Hey Angels and Alphas,
Whether you’re someone looking to lose weight or just maintain it, we all know how important it is to maintain a well-balanced diet that consists of all three major macronutrient groups: protein, fats, and carbs.
And while carbohydrates often get a very bad rap in the weight loss community, certain types of carbohydrates, especially those that contain resistant starch, can promote proper gut health and reduce inflammation (among other amazing benefits.)
What exactly is resistant starch?
Just like the name suggests, resistant starch is… well, resistant.
It resists digestion and absorption in the small intestine, and then travels to the large intestine where it can naturally be broken down and fermented by the bajillions of gut microbes that reside there.
So how does this benefit gut health exactly?
Resistant starch is another name for what we call prebiotics. Prebiotics basically serve as the food for probiotics. A gut that is heavily populated with the right type of microbes will have a much easier time regulating blood sugar function, as well as give you the added benefit of a stronger immune system that creates vitamins for the body.
When the bacteria in your gut start feeding on these prebiotics, they naturally produce specific fatty acids that then nourish the lining of your gut and strengthen your gut microbiome.
This lining is made up of just a single layer of cells which is like tile with grout in the middle. When your gut lining is nourished and resilient, it protects things from going in and out and escaping from your gut that, among other problems, can cause damaging inflammation.
How does resistant starch help with weight loss?
There’s this 2015 study published in the Journal Biomedical and Environmental Sciences that concluded that eating foods packed with resistant starch can reduce your overall calorie intake, lower your blood sugar levels, and increase satiety.
Sure, more human research is needed, but there’s another theory from animal research that consuming more resistant starch may allow the body to burn more fat.
When it comes down to it…
If you’re someone who wants to lose weight, improve digestion, decrease inflammation, and help manage your weight and blood sugar, you will need a certain type of diet… which most likely consists of plant-based foods that incorporate different types of starch, including resistant starch. These types of foods will also fit if you’re on a low-carb diet.
The right way to start is to incorporate some of the foods we’ve listed below in your diet. Keep in mind that certain probiotics can cause gas and pain in some people, especially those who have a sensitive intestine or experience irritable bowel syndrome.
Here’s a list of the foods containing healthy starch:
Raw oats contain way more resistant starch than their cooked alternatives. Try them either in no-bake granola bars, overnight oats, or just add 1 or 2 tablespoons to your morning smoothie.
- Unripe Bananas
On their own, green bananas sure aren’t very delicious. However, you can try adding them to your morning smoothie or try roasting them for an enjoyable low-sugar snack.
- Green Banana Flour
Easily found on Amazon, real green banana flour makes it super simple to add this starch into your favorite foods and meals such as smoothies or oatmeal.
- Cold Potatoes or Rice
Research shows that after these carbs have been cooked and then cooled after, they contain more resistant starch. Try making them into a potato salad or add them into delicious burrito bowls.
These trendy “miracle” noodles — also known as shirataki noodles — are made from a type of resistant starch native to the konjac root. Try using them as an alternative (and actually delicious) pasta noodle.
- Tiger Nuts
The tiger nut is a root vegetable that’s rich in fiber. You can buy it pre-roasted so you can snack on it at work or throughout the day. Then use the flour in recipes as a replacement for traditional white flour.