acids like butyrate which plays an important role in gastrointestinal health. Studies have shown that they may help prevent risks and treat cases of colon cancer.
Here are 6 foods that are high in resistant starch.
- Unripe plantain/ green banana
Unripe plantains are excellent sources of this starch. They supply the body with nutrients such as vitamin B6, vitamin C, and fiber.
Ripened ones have their resistant starch turned into simple sugar like fructose, glucose and sucrose.
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- Rice
Rice, when cooked and cooled, supplies the body with sufficient amounts of the starch.
Brown rice might however be preferable because it contains more amounts of fiber and micronutrients.
- Oats
Eating oats is one very easy way to include resistant starch in your daily diet. Apart from that, they boast huge amounts of antioxidants that actively destroy harmful free-moving radicals in the human body.
Leaving your oats to cool several hours after preparation can even increase the amount resistant starch present.
- Beans
Make sure to include beans into your diet. Beans (and legumes) are rich in concentrated amounts of fiber and resistant starch.
One serving of any type of beans provides you with 1- 5 grams of the starch.
- Cooked and cooled potatoes
Cooked potatoes that have been allowed to cool contain excellent amounts of resistant starch and also boast useful nutrients like carbohydrates, potassium and vitamin C.
- Whole grains
Natural whole grains such as sorghum and barley, provide high amounts of resistant starch and can be a sensible addition to your diet. They also contain important vitamins, dietary fiber and minerals.