Resistant Starch

Resistant starch lowers blood sugar levels compared to normal starch. What is it and where does it come from?

Resistant starch is a type of starch that is not digested by the small intestine. Therefore, it falls into the category of dietary fiber. Resistant starch does get fermented in the large intestine and thus can have a positive effect on the intestinal flora.

Different Types Of Resistant Starch

There are different types of resistant starch. Some types are produced by the food industry and incorporated into different products. One example is modified starch. Resistant starch occurs naturally in green bananas, grains, seeds and legumes. But also in uncooked rice, pasta and potatoes. When you cool cooked rice, pasta and potatoes and then reheat them, some of the starch is converted to resistant starch. The type of product does make a difference. Cooled brown rice and whole wheat pasta contain more resistant starch than cooled white rice and pasta.

Resistant Starch for People with Diabetes

Resistant starch does not make blood sugar rise as much as normal starch. However, most of the carbohydrates in products containing resistant starch remain just starch. Starch does raise blood sugar, but resistant starch does so more slowly. When you eat products with resistant starch, you may feel full faster because it provides a satiated feeling.

Cooked rice, pasta and potatoes to cool and then reheat could therefore provide a more stable blood sugar than if you would not do that. But not only resistant starch can cause this, also by eating more fiber you can ensure that your blood sugar remains more stable.