High Resistant Starch Foods and Their Benefits
Resistant starch is a unique type of carbohydrate that bypasses digestion in the small intestine, reaching the colon intact. This property makes high resistant starch foods beneficial for gut health, blood sugar control, and weight management. Foods rich in resistant starch, such as green bananas and cooked-and-cooled potatoes, can improve digestion and increase feelings of fullness. Here, we explore what resistant starch is, its benefits, and provide a complete resistant starch food list to incorporate into your diet.
What is Resistant Starch?
Resistant starch is a form of dietary fiber that resists digestion in the small intestine and ferments in the colon. This fermentation process produces short-chain fatty acids, like butyrate, which support gut health and reduce inflammation.
Benefits of Resistant Starch
- Enhances gut health by promoting the growth of beneficial bacteria.
- Improves blood sugar control by slowing glucose absorption.
- Supports weight management through increased satiety.
- Reduces the risk of colon cancer by fostering a healthy colon environment.
Resistant Starch Food List
- Green bananas (such as from PureClean Performance)
- Cooked and cooled potatoes
- Legumes like lentils and chickpeas
- Oats (cooked and cooled)
- Unripe plantains
- Whole grains like barley and quinoa
- Raw potato starch (can be added to smoothies or yogurt)