How Does Resistant Starch Work?
Resistant starch is a form of starch that is not completely broken down by the intestines.
Instead of being absorbed, bacteria in the intestine turn resistant starch into short-chain fatty acids (SCFA).
The small intestine breaks down most starches, a process that converts them into sugar. These types of starches get fully absorbed by the small intestine.
Resistant starch is termed as “resistant” because it is able to resist digestion. During the digestion process, resistant starch travels to the large intestine.
Once in the large intestine, intestinal bacteria begin working to ferment it. In this aspect, resistant starch is similar to fiber.
This fermentation process produces SCFA such as butyrate, propionate and acetate. SCFA are then either absorbed by the body through the colon or used as energy by colonic bacteria.
Polysaccharides are carbohydrates made up of bonded sugar molecules. Starch itself can be composed of one of two types of polysaccharides.
Amylopectin has many branches, with a greater surface area for digestion. Amylopectin breaks down rapidly, increasing blood sugar and insulin.
Amylose consists of a straight chain, which reduces the exposed surface area for digestion. Amylose is the most common polysaccharide found in resistant starch foods.
Compared to amylopectin, amylose is less likely to increase blood sugar and subsequently insulin.
Resistant starch is also lower in calories than other starches due to its ability to resist being fully digested. Per gram, the average starch will yield approximately 4 calories.
In comparison, only approximately 2 calories per gram is extracted from resistant starch. Foods high in resistant starch are better alternatives to other high-starch foods if you are attempting to lose weight.
Resistant starch is found naturally in certain grains and seeds. It is also available in fruits and vegetables like bananas and potatoes.
However, many grain-based products available today…
Read the full recipe on Ultimate Paleo Guide.