Resilient Starch is a type of carbohydrate that has evolved over time to help plants survive through harsh environmental conditions.

Unlike typical starch that is easily digested by the human body, resilient starch is resistant to digestion, allowing it to pass through the small intestine without being broken down. Instead, it reaches the large intestine where it becomes a source of nourishment for the good bacteria living there.

The Benefits of Resilient Starch

The benefits of resilient starch are numerous. The resistant nature of this carbohydrate means that it passes through the digestive system largely intact, which has some significant effects on the body:.

Improved digestion: Resilient starch helps to feed the good bacteria in the gut, promoting a healthy digestive system. This can lead to improved bowel movements, less bloating, and reduced risk of colon cancer.
Reduced blood sugar spikes: Unlike regular starch, which can cause significant spikes in blood sugar after a meal, resilient starch has a gentler effect. It has been shown to reduce blood sugar levels and insulin resistance in people with type 2 diabetes.
Weight loss: Resilient starch can help to reduce appetite and increase feelings of fullness. This means that people who eat foods high in this carbohydrate are less likely to overindulge.
Improved heart health: Studies have shown that consuming resilient starch can help to reduce levels of LDL cholesterol, the “bad” kind that can lead to heart disease. It can also help to reduce blood pressure, which is another risk factor for heart disease.

Foods that Contain Resilient Starch

Resilient starch is found in a variety of foods. Here are some of the richest sources:.

Legumes: Beans, peas, and lentils are all high in resilient starch. They are also an excellent source of protein, making them a great choice for vegetarians and vegans.
Whole grains: Whole grains like oats, barley, and brown rice contain a type of resilient starch called RS2. They are also high in fiber, which can help to promote digestive health.
Potatoes: Cooked and cooled potatoes are a good source of resilient starch. This means that potato salad can be a surprisingly healthy choice!
Green bananas: Unripe bananas are high in resilient starch, which gets converted into regular starch as they ripen. If you’re looking to increase your intake of this carbohydrate, try adding a green banana to your morning smoothie.

How to Increase Your Intake of Resilient Starch

Resilient starch is an important nutrient that can have some significant effects on your health. Here are some tips for increasing your intake:.

Eat more legumes: Try adding beans, peas, and lentils to soups, stews, and salads to increase your consumption of resilient starch.
Choose whole grains: Make a switch from white rice and bread to brown rice and whole-grain bread to increase the amount of resilient starch in your diet.
Add potatoes to your diet: Try cooking and cooling potatoes to boost their content of resilient starch. You can also experiment with making potato salad or adding sliced potatoes to your favorite dishes.
Eat green bananas: If you like smoothies, try adding a green banana rather than a ripe one. You can also add sliced bananas to oatmeal or yogurt to increase your intake of resilient starch.

The Bottom Line

Resilient starch is a type of carbohydrate that has some significant health benefits. It can help to improve digestion, reduce blood sugar spikes, promote weight loss, improve heart health, and contribute to overall well-being.

If you’re looking to increase your intake of resilient starch, try incorporating some of the foods mentioned above into your diet.