This short video, 4 minutes long, provides a precise and concise explanation of the importance of including resistant starch in our diet and it's benefits in respect to preventing colon cancer.
Resistant starch has also been shown to reduce blood sugar levels, improve our insulin sensitivity which promotes body fat weight loss. Elevated insulin levels in the blood are the major cause of obesity, metabolic syndrome and type 2 diabetes and heart disease. Other benefits of incorporating more resistant starch in our diet include better sleeping patterns and reduced waking through the night.
A key point is that solely increasing resistant starch (a prebiotic) alone may not initially yield benefits and at first you may need to increase the probiotics or "good bacteria" in your gut so they can digest the resistant starch.
For many of us remedial action may be required to re-establish the "good bacteria" in our gut which may have been killed by taking antibiotics or poor eating habits. This may be achieved by taking of probiotic supplements, as simply eating more probiotic foods may not be sufficient at the beginning.
Some foods that contain "resistant starch" are:
- Green bananas and plantains
- Cooked then cooled rice
- Whole grains and oats
- Raw or cooked then cooled potatoes
- Corn starch or corn flour
- Potato starch (not to be confused with potato flour)
Personally, I am not up for eating raw or cold potatoes particularly in the substantial quantities needed to achieve the recommended amount of resistant starch for the benefits to manifest.
The most efficient way to consume 30 to 40g/day of resistant starch is by adding 3 tablespoons of potato starch to other foods, such as smoothies or yogurts. Potato starch adds 40 calories per 12g consumed and is tasteless. Don't mistakenly buy potato flour.
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