What is Resistant Starch?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine mostly intact. It is not broken down by enzymes, but instead, it feeds the beneficial bacteria in our gut. This type of starch has been linked to several health benefits, including improved insulin sensitivity, better gut health, and reduced risk of colon cancer.
Types of Resistant Starch
There are four types of resistant starch, including:
- Type 1: Found in grains, legumes, and seeds
- Type 2: Found in raw potatoes, green bananas, and plantains
- Type 3: Formed when starchy foods are cooked and then cooled, such as in potato salad
- Type 4: Chemically modified starch, such as hydroxypropyl distarch phosphate (HDP)
10 Foods High in Resistant Starch
Here are ten foods that are high in resistant starch and can be easily incorporated into your diet:
1. Oats
Oats are a great source of resistant starch, with about 1.6 grams per half-cup serving. They also contain beta-glucan, a type of soluble fiber that can help lower cholesterol levels.
2. Green Bananas
Green bananas are a good source of resistant starch, with about 4.7 grams per medium-sized banana. They are also rich in vitamins and minerals, including vitamin C and potassium.
3. Lentils
Lentils are a great source of protein, fiber, and resistant starch, with about 1.5 grams per half-cup serving. They are also low in fat and calories, making them a great addition to any diet.
4. Chickpeas
Chickpeas are a versatile legume that can be used in a variety of dishes, including salads, stews, and curries. They contain about 1.2 grams of resistant starch per half-cup serving.
5. Brown Rice
Brown rice is a whole grain that is high in fiber and resistant starch, with about 1.6 grams per half-cup serving. It is also a good source of magnesium, which is important for bone health.
6. Potatoes
Potatoes are a good source of vitamin C, potassium, and resistant starch, with about 1.5 grams per half-cup serving. However, it is important to note that cooking and cooling potatoes can increase their resistant starch content.
7. Barley
Barley is a whole grain that is high in fiber and resistant starch, with about 1.2 grams per half-cup serving. It is also a good source of selenium, which is important for thyroid function.
8. Rolled Oats
Rolled oats are a great source of resistant starch, with about 1.2 grams per half-cup serving. They are also a good source of protein and fiber, making them a great breakfast option.
9. Cornmeal
Cornmeal is a popular ingredient in many cuisines and contains about 1.2 grams of resistant starch per half-cup serving. It is also a good source of iron, which is important for red blood cell production.
10. Pearl Barley
Pearl barley is a type of barley that has been polished to remove the outer bran layer. It is high in fiber and resistant starch, with about 1.5 grams per half-cup serving. It is also a good source of B vitamins, which are important for energy production.
Conclusion
Incorporating foods that are high in resistant starch into your diet can have numerous health benefits, including improved gut health, better insulin sensitivity, and reduced risk of colon cancer. Try adding some of the foods listed above to your meals to start reaping the benefits of resistant starch today!