Resistant starch is a special form of carbohydrates that differs from other types of starch in that it is not digested in the small intestine. It reaches the large intestine unchanged, where it is fermented by the gut flora similar to soluble fibers. This property makes it an important component in nutrition with prebiotic benefits.
There are various types of resistant starch, which due to their structure or the way they occur in foods, are not broken down in the small intestine:
Resistant Starch Type 1: Found in whole grains, seeds, and legumes and is physically inaccessible to digestive enzymes due to surrounding cell walls.
Resistant Starch Type 2: Occurs in some raw starch sources like raw potatoes and green bananas. Its structure makes it resistant to digestion.
Resistant Starch Type 3: Also known as retrograded starch, it is formed through the process of cooking and then cooling starch-rich foods like potatoes, rice, or pasta. This type of starch becomes more resistant to digestive enzymes through the cooling process.
Resistant Starch Type 4: An industrially modified starch that is produced through chemical processes.
The main benefits of resistant starch are its positive impact on gut health and metabolic health:
Promoting gut health: In the large intestine, resistant starch is fermented by microorganisms, producing short-chain fatty acids like butyrate, which are crucial for gut health.
Blood sugar regulation: Due to its slower fermentation, resistant starch can help stabilize blood sugar levels after meals.
Satiety and weight management: Resistant starch can increase the feeling of fullness and thereby aid in controlling food intake and weight management.
An interesting aspect of preparing foods containing resistant starch is that the process of cooking, cooling, and then reheating can increase the amount of resistant starch. This occurs, for example, with potatoes or rice: when these foods are cooked, then cooled, and later reheated, the amount of resistant starch increases. This process changes the structure of the starch, making it more resistant to digestive enzymes. This simple kitchen practice is thus an effective means to increase the content of prebiotic components in the diet and to utilize the benefits of resistant starch.
