In recent years we often hear about the concept of a type of starch called “resistant starch”. Studies have proven this starch has many benefits. So what are resistant starch and what effects do they have on human health?

Benefits of Resistant Starch

1. Things to know about resistant starch

While most of the starches we eat are quickly digested in the small intestine, a small portion remains to pass through the large intestine. Starch that can’t be digested in the small intestine is known as resistant starch. It passes through the small intestine intact and is then fermented in the large intestine, producing short-chain fatty acids that serve as an energy source for colon cells.

What is resistant starch.

In other words, resistant starch is a type of carbohydrate that is not digested in the small intestine. Instead, it ferments in the large intestine and feeds beneficial gut bacteria.

Carbohydrates are nutrients that provide the body with energy in the form of glucose (a sugar molecule). Carbohydrates can be simple or complex. Simple carbohydrates have a simple chemical structure. The body doesn’t need much energy to break them down into glucose. Simple carbohydrates are often found in unhealthy foods like candy, white bread, and white rice.

Resistant starch is a complex carbohydrate. Complex carbohydrates have a complex chemical structure that the body needs more energy to digest. Generally, they are healthier and possess more nutrients.

It’s believed that resistant starch promotes health by inhibiting the proliferation of abnormal cells in the intestine. In the large intestine, resistant starch provides fuel for resident bacteria, which break down (ferment) into products that help support a healthy digestive system and protect the gut and other diseases.

Resistant starch is a substance that has a starch-like structure but cannot be digested in the small intestine by pancreatic enzymes but will go to the large intestine and be fermented by the bacteria here, providing beneficial bacteria for the intestine. Resistant starch has many health benefits and has fewer calories than regular starch. Therefore, it is not only good for gut health, but also a food to help lose and maintain a suitable weight.

2. The benefits of resistant starch for human health

Studies show that resistant starch has many health benefits, especially helping to support a healthy gut microbiome, improving insulin sensitivity, increasing satiety, and reducing cravings. Therefore, it is good for digestive health, people with diabetes, and overweight and obese people who want to lose weight.

2.1. Boost gut health

Resistant starch plays a vital role in promoting a healthy gut microbial environment. When resistant starch escapes from the small intestine, it provides a food source for the “good bacteria” in the large intestine, promoting their growth and activity, leading to favorable changes in the large intestine.

The fermentation of resistant starch facilitates the production of butyrate, a major metabolite of the basic bacteria that keeps the gut healthy and functioning properly. Butyrate is the preferred fuel for the cells lining the intestines and ensures the integrity of the intestinal wall, helping to aid in its protection from cancer and other gastrointestinal diseases.

2.2. Helps stabilize blood sugar

When we eat certain types of common starch, enzymes break those bonds into glucose, affecting our blood sugar levels. Certain types of starch, such as those found in refined grains, have a high glycemic index, they break down more easily, lead to faster glucose absorption, and potentially spike blood sugar levels. blood sugar.

Resistant starch is not digested in the small intestine, so the glucose of food is not released quickly into the bloodstream, resulting in blood sugar levels not spiked. Resistant starch helps reduce the risk of type 2 diabetes by increasing the body’s sensitivity to insulin.

2.3. Beneficial for weight loss

Because resistant starches are harder to digest, the body uses more energy trying to break them down. You won’t get hungry as quickly, so will eat less, and this can be helpful if you’re trying to lose weight.

What is resistant starch.

3. Resistant starch is in which foods?

All starchy foods contain resistant starch. It occurs naturally in grains, legumes, nuts, and nuts, starchy vegetables, etc.

The amount of resistant starch varies greatly depending on how the food is produced and processed such as cooling, reheating, etc.

Basically, resistant starch is divided into 5 types, commonly found in some of the following foods:

Type 1 Resistant Starch: Resistant starch is found in partially milled nuts and grains and some starchy foods. This starch is trapped in the fibrous cell wall of the grain. So it is not digestible unless it is ground or ground.

Type 2 Resistant Starch: They are found in starchy foods like unripe bananas, raw potatoes, lentils… Type 2 resistant starches are difficult to digest because they are in a solid form, making it difficult for digestive enzymes to digest and decompose them.

Resistant starches type 3: They are found in foods that have been cooked and cooled, for example, some starchy foods such as rice and potatoes that are cooked and allowed to cool before eating. Cold turns some starches into resistant starch.

Resistant Starch Type 4: This type of starch is chemically modified and is commonly found in breads and pastries.

Type 5 resistant starch: is a type of starch traditionally produced by heating and cooling certain starches with certain fats, thus changing their structure and making them resistant to digestion such as fats, waxes, etc.


Resistant starch is a unique type of starch with potential health benefits ranging from improved gut health to enhanced insulin sensitivity. By understanding its sources and types, individuals can make informed dietary choices, aiming for a balanced intake while reaping the health benefits it offers.

By linda

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