Your gut loves resistant starch foods! They work their way through your small intestine without getting broken down. They enter your large intestine where they ferment and help you absorb the vitamins and minerals from your other foods.
They aren’t breached by our digestive enzymes and that means they aren’t converted to glucose. Instead, they are broken down by the large intestine and converted into fatty acids.
That makes them a carbohydrate without an insulin spike!
Incredible Health Benefits of Resistant Starch Foods
Considered prebiotic carbohydrates, resistant starch (RS) foods are excellent for your health because they promote the growth of good gut flora while also acting as a food source for probiotic organisms (those you eat as well as those naturally produced by your body).
Top 9 Resistant Starch Foods
- Uncooked oats
- Green peas and chickpeas
- Beans – white, lentils, and kidney
- Potatoes and yams – cooked and cooled
- Bananas and plantains
- Bread – pumpernickel and Italian specifically
- Rice – cooked and cooled
- Muesli, puffed or shredded wheat, rice cereal, and bran
- Teff grain
Maintaining good gut flora has been proven to ease diarrhea, deter urinary tract infections (UTI), aid in digestion, prevent yeast infection, treat irritable bowel syndrome (IBS), and boost your immune system.
Resistant starch foods specifically are being studied for the possible ability to flush pathogenic bacteria from your gut and inhibiting their growth. They also stimulate blood flow to the colon.
When prebiotics and probiotics are consumed together, they form what is known as a synbiotic – meaning the live “good” bacteria as well as the energy source they require to flourish.
Top 5 Probiotics
- Live culture yogurt
- Kimchi and sauerkraut
- Microalgae such as spirulina and chlorella
- Miso soup
Back in 1971 a significant study from the British Medical Journal determined that there was a widening gap in the amount of fiber consumed in the standard Western diet and the optimal amount needed for health and wellness, due to ever increasing consumption of refined carbohydrates.
This also spawned the disease of diverticulitis which is a result of consuming an increased amount refined carbohydrates instead of unrefined and resistant starch foods. In the United States, diverticulitis occurs in approximately one third of the population older than age 45 and in up to two thirds of the population older than 85 years.
Your body needs the right kind of carbohydrates and starches.
Teff Grain – A “New” Resistant Starch Superfood!
This whole grain food is new to the Western world but it has been considered a staple of the North African diet for thousands of years.
Naturally gluten-free, packed with fiber, high in vitamin and mineral content, and an excellent source of protein, teff grain has a mild nut flavor and is approximately the size of a poppy seed.
You’ll see it more and more in gluten-free foods such as bread, pancakes, and cereal. Already, experts are touting this particular resistant starch food as an excellent way to protect your colon, help control blood sugar levels, and maintain a healthy weight.
The versatility of this dietary fiber source makes it excellent when used to make porridge, as a safer thickening agent for sauces and stews, and to make flatbread.
Grown primarily in Ethiopia, the grain is able to withstand the harsh climate and survives both flood conditions as well as drought. It represents two-thirds of Ethiopian citizens’ nutritional consumption and farmers struggle to meet the demand of their own people.
Unlike rice and wheat, teff grain has not been studied extensively and there has been no funding to boost production because there was little profit to be gained. Now that doctors, celebrities, chefs, and athletes around the world are singing its praises, teff grain will hopefully get the recognition it deserves.
With a higher nutritional content than quinoa and the durability to thrive in the unforgiving desert, teff grain is set to become Ethiopia’s primary export – funded by companies anxious to add it to their food manufacturing – which will provide more for local citizens as well.
This is wonderful news for a country that has struggled against famine for decades as well as their national economy.
Excellent News for Your Health!
To get the best results from resistant starch foods, make sure you increase your consumption gradually to prevent gas, bloating, and cramping. RS foods are best when consumed with other foods as well – as part of a balanced plate – to boost nutritional absorption.
Get started today…your gut will thank you.
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