Starch is the most common carbohydrate found in our daily diet. It is found in food items like rice, potatoes, bread, and other grains. However, not all starch is created equal.

The type of starch found in refined carbohydrates, like bread, pasta, and other baked goods, is known as “enfeebling” starch, as it can lead to various health problems when consumed in excess. On the other hand, “robust” starch, found in unprocessed and whole foods, is a healthy carbohydrate that is beneficial for our body. In this article, we will explore the effects of robust and enfeebling starch on our health.

What is robust starch?

Robust starch, also known as resistant starch, is a type of carbohydrate that is resistant to digestion in the small intestine. Instead, it ferments in the large intestine and becomes a food source for the good bacteria present in our gut.

This process is known as “prebiotic fermentation” and helps in promoting the growth of beneficial bacteria in our gut.

Robust starch is found in unprocessed and whole foods like bananas, legumes, nuts, seeds, brown rice, and oats. It is also found in foods that have been cooked and then cooled, like boiled potatoes and pasta salad.

What are the benefits of robust starch?

The consumption of robust starch has been linked to various health benefits, which include:.

Improved digestion

Robust starch increases the bulk of stool, making it easier for the digestive system to move it along. This helps in preventing constipation and other digestive problems.

Stabilized blood sugar levels

Robust starch takes longer to digest, which means that it releases sugar into the bloodstream at a slower rate.

This helps in preventing blood sugar spikes and crashes, making it a good option for people with diabetes and other blood sugar-related conditions.

Increased satiety

Robust starch has been found to increase feelings of fullness and satiety. This can help in preventing overeating and snacking between meals, making it easier to maintain a healthy weight.

Reduced inflammation

The prebiotic fermentation of robust starch produces short-chain fatty acids, like butyrate, which have anti-inflammatory properties. This can help in reducing inflammation in the gut and the body, preventing various diseases and conditions.

What is enfeebling starch?

Enfeebling starch, also known as refined starch, is a type of carbohydrate that is found in processed and refined foods like white bread, pasta, and baked goods like cakes and cookies.

Enfeebling starches are heavily processed and stripped of their natural fiber and nutrients during the refining process.

Enfeebling starch gets absorbed into the bloodstream faster than robust starch, leading to a quick rise in blood sugar levels. This can cause a range of health problems when consumed in excess, including:.

Weight gain

Foods that are high in enfeebling starch are often calorie-dense, meaning that they contain a lot of calories in a small serving size. Overconsumption of these foods can lead to weight gain and obesity.

Increased risk of diabetes

The quick rise in blood sugar levels caused by enfeebling starch can lead to insulin resistance, a condition where the body becomes less responsive to insulin. This can increase the risk of type 2 diabetes and other blood sugar-related conditions.

Lowered immune function

Consuming too much enfeebling starch can lead to a weakened immune system, making it easier for infections and illnesses to take hold.

Increased inflammation

Enfeebling starch can cause inflammation in the gut and the body, leading to various diseases and conditions like heart disease, diabetes, and cancer.

Conclusion

In conclusion, the type of starch found in our food plays a crucial role in maintaining our health.

Robust starch, found in whole and unprocessed foods, is a healthy carbohydrate that provides numerous health benefits, while enfeebling starch, found in processed and refined foods, can lead to various health problems when consumed in excess. By choosing whole and unprocessed foods, we can ensure that we are consuming more robust starch and less enfeebling starch, leading to better overall health.