Resistant Starch 101

2018_05 Bob's Red Mill Potato Starch

Resistant starch reaches the large intestine undigested, where the friendly bacteria can eat it and grow stronger and more numerous.

The friendly bacteria that eat resistant starch excrete short-chain fatty acids, such as butyrate, which is the preferred fuel of the human cells that line the colon wall.

The short-chain fatty acids that aren’t used by the cells in the colon wall can travel via the bloodstream to the liver and other parts of the body where they have various beneficial effects.

Many studies in humans show that resistant starch can have powerful health benefits.

  • Many studies show that resistant starch improves insulin sensitivity and lowers blood sugar levels, especially after meals.
  • If you eat resistant starch with breakfast, it will lower the blood sugar spike at lunch.
  • Resistant starch has fewer calories than regular starch (2 vs 4 calories per gram) and can contribute to weight loss by increasing feelings of fullness and reducing appetite.

Resistant starch reduces the risk of colorectal cancer.

  • Resistant starch reduces the pH level in the colon, potently reducing inflammation.
  • Butyrate, the preferred fuel of the human cells that line the colon, keeps the colon healthy.
  • Resistant starch is also useful in reducing constipation, diarrhea, diverticulitis, Ulcerative Colitis and Crohn’s Disease.

One easy way to add resistant starch to your diet:

  • Sprinkle Bob’s Red Mill Raw Potato Starch on cold food. It’s bland tasting and mixes nicely into yogurt or smoothies.
  • It’s cheap and easy to use, containing about 8 grams of resistant starch per tablespoon and almost no usable carbohydrate.
  • It is important to start slowly and work your way up. Too much, too soon can make you gassy.
  • There’s no point in going above 32 grams per day (4 tablespoons of raw potato starch). More than that seems to just pass through.
  • It may take time (2-4 weeks) for the production of short-chain fatty acids to increase and to notice all the benefits, so be patient.

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