Resistant starch: pasta, potatoes and rice are good for the intestines

Resistant starch can benefit your gut health. In this article we explain what is behind it and how you can incorporate resistant starch into your diet.

The resisting force is a type of fiber. Resistant starch has a special structure that prevents the small intestine from absorbing it. It ends up undigested in our large intestine, where it is broken down by lactic acid bacteria. Resistant starch serves as food for intestinal bacteria, which improves intestinal health and bowel movements.

Next, we’ll show you how resistant starch is created and works. We also present food ideas and recipes you can use to integrate resistant starch into your diet.

This is how resistant starch is created

Granola-topped overnight oats are particularly rich in resistant starch.
Granola-topped overnight oats are particularly rich in resistant starch. (Photo: CC0 / Pixabay / haaijk)

Starch is particularly found in foods such as potatoes, rice, cereals, and cereal products such as pasta or bread. Resistant starch forms when these starchy foods are boiled or cooked and then getting cold. The chemical structure of starch changes as a result of the cooling process, making it no longer digestible for humans. The force has become resistant force. Even reheating cold food does not destroy resistant starch.

Legumes, green bananas, and oatmeal are particularly rich in resistant starch. In green bananas, resistant starch is based on a specific arrangement of starch molecules and is therefore not the result of a heating and cooling process.

How does resistant starch affect your body?

Resistant starch can promote digestion.
Resistant starch can promote digestion. (Photo: CC0 / Pixabay / Alicia_Harper)

In the colon, beneficial intestinal bacteria ferment resistant starch. This not only promotes gut health, but also has other positive effects:

  • Breakdown products of resistant starch by intestinal bacteria can inflammatory diseases How to counteract arthritis.
  • you can within a balance diet cancer preventive properties to imply.
  • they will do it with blood sugar regulating properties connected.
  • You can also positively relate to that. blood lipid levels to affect.

Recipes containing resistant starch

Pasta salad contains resistant starch.
Pasta salad contains resistant starch. (Photo: CC0 / Pixabay / Lebemaja)

With these recipes, you can add resistant starch to your diet. It is important that starchy ingredients can be completely cooled and converted. That lasts between twelve and 24 hours.

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