We will be celebrating the Independence day in coming few months. Many fights were fought to achieve this feat. Among the many movements we were taught about, there was a Resistance movement that has been applied during all times of war, even world wars and not just our Independence. Even if you don’t remember it from your textbooks, the word resistance explains it all, or the current situation should make it clear. Resistance, when applied correctly, is such a powerful phenomenon that can make or break. And I am positive that everybody has the first-hand experience at that, but were you aware that there is a resistance movement that happens within all of us physically.
Don’t look so nonplussed, the leader of this movement is starch. And a particular type of starch – the resistant starch. After all, not everything can be a leader. We all know what is starch – the long-chain carbohydrate found in various foods. This then gets digested in the small intestine and releases glucose. But this is where our leader is different, it resists getting digested in the small intestine and is fermented in the long intestine, hence the name resistant starch. This then goes on to become fodder for gut bacteria. Then through bodily processing, it releases short-chain fatty acids mainly butyrate and it also helps the good bacteria flourish. In a way it kinds of work like dietary fiber.
Further Resistant starch can be divided into 4 categories:
1. RS1 – naturally occurring in seeds, legumes, grains
2. RS2 – well this is naturally occurring too, but it depends upon the molecular structure of the starch. More amylose structures like in unripe green bananas.
3. RS3 – this happens when the resistant starch is formed as a process of first cooking and then cooling a starchy food, like in pasta, rice. This turns regular starch into resistant starch.
4. RS4 – lastly mankind had to do their share. Taking inspiration from nature we developed our own RS that would withstand against digestion.
Now the question is why bother, it’s been happening without my knowledge, so what changed. Well, some researches showed that this is good for health and hence knowing about it will help you further your agenda of getting healthier. Here are a few benefits of indulging in resistant starch:
· As explained before, resistant starch doesn’t get digested and hence doesn’t break down releasing glucose. So, this means it doesn’t raise your glucose level.
· Additionally, it works as a prebiotic and works wonders for your digestive system
· It is good for your colon
· It also leaves you satiated for longer and aids weight loss
· It helps against inflammation
· They say it’s good in improving insulin sensitivity
Few ideas to add it in your diet is by eating oats, cooked and then cooled rice and pasta, add lentils and beans to your diet, you can top up your doughs with raw potato starch. Green bananas and corn maize are amazing sources of resistant starch.
Don’t go overboard with it or else you may end up with diarrhea.
“Where there is power, there is resistance.” go power up.