When we think about carbohydrates, we often think of bread, pasta, or rice. But did you know that there is a carb that is even harder than white bread? This carb is known as resistant starch and it can have surprising effects on our health.

What is resistant starch?

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine intact. This means that it does not get broken down into glucose like other carbs. Instead, it acts more like dietary fiber.

Types of resistant starch

There are four types of resistant starch:.

Type 1: Found in seeds, grains, and legumes. This type of resistant starch is resistant to digestion because it is bound within the fibrous cell walls of these foods.
Type 2: Found in raw potatoes, green bananas, and some types of beans. This type of resistant starch is resistant to digestion because it is protected by its own structure.
Type 3: Found in cooked and cooled potatoes, rice, and pasta. This type of resistant starch is formed when starchy foods are cooked and then cooled. The cooling process causes the starch to form a crystalline structure that is resistant to digestion.
Type 4: Found in processed foods. This type of resistant starch is formed through chemical processes, such as the treatment of starch with enzymes or acids.

Benefits of resistant starch

Resistant starch has several benefits for our health:.

Improved blood sugar control: Because resistant starch is not broken down into glucose, it does not cause a spike in blood sugar levels. This can help improve blood sugar control and reduce the risk of diabetes.
Improved gut health: Resistant starch is fermented by the bacteria in the large intestine, which produces short-chain fatty acids. These fatty acids have been shown to improve gut health and reduce the risk of colon cancer.
Increased feelings of fullness: Resistant starch takes longer to digest than other carbs, which can lead to increased feelings of fullness and reduced calorie intake.

Sources of resistant starch

If you are looking to add more resistant starch to your diet, try incorporating these foods:.

Legumes, such as beans, lentils, and peas
Whole grains, such as oats, barley, and brown rice
Green bananas
Cooked and cooled potatoes, rice, and pasta
Some foods that are processed with enzymes, such as cold cereals and bread

Challenges of adding resistant starch to your diet

While adding more resistant starch to your diet can have health benefits, there are some potential challenges to consider:.

Gas and bloating: Because resistant starch is fermented by the bacteria in the large intestine, it can cause gas and bloating in some people.
Effect on nutrient absorption: Resistant starch can reduce the absorption of some nutrients, such as calcium and iron.
Taste and texture: Some foods that are high in resistant starch, such as green bananas or cold potatoes, may not be as appealing to some people.

Conclusion

Resistant starch is a type of carbohydrate that can have surprising effects on our health. It is found in a variety of foods, including legumes, whole grains, and cooked and cooled starchy foods.

While adding more resistant starch to your diet can have benefits, it may also have some challenges. As with any dietary change, it is important to talk to your doctor or a registered dietitian before making any significant changes to your diet.