Mindful Eatings

The human gut is home to trillions of microorganisms, collectively known as the gut microbiome. This complex ecosystem plays a crucial role in maintaining our overall health and well-being. However, modern diets and lifestyles have led to a disruption of the gut microbiome, which can result in a range of health problems, including digestive issues, inflammation, and even chronic diseases. One way to support a healthy gut microbiome is by consuming resistant starch. In this blog, we will explore what resistant starch is, how it works, and why it is important for gut health.

What is Resistant Starch?

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and travels to the large intestine, where it serves as food for the gut microbiome. There are four different types of resistant starch, each with its own unique properties and benefits:

• RS1: Found in whole grains, seeds, and legumes, RS1 is resistant to digestion because of its tough outer shell.
• RS2: Found in unripe bananas and potatoes, RS2 is resistant because of its tightly packed structure.
• RS3: Formed when starchy foods are cooked and then cooled, RS3 is resistant because of the changes that occur during the cooking process.
• RS4: A chemically modified form of starch, RS4 is often used in processed foods.

How Resistant Starch Works?

When we eat resistant starch, it passes through the small intestine without being broken down by digestive enzymes. Once it reaches the large intestine, it is fermented by the gut microbiome, producing short-chain fatty acids (SCFAs). These SCFAs serve as a source of energy for the cells lining the gut and help to reduce inflammation, improve gut barrier function, and support overall gut health. SCFAs also play a role in regulating metabolism and reducing the risk of chronic diseases such as type 2 diabetes, obesity, and colorectal cancer.

Why Resistant Starch is Important for Gut Health?

Consuming resistant starch can have a number of benefits for gut health, including:

1. Improved gut barrier function: SCFAs produced by the gut microbiome help to strengthen the gut barrier, which is important for preventing harmful substances from entering the bloodstream and causing inflammation.
2. Reduced inflammation: SCFAs have been shown to have anti-inflammatory effects, which can help to reduce the risk of inflammatory bowel disease and other gut-related conditions.
3. Increased diversity of the gut microbiome: Resistant starch can promote the growth of beneficial bacteria in the gut, which can improve overall gut health and function.
4. Better blood sugar control: Resistant starch can improve insulin sensitivity and help to regulate blood sugar levels, which can reduce the risk of type 2 diabetes.

How to Incorporate Resistant Starch into Your Diet?

Resistant starch is found in a variety of foods, including whole grains, legumes, unripe bananas, and potatoes that have been cooked and then cooled. Here are some tips for incorporating more resistant starch into your diet:

• Choose whole grains over refined grains: Whole grains such as brown rice, quinoa, and whole wheat pasta are excellent sources of resistant starch.
• Eat more legumes: Lentils, beans, and peas are all good sources of resistant starch.
• Add unripe bananas to your smoothies: Unripe bananas are a great source of RS2, and they can be easily added to smoothies for a boost of resistant starch.
• Cook and cool your potatoes: Cooking and then cooling potatoes can increase the amount of resistant starch they contain, making them a great addition to salads and other cold dishes.

Conclusion

Resistant starch has been found to have several beneficial effects on large bowel physiology. It has been shown that feeding of Resistant starch improved indices of bowel health as evident by low pH, high SCFA concentration. The following are some of the mechanisms by which resistant starch may exert its anticarcinogenic effect:

1. Production of short-chain fatty acids (SCFAs): Resistant starch is not digested in the small intestine but reaches the large intestine where it is fermented by colonic bacteria. This fermentation process results in the production of SCFAs such as butyrate, propionate, and acetate. These SCFAs are known to have several health benefits, including an anticarcinogenic effect. Butyrate, in particular, has been shown to inhibit the growth of colon cancer cells and induce apoptosis (programmed cell death).
2. Reduction in colonic pH: Resistant starch has been found to reduce colonic pH, which creates a more acidic environment in the large intestine. This acidic environment has been shown to inhibit the growth of harmful bacteria and promote the growth of beneficial bacteria.
3. Increased production of beneficial bacteria: Resistant starch has been found to increase the production of beneficial bacteria in the large intestine. Beneficial bacteria such as Bifidobacterium and Lactobacillus are known to have several health benefits, including an anticarcinogenic effect.
4. Decreased exposure to harmful agents: Resistant starch has been found to decrease the exposure of the colon to harmful agents such as bile acids and secondary bile acids. These agents are known to promote the development of colon cancer.

Resistant starch yield low glycemic index values in humans. Also postprandial plasma glucose values have been shown to decrease proportionately with increasing resistant starch content. Thus, a higher resistant starch content could be important in the management of Diabetes.