Resistant starch is a type of nutrient found in many healthy foods. It can help your body with digestion, weight loss, disease prevention, and other important functions. Resistant starches are the starch molecules that resist digestion, functioning kind of like fiber.

Starch and Resistant Starch:


Starches are a subtype of carbohydrates. Many foods with starches have higher nutritional value and are usually better for your health.

Resistant starches are a subtype of starches. Unlike other types of carbohydrates, your digestive system itself can’t break down resistant starches into energy. Instead, healthy gut bacteria in your intestines feed on them. This can have many advantages for your weight and digestive health.

Resistant starch:

Resistant starch is a type of carbohydrate. Carbohydrates are nutrients that give your body energy in the form of glucose whereas carbohydrates in food usually fall into the categories of sugars, starches, and fibers.

Starch Rich Foods

Classification and Benefits of resistant starch:

Resistant Starch Type-1 Foods
Resistant Starch Type-2 Foods
Resistant Starch Type-3 Foods

Resistant starch(RS) can be classified as follows:-

RS TYPE1: found in vegetable fibers, seeds, raw legumes.

RS TYPE2: Granular, indigestible form found in Green/Raw bananas, Raw potatoes.

RS TYPE3: Granular, indigestible form found in — Cooked and cooled Potatoes.

                                                                                                  — Cooked and cooled pasta.

                                                                                                  — Cooked and cooled rice.            

RS TYPE4: Chemically modified starch found in processed products.



Health Benefits of Resistant Starch:

Resistant starches have many benefits for your digestive and overall health.

We have discussed some of the health benefits of resistant starch in detail below that can do wonders for your health if consumed in a befitting way.

Diabetes management and prevention:-

Diabetes is a disease that affects your blood sugar levels. When you have diabetes, your body has trouble digesting the carbohydrates you eat. This can cause dangerously low blood sugar (hypoglycemia) or high blood sugar attacks (hyperglycemia). Over time, diabetes can lead to heart diseases, kidney diseases and other serious health problems.

Simple carbohydrates quickly raise your blood sugar, which can be harmful to diabetics. So, it is recommended to diabetics to consume complex carbohydrate-rich foods containing resistant starches that requires a long time to digest and therefore keep your blood sugar levels steady.

Cancer prevention:-

Eating a diet high in resistant starches can protect against different types of cancer which includes breast cancer, colon cancer, and cancer of other organs in the digestive system.

Weight management:-

You gain weight when you eat more energy than you burn. Eating foods containing resistant starch gives you the feeling of fullness and thereby keeps you head off from overeating followed by weight gain.

Stool Assistance:-

Resistant starches can help loosen stool and ease constipation. Reduced constipation can help avoid issues like hemorrhoids. Resistant starches can also prevent diarrhoea.

The other health benefits of resistant starch are as follows:-

  • It reduces blood cholesterol.
  • Reduces body fat.
  • Improves immunity.
  • Keeps you hydrated.
  • Treats symptoms of IBS(Irritable Bowel Syndrome) and colitis.
Have a balanced diet to manage weight
Diabetes Prevention
Avoid Smoking to prevent cancer.

Foods that have ample amount of resistant starch:

  • Banana flour (of green bananas)
  • Rolled oats
  • Frozen green peas
  • White beans and lentils
  • Oatmeal, cashews
  • Grains
  • Cooked and cooled-(pasta, rice, potato)

How to consume resistant starch in a befitting way to improve health?

Raw Banana Sabzi

You can include resistant starches in your daily diet to improve your health. Whole grains should make up about ¼ of each meal you eat. Foods high in resistant starches can fit into the whole-grain category. You can also eat non-whole grains like legumes. Try to eat about 2-3 cups of legumes per week.

Meal and side dish ideas using resistant starches include:

  • Overnight oats
  • Cooled brown rice with veggies(cucumber + carrot + onion + bell pepper)
  • Quinoa and beans on a salad
  • Burrito bowl
  • Raw banana sabzi

To avoid digestive discomfort like gas, constipation, and bloating, make sure to drink water. Water helps your body digest complex carbohydrates and softens your stool. Exercise can also kick-start your digestive system and promote passing stool.

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