Resistant Starch – Yay or Nay
I’ve been trying to eat “healthy-er” lately, well it’s a fact, I’m not getting any younger. J
I normally start my day with a bowl of Weet-bix, full cream milk, nuts, yogurt and muesli that I found from my local supermarket. One day, out of boredom or perhaps curiosity I started checking the label. I don’t really read Ingredient Labels but when I do … I found resistant starch!
Started googling what on earth are they – resistant starch??!!!
Wikipedia says, and Ill just quote it as “Resistant starch (RS) is starch, including its degradation products, that escapes from digestion in the small intestine of healthy individuals.” Basically it means that this one is harder to digest, making you feel fuller so you avoid binge eating.
There are different types of resistant starch (RS1, RS2 and RS3). Ill add a link in comment section if you would like to read further.
Resistant starch has similar physiological effects as dietary fibre, behaving as a mild laxative and possibly causing flatulence. Most of these resistant starches are fermented by the large intestinal microbiome producing short-chain fatty acids, increased bacterial mass, and promotion of butyrate-producing bacteria. – Similar to the effect of drinking yakult, eating yogurt, and taking probiotic supplements.
Butyrate also acts as a potent anti-inflammatory agent for the colonic cells and functions to improve the integrity of our gut by decreasing intestinal permeability, hence, butyrate keeps toxins in the gut and out of the bloodstream.
Other claims, not sure about this, but a few studies found out that resistant starches can improve insulin sensitivity, as in how well the body’s cells respond to insulin. Moreover, consumption of RS has a “second meal effect” – meaning that if you eat RS with breakfast, it will also lower the blood sugar spike at lunch.
Some examples of resistant starches are : lentils, chickpeas, oats, all colours of rice, starchy bananas photo for reference :
CSIRO (Commonwealth Scientific and Industrial Research Organization) explains that you can make starch resistant by:
· The amount of resistant starch varies greatly depending on how food is manufactured, prepared and cooked – as well as if it’s reheated.
· Generally, processing and heating starchy foods depletes their resistant starch content; the more severe the conditions, the lower the resistant starch.
· But resistant starch also can be formed when cooked foods are cooled. Repeated cooking and cooling produces a modest rise in resistant starch levels of foods such as cold cooked rice, pasta and potatoes.
I tried it for 8 weeks and this is what I experienced:
First few days, I was bloated especially after trying the keto diet and also the high protein diet. Farted and burped a lot too! Also I was not hungry for a long time, so yes that’s a plus, especially if you are into counting calories. Mine is 1200cal per day.
After the first 2 weeks, the feeling of bloatedness has decreased so with the farts and burps. By this time, I was eating a lot of rice. I had more energy, lesser mood swings (I got a lot of this when I did the fasting diet). So, I wasn’t sure if this is because of the resistant starch effect, or just loads of carbohydrates.
The last 2 weeks, I dropped the amount of rice replaced it with lentils and oats keeping my calorie intake the same. And yes, same effect when I was eating loads of rice. I had more energy working out, less mood swings, and fuller for longer hours.
After 8 weeks, my weight dropped from 60kg to 55kg. I wasn’t really expecting it, especially eating rice.
I recommend that you give it a go. Especially when keto diet is very popular nowadays, everyone is “demonizing” carbohydrates.
According to CSIRO, the recommended intake of resistant starch is around 20 grams a day, so yes, don’t be scared, and don’t avoid eating pasta, noodles, rice and the like.
Try and see it for yourself. I do encourage people experiencing weight loss plateau, this might be a game changer. J
Further reading links below:
· Resistant starch facts – CSIRO
· Ultimate Guide to Resistant Starch (Incl. Food List) – Essential Stacks