Hidden Health Hero: Resistant Starch

I love teaching my clients that we do NOT need to Fear Carbs!  Now it is true that at their most simple form, all carbohydrates are made up of sugars.  BUT it's also very true that not all carbs are equal.  Highly processed carbs have unfortunately become staples in the Standard American Diet, and ARE NOT health foods, but that is a topic for another post.  Today I want to focus on some carbs that I love as health foods. Whole Food carbohydrates contain lots of beneficial & healthy elements and should be embraced.  I want to highlight one special type of carbohydrate that is especially beneficial to our health: RESISTANT STARCH!

Resistant starch is a type of carbohydrate that, true to its name, resists digestion in the small intestine. Unlike other starches that are broken down into glucose and absorbed during digestion, resistant starch travels intact to the large intestine and does not get absorbed into our bloodstream. This unique starch is found in foods such as unripe bananas, cooked and cooled potatoes, rice, legumes, and whole grains.  This cooking and cooling process is key, as it changes the molecular structure of the starch, and is why it does not get broken down into glucose. Its presence in our diet is not just a matter of nutritional value; it plays a pivotal role in maintaining and enhancing our gut health.

Feeding the Microbiome:

The journey of resistant starch into the large intestine is where its true magic unfolds. Here, it serves as a feast for the beneficial bacteria residing in our gut, a process distinctly beneficial for our microbiome. As these bacteria ferment resistant starch, they produce short-chain fatty acids (SCFAs), including butyrate, propionate, and acetate. These SCFA's are health superstars in our body!  Butyrate, in particular, is noteworthy for its role in nourishing the cells lining the intestinal wall and promoting the regeneration of the intestinal lining. This process not only strengthens our gut barrier but also plays a crucial role in reducing inflammation and enhancing nutrient absorption.  After last week's blog about Leaky Gut, I thought this would be a nice topic to discuss. 

Whole Body Health and Disease Prevention:

The benefits of a healthy gut extend far beyond the confines of our digestive system. A robust microbiome, supported by the regular consumption of resistant starch, can have far-reaching effects on our overall health. The SCFAs produced by the fermentation of resistant starch have been linked to improved insulin sensitivity, reduced appetite, and a lower risk of various diseases. Furthermore, a strong gut barrier helps prevent harmful substances from leaking into the bloodstream, a condition known as "leaky gut," which has been associated with chronic diseases, including type 2 diabetes and autoimmune diseases. By nurturing our gut health with resistant starch, we're not just enhancing our digestive health; we're laying the foundation for a healthier, disease-resistant body.

Resistant Starch Recipes:

The great news is that it's incredibly easy to incorporate resistant starch foods into our diet.  Not only easy, but they can also be delicious, from rice pudding to smoothies to potato salad! Incorporating resistant starch into our diet is a simple yet powerful step towards optimal health. By understanding and harnessing its benefits, we can support our gut microbiome, bolster our body's defenses, and pave the way for a healthier, more vibrant life. Let's embrace the foods that contain this remarkable starch and make them a staple in our journey towards health and wellness. 

Here are 2 related blog posts you might be interested in as well!

https://www.cheftheoryhealth.com/blog/the-mighty-microbiome

https://www.cheftheoryhealth.com/blog/apple-a-day

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