Why is resistant starch so good for you?

What is resistant starch?

Resistant starch is a type of carbohydrate that isn’t broken down in the small intestine like other carbohydrates. Instead, it travels intact to the large intestine, where it’s fermented by gut bacteria and transformed into beneficial fatty acids. These fatty acids help promote a healthy gut flora.

Because of this, resistant starch has several unique qualities that regular carbohydrates don’t offer:

It acts as a prebiotic.
It doesn’t break down into glucose, meaning it provides very little energy.
It’s classified as fibre.
It supports the growth of beneficial bacteria in the large intestine.
It helps regulate blood sugar levels.

Let’s look at how resistant starch benefits the body and why these effects are so important.
(Also read 5 reasons to get more fibre in your diet).

Resistant starch and blood sugar

Eating resistant starch leads to a slower rise in both blood sugar and insulin levels, even when eaten alongside other carbohydrates. A study published in Bioscience, Biotechnology and Biochemistry in 2014 highlighted this effect.

The study compared the blood sugar levels of participants who ate two slices of bread containing 6 g of resistant starch to those of a control group who ate bread without it. Those who consumed resistant starch had significantly lower blood sugar levels at 30, 60, 90, and 120 minutes after eating compared to the control group.

In other words, resistant starch helps maintain stable blood sugar levels over time, even when consuming foods high in refined carbohydrates. Other studies have shown improvements in insulin sensitivity of up to 50% after four weeks of increased resistant starch intake.

Based on findings like these, the European Food Safety Authority (EFSA) approved a health claim in 2011 stating, “Replacing digestible starch with resistant starch in a meal contributes to the reduction of postprandial glycaemic responses.”

Resistant starch and increased satiety

In many parts of the world, obesity is now considered an epidemic, leading to increased interest in research on methods for weight control and prevention.

The Health Effects of Resistant Starch, published by the British Nutrition Foundation in January 2017, reviewed various studies on resistant starch, including its effects on feelings of fullness.

Consuming resistant starch was found to increase satiety, with a direct link between the amount of resistant starch consumed and the sensation of fullness. There are several reasons for this effect.

One key reason is that resistant starch fills the stomach, slowing the transfer of food to the small intestine and extending the feeling of fullness. This helps ensure you don’t consume more energy than you need, supporting a healthy body weight. Additionally, the pancreas releases hormones that regulate hunger and fullness, and studies have shown that eating resistant starch increases the secretion of satiety hormones. Resistant starch also slows the release of glucose into the bloodstream, providing a steadier blood sugar level, which prolongs feelings of fullness.

Resistant starch and enhanced fat burning

Resistant starch has also been shown to positively impact fat burning.

In 2014, Critical Reviews in Food Science and Nutrition published a study examining the effects of resistant starch on the body’s energy balance. The study concluded that resistant starch likely increases fat burning and reduces fat storage in the body.

With a slower release of glucose, insulin levels also remain lower. Since insulin promotes fat storage, increased resistant starch intake can help maintain a healthy weight.

Given the rising incidence of lifestyle-related conditions linked to obesity worldwide, incorporating more resistant starch into the diet is a valuable preventative measure.

Resistant starch and a stronger immune system

More than 70% of the body’s immune system is located in the gut, supported by beneficial gut bacteria, so a healthy gut flora is crucial for staying well.

When resistant starch is fermented by gut bacteria, it produces beneficial fatty acids, one of which – butyrate – has particularly positive effects on the body.

Butyrate boosts immune defences by increasing the production of immune-strengthening cells and helps prevent inflammation. It also strengthens the gut wall, making it harder for harmful substances to enter the bloodstream.

In other words, consuming a good amount of resistant starch daily helps to strengthen the immune system.

How to get more resistant starch

While resistant starch is present in various foods, it can be challenging to eat enough to see benefits. FiberFin contains 75% resistant starch, providing all the health benefits mentioned here.

If you enjoy baking, you can easily add FiberFin to your recipes without affecting taste or appearance. Mixing 800 grams of flour with 200 grams of FiberFin will give you a blood sugar-friendly flour ready to use.

You can also sprinkle FibreFin on cereal, porridge, or yoghurt, or mix it into hot or cold drinks. When you’re offered treats at work or events, try stirring a couple of teaspoons of FiberFin into a glass of water or coffee to enjoy dessert without the unwanted blood sugar spikes.