What are Resistant Starches?
Jake Newby
| 4 min read
Key Takeaways
- Resistant starch behaves more like soluble fiber than a typical starch and is linked to strong gut health.
- Because resistant starch isn't rapidly digested, it tends to have less impact on blood sugar levels than traditional starches.
- Since it acts as food for beneficial gut bacteria, resistant starch can help promote a healthier balance within the gut microbiome.
- Eating more beans, lentils and peas, choosing oats, barley and other whole grains and using green bananas in smoothies are ways to incorporate more resistant starches into your diet.
Carbohydrates don’t always have the best reputation among dieters. But while some carbs are more nutritious than others, they remain the body's preferred source of energy and can deliver important vitamins, minerals and fiber.
One type of carb that’s getting some positive attention lately is resistant starch, which behaves more like soluble fiber than a typical starch. This nutrient has been linked to better gut health, improved blood sugar control and even greater feelings of fullness after meals, according to the Johns Hopkins Patient Guide to Diabetes. While it naturally occurs in foods like beans, oats and green bananas, you can also increase the amount of resistant starch in some foods simply by cooking and cooling them.
Here’s everything you need to know about resistant starches, including why some health experts recommend eating more of them.
What are resistant starches?
Most starches are broken down into glucose in the small intestine and absorbed into the bloodstream, but resistant starch is different. As its name suggests, it resists digestion in the small intestine and travels to the large intestine mostly intact, where it is fermented by beneficial gut bacteria, per the John Hopkins Patient Guide to Diabetes.
Because resistant starch isn't rapidly digested, it tends to have less impact on blood sugar levels than traditional starches. Researchers at Johns Hopkins note that resistant starch doesn't raise glucose levels the same way digestible starches do, which should pique the interest of people focused on managing their blood glucose levels.
Here are food sources that naturally contain resistant starch, per Harvard Health:
Cooked and cooled potatoes, rice and pasta can also contain higher amounts of resistant starch thanks to a process called retrogradation, which changes the structure of some starch molecules after cooling.
Why do we need resistant starch?
Americans generally don't get enough fiber, which is why dietitians saw promise in the recent “fibermaxxing” trend. While it’s not deemed as fiber, eating more resistant starches can provide similar benefits as the nutrient.
Harvard Health notes that resistant starch functions as a prebiotic, meaning it feeds the beneficial microorganisms that live in the gut. When those microbes ferment resistant starch, they produce compounds called short-chain fatty acids, which help nourish the cells lining the colon and support overall digestive health.
Research also suggests resistant starch may help support healthy blood sugar regulation and insulin sensitivity. Some studies have found that increasing resistant starch intake may lower blood sugar and improve insulin levels, particularly among people with obesity or Type 2 diabetes.
Incorporating more resistant starches into your diet may also help with portion control. Since resistant starch is digested differently, it may help people feel fuller longer after meals, which could support healthy eating habits and weight management.
How can resistant starch help sensitive guts?
For people with sensitive digestive systems, resistant starch may offer unique benefits.
Since it acts as food for beneficial gut bacteria, resistant starch can help promote a healthier balance within the gut microbiome. Johns Hopkins notes that fermentation of resistant starch encourages the growth of more "good" bacteria and fewer potentially harmful bacteria.
It is important to note that people with conditions such as irritable bowel syndrome may respond differently. Increasing resistant starch too quickly can sometimes lead to gas or bloating. Experts generally recommend adding high-fiber foods gradually and paying attention to how your body responds.
How can you eat more resistant starch?
While resistant starch isn't some major nutrition “hack,” it can complement a healthy diet. Adding more resistant starch to your diet doesn't require a major overhaul. Some simple ways to boost your intake include:
- Eating more beans, lentils and peas
- Choosing oats, barley and other whole grains
- Using green bananas in smoothies
- Making overnight oats instead of cooked oatmeal
- Cooking potatoes, rice or pasta ahead of time and chilling them before eating
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