Resistant starch are types of starch which cannot be easily broken down fully or absorbed instead turns into short fatty acids chains by the action of intestinal bacteria. There are various benefits for metabolic health by intake of resistant starch. Many researches have shown that resistant starch improves the insulin sensitivity as well as it also reduces the level of blood sugar levels after meals. There are different good sources of resistant starch available which are as follows:
Different Sources of Resistant Starch
- Oats: Oats are very sources of resistant starch and are most convenient way of adding resistant starch to our diet. When cooked oats are cooled for several hours or kept overnight, increases the resistant starch even more.
- Cooked & cooled rice: Rice is another good and low cost source of resistant starch which can be easily added to our diet. The large batches of rice are cooked for the entire week, thus it saves time as well as increases the content of resistant starch when the cooked rice is left for getting cooled. Brown rice is more preferred than white rice due to its higher fiber content. The brown rice also provides higher macronutrients including manganese and magnesium.
- Legumes: Beans and legumes provides large amount of resistant starch and fiber. Both are excellent sources of resistant starch and fiber and both should be soaked for longer hours and then fully heated for removing anti-nutrients and lectins. Generally legumes contain 1-4 grams of resistant starch.
- Raw Potato Starch: The potato starch looks like flour which is regularly used. It is one of the most condensed and concentrated sources of the resistant starch.
- Green Bananas: Green bananas are other excellent sources of resistant starch and fiber. Both green and yellow bananas are healthy form of carbohydrates as well as provide other nutrients too like Vitamin C and Vitamin B6. It is recommended to eat green bananas as it has maximized resistant starch quantity. When green bananas ripen, the resistant starch is replaced by simple sugars.
- Maize four: Hi maize flour is rich source of resistant starch.
- Other Grains: Natural whole grains are also great sources of resistant starch and dietary fiber along with other nutrients.
Types of Resistant Starches
- Physically Inaccessible Resistant Starch: It cannot be broken down by digestive enzymes. Eg. Legumes, seeds etc.
- Resistant Granules: It is resistant to digestion and it contains high amount of amylase. Eg. Fruits, corn etc.
- Retrograded: These types of starches are available in those foods which are first cooked and then cooled. As a result, the starch changes to resistant starches. Eg. Bread, rice, corn-flakes, cooked & cooled foods like rice or potatoes.
- Chemically Modified Resistant Starch: These are not naturally occurring resistant starches. It is chemically modified. Eg. Hi- Maize Resistant Starch.
Important Role of Resistant Starches in Improving Health benefits
- Reduction in body weight or Adiposity.
- Insulin resistivity.
- Reduction of metabolic endotoxemia.
- Helps to be healthy and lean.
- Better satiety.
- Improves blood fats.
- Improves digestion.
- Improves immunity.
- Keeps the body hydrated.
- Keeps better body consumption.
There are different starch manufacturers in India which provides excellent quality of different types of resistant starches as required by consumers.