Resistant starch is a type of starch that, as its name suggests, resists digestion. It passes through our intestines relatively intact until it reaches the colon, where it acts as a prebiotic, meaning that it serves as food for our beneficial gut bacteria.
These good bacteria, by fermenting resistant starch, produce short-chain fatty acids. Among them, butyrate is particularly interesting because of its many beneficial effects on health.
The properties of resistant starch
- It improves metabolism by reducing blood sugar spikes after meals and improving insulin sensitivity. This makes it particularly beneficial for people with diabetes and those with insulin resistance.
- It promotes gut health and combats chronic inflammation because butyrate improves the integrity of the digestive lining and reduces intestinal permeability. In this way, the intestinal barrier prevents endotoxins from entering the bloodstream, reducing the pressure placed on the immune system.
- It contributes to weight loss because it improves insulin sensitivity and regulates blood glucose. But that is not all. Since resistant starch is poorly digested, it contains fewer calories than regular starch while promoting satiety in the same way. It is therefore a simple way to reduce calorie intake without depriving yourself.
The best sources
Although some foods, such as green or underripe bananas, contain resistant starch, the form preferred by our little gut bacteria (called "type III resistant starch") is obtained when food is cooked and then refrigerated for at least 24 hours:
- Tubers (potatoes, sweet potatoes, parsnips, etc.)
- Plantains
- Grains (especially rice and oats)
- Legumes
A few recommendations
If you are not used to consuming a lot of fiber or tend to experience bloating easily, introduce resistant starch gradually. It may cause some occasional discomfort as your gut flora changes and adapts, but this should remain manageable and temporary. If you experience too much discomfort, reduce the amount you take for a few days until your symptoms subside, then try increasing it again gradually.
