RESISTANT STARCH IS THE NEW FIBRE.
It’s the powdered version of liquid gold in the health industry right now. But what is it and why should you arm yourself with knowledge on it?
Until recently, dietary fibre may have been the only food component believed to enter the large intestine. That was until resistant starch was discovered. Over the last 10 years, scientists have found a significant portion of starch “resists” digestion in the small intestine and reaches the large intestine where it feeds good bacteria and does wonders for health.
Do yourself a massive favour and put 4 minutes aside, grab a cuppa and watch this amazing video. It will take you on a magical journey into the intestinal track to see the wondrous effects of resistant starch.
HEALTH BENEFITS OF RESISTANT STARCH
Working similar to soluble fibre, this starch has been said to have the following health benefits, among many more.
• It stimulates the large intestine’s bacteria. This creates short-chain fatty acids particularly butyrate, which is a substance that maintains the bowel lining and is believed to assist with the prevention of bowel cancer.
• Creates a feeling of fullness and lessens the number of kilojoules absorbed from carbohydrates. This could assist in weight management.
• Can help to maintain a steady GI after eating. This allows the body to demand less insulin, which is particularly important for people with diabetes.
• Works as a mild laxative – the bowel is full of bacteria that use the starch as food. This increases the mass of bacteria, which adds to faecal bulk.
• Being impervious to fermentation by bacteria in the mouth, resistant starch can help prevent tooth decay.
FOODS THAT HAVE RESISTANT STARCH
There’s up to 5 percent resistant starch present in most starchy foods, but these levels rise significantly in particular foods. Foods naturally high in the starch include legumes and unripe bananas (54%).
WHAT IS THE RECOMMENDED INTAKE?
To promote good bowel health, nutritionists suggest that 20 grams of resistant starch should be consumed daily. Currently Australians only consume approximately 6 grams per day from cereals and bread (36%), vegetables (26%) and fruit (22%).
A CLOSER LOOK INTO RESISTANT STARCH
Made of numerous glucose units fused together, starch is certainly a complex molecule. Starch occurs as either an amylose form or an amylopectin form. Amylopectin is readily digested, but amylose is ‘resistant’ to digestion in the
There are four different categories that resistant starch can be divided into.
• RS1 – Found in whole or kibbled grains, legumes and seeds where the granules of starch are inaccessible, preventing digestive enzymes accessing the starch.
• RS2 – Found in unripe banana, raw potato, some legumes and Hi-maize, this starch is an amylose form starch, making it naturally resistant.
• RS3 – Found in cooked-then-cooled potato, corn flakes and bread, this starch is a result of the crystalline form being altered from cooking or processing.
• RS4 – These are chemically modified and used to thicken foods. Unlike natural starch, these starch are less likely to breakdown during processing.
Resistant starch from green bananas (which is one of the highest natural sources) can be found in Natural Evolution products. They offer a pure green banana resistant starch as well as a large range of products that contain the starch, from gluten free baking flour to banana ointment.
Monica’s Mixes also offer products made with green banana flour (containing resistant starch); paleo flour, muffin mix, pizza base mix and wrap mix.
You can read more in The Resistant Starch Report.
Source: The Resistant Starch Report, 2012.