Long underappreciated, resistant starch is a
friendly carb component that delivers healthy microbial balance and
weight-loss support.
We’ve all heard the warning: Beware of excess carbs. But we’ve
also learned that not all carbohydrates are created equal. And now we’re
finding out there are certain carbs we may not be getting enough of.
Just as we discern between “good fats” and “bad fats,” it’s important
to remember that carbohydrates are a macronutrient, and many forms
contain important health-promoting properties. Resistant starch — a
little-known but powerful glucose chain contained within certain
carbohydrates — is a good example.
It’s well accepted that simple carbs such as refined sugar
spike glucose levels and can lead to insulin resistance, contributing
to obesity and type 2 diabetes. Some health experts now argue that even
complex carbs — particularly those found in grains — can contribute to
chronic systemic inflammation and conditions like irritable bowel
syndrome (IBS), colon cancer, and even dementia.
But that’s not the whole story, explains John Bagnulo, MPH, PhD, a
nutritionist and educator based in Yellow Springs, Ohio. “When people
talk about carbs as the culprit for all these diseases, that’s an
oversimplification. The truth is more nuanced.”
Most starches are formed by two types of glucose molecules:
amylopectin and amylose. Amylo-pectin easily breaks down in the small
intestine, releasing glucose into the bloodstream. Amylose, on the other
hand, has a tighter molecular structure that’s harder to crack.
Resistant starch — found in foods such as beans, whole grains, rice,
and potatoes — is high in amylose. It stays intact as it passes through
the stomach and small intestine, and doesn’t enter the bloodstream
(hence the “resistant” part of its name).
“What we think is detrimental about easily digestible carbohydrates
and simple sugars — that they drive up our glucose levels — doesn’t
apply to resistant starch,” says Jens Walter, University of Alberta
associate professor and Campus Alberta Innovates Program chair of
nutrition, microbes, and gastrointestinal-tract health. Research into
the nutritional benefits of resistant starch is relatively new, but
results so far indicate that this form of carbohydrate delivers all
sorts of health benefits, including improved gut health, weight control,
and potentially even cancer protection.