PATH OF LEAST RESISTANCE

Lose weight, balance insulin levels, and more with resistant

starch, found in many gluten-free foods | by Lisa Turner

When you hear the word “starch,” what comes to mind? Most likely,

you’re thinking “blood sugar spikes,” “empty calories,” or even “gluten.”

Resistant starch (RS), however, can’t be digested. Found in many common

foods such as potatoes, legumes, cashews, raw oats, and green bananas,

resistant starch passes through the stomach and small intestine largely undigested,

moving into the colon where it “feeds” healthy gut bacteria. Most starch is broken

down by digestive enzymes and absorbed as glucose. But RS is the exception.

Resistant starch has other important functions in the gut. When benefi cial

bacteria feed on it, several byproducts are formed, most notably butyrate, a shortchain

fatty acid that protects against colon cancer by inhibiting DNA damage

and blocking tumor growth. Butyrate also provides energy for the rapidly and

constantly growing cells lining the colon—without it, colon cells can die. Additionally,

RS reduces acidity in the colon, preventing infl ammation and potentially protecting

against colon cancer.

Resistant starch is also extremely eff ective at improving insulin sensitivity and

reducing blood glucose levels; some studies show resistant starch can prevent blood

sugar spikes for several hours, even after a second meal. In one study, people who

consumed 15–30 grams of resistant starch per day showed a 33–50 percent improvement

in insulin sensitivity after four weeks.

Other benefi ts of resistant starch:

> Better absorption of minerals, including calcium and magnesium, and enhanced

production of biotin, folic acid, and vitamin K in the gut.

> Reduced absorption of toxins and potential carcinogens in the intestines.

> Lower blood cholesterol and triglyceride levels.

> Increased feelings of satiety, enhanced weight loss, and a reduction in the number

of calories consumed.

Types of RS

There are four diff erent kinds of RS:

> Type 1. Grains, seeds, nuts, beans, and

lentils contain starch that’s bound

within the cell walls of the plant. It’s

inaccessible to the body and “resists”

digestion. Note: Wheat is a source of RS,

so avoid if following a gluten-free diet.

> Type 2. A form of RS found in green

bananas, raw potatoes, and plantains—

not always a practical source for daily

consumption. Cooking these foods converts

the RS to regular starch, removing

the benefi ts.

Most experts suggest getting

15–20 grams of RS per

day. You can easily add more

RS to your diet with a few simple tips:

1. Eat cold beans. Cooking and then

cooling beans enhances the RS content.

Add them to salads, or toss into stir-fry

dishes and gently warm.

2. Avoid ripe bananas. Under-ripe

versions have a higher RS content. Skip

the soft ones with brown splotches, and

choose fi rm, pale yellow ones with some

green at the tips and ends. Eat them as is,

or add to smoothies.

3. Add potato starch to smoothies.

Raw potato starch (not potato fl our) is

an easy way to boost daily RS intake. It

contains 8 grams of resistant starch per

tablespoon. Add it to smoothies, or mix a

tablespoon in a glass of water.

4. Chill your taters. Chilling increases

the amount of RS. Toss cooked and

cooled potatoes with olive oil and basil;

add cubes to soups just before serving; or

make potato salad (see recipe link below).

5. Eat sushi. The RS in rice also develops

after it’s cooked and then cooled. Spread

cooked rice on a sheet of nori, then layer

on avocado, carrot strips, bean sprouts,

and cucumbers. Cook your sushi rice with

vinegar, which helps the RS conversion.

> Type 3. This type is created when Type

1 or Type 2 foods are cooked and then

cooled. The process of cooling converts

some of the digestible starches back

into resistant starches. So a boiled, then

chilled, potato will have more resistant

starch than a hot baked potato. The

same goes for beans—cooked and then

cooled, they’re higher in resistant starch.

> Type 4. These are synthetic, commercially

manufactured resistant starches

(for example, hi-maize resistant starch)

that don’t occur naturally.