Have you ever tried incorporating resistant starch into your diet?
If you're interested in healthy eating, you may have heard of resistant starch. But what's really behind it - and why can it be a real secret weapon for your gut health, your blood sugar levels and even your well-being?
What is resistant starch?
Resistant starch is a special form of carbohydrate that is not digested in the small intestine. Instead, it reaches the large intestine undigested, where it serves as food for good intestinal bacteria. It therefore behaves in a similar way to dietary fiber and therefore has a number of positive effects on health.
The advantages of resistant starch
1. better gut health
As resistant starch feeds the good gut bacteria, it promotes healthy gut flora. This can lead to better digestion, less bloating and a more balanced microbiome.
2. more stable blood sugar
One of the most exciting benefits is that resistant starch can help stabilize blood sugar levels. It ensures a slower absorption of carbohydrates, which reduces blood sugar spikes after eating. Perfect for anyone who wants to avoid cravings!
3. longer lasting saturation
As resistant starch slows down digestion, it keeps you full for longer - without unnecessarily spiking your insulin levels.
4. supports the immune system
A healthy gut also means a strong immune system! As resistant starch promotes the growth of beneficial bacteria such as bifidobacteria, it can help reduce inflammation and strengthen your immune system.
How can you incorporate resistant starch into your diet?
The great thing is: you don't have to resort to expensive superfoods! Resistant starch is found in many everyday foods, especially in:
Cooked and cooled potatoes 🥔
Cooked and cooled rice 🍚
Cooked and cooled pulses (lentils, chickpeas, beans)
Green bananas or plantains 🍌
Oat flakes (soaked overnight as overnight oats)
Potato or tapioca starch as an additive in recipes
Simple trick: If you boil potatoes or rice and then leave them to cool in the fridge, some of the digestible starch is converted into resistant starch. This effect is largely retained when they are reheated!
Resistant starch is a real power food for your gut health, your blood sugar and your feeling of satiety. And the best thing? You can easily integrate it into your everyday life - without expensive or exotic ingredients.
Have you had any experience with resistant starch?