Healthy living & lifestyle
have been no major clinical trials and the evidence remains rather mixed. In fact, many of the benefits of resistant starch turn out to be somewhat speculative. “Resistant starch has also been shown to reduce blood sugar levels after meals and improve insulin sensitivity – this is linked to reduction in risk factors for type 2 diabetes, obesity, heart disease,” remarks Thornton-Wood. “But it should be noted that this is very much an emerging area of research.” She adds that, while some people do seem to experience benefits from resistant starch, its effectiveness differs from person to person. The benefits also depend on other factors like dosage, meaning it’s hard to make sweeping generalisations. Recall there are five types of resistant starch. Type 1 is not accessible by digestive enzymes; type 2 evades digestion because of the nature of the food; type 3 is produced when foods are cooked then cooled; while types 4 and 5 are chemically modified. “There is definitely evidence to support the health benefits of resistant starch, but more is needed to ascertain the impact across all population groups and the dosage and type of resistant starch,” says Thornton-Wood. She adds some people may suffer negative reactions to resistant starch. “If you suffer from Irritable Bowel Syndrome (IBS), resistant starch can actually exacerbate the symptoms,” she says. In general, IBS sufferers are sensitive to FODMAPS, foods that are rapidly fermented in the gut. Resistant starches may not pose quite the same problem, as they are slowly fermented over time, but people should nonetheless be aware of consuming large amounts and monitor for any discomfort.
Resisting disease
For the rest of us, resistant starches are well- tolerated in typical quantities, and unlikely to come
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with ill-effects. Many studies have suggested, on a population level, we aren’t consuming enough of them – in contrast to our Paleolithic ancestors (who are thought to have consumed around 30–50g a day through sources such as tubers), the average person consuming a Western diet gets no more than 3–8g a day.
Although there is no recommended daily intake of resistant starch, some researchers suggest aiming for at least 15g, tripling our average intake. For instance, one study found a significant improvement in insulin sensitivity after four weeks of consuming 15–30g of resistant starch a day. For many people, this shouldn’t prove too difficult. Unlike some trace nutrients, which require supplementation, resistant starch is easy to obtain from dietary sources alone. “I would always recommend using a food-first approach,” says Thornton-Wood. “Increasing nuts, beans and wholegrains in the diet is an excellent way to begin. You could also consider what forms of cooked resistant starch you could incorporate. A good example would be cooking baked potatoes in bulk, cooling then freezing, and taking into work to microwave for lunch.” Thornton-Wood would not advise supplementation, as food in its natural state confers many additional benefits. That said, if you’re on a low-carb diet, and would prefer to steer clear of beans and grains, supplementation may be appropriate. After all, supplements are designed to contain almost no usable carbohydrates, and it’s easier to control how much you’re having. Whatever a TikTok nutritionist tells you, resistant starch probably isn’t a magic bullet for weight loss or gut health. But it’s certainly an important component of a balanced diet, and one that most people should consider consuming more of. ●
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Cooling and reheating certain starchy foods, like rice and potatoes, can significantly increase their resistant starch content.
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