What is a resistant starch?
Right starch is a type of starch that is not digested in the small intestine. Instead, this starch is spent by the large intestine, much later in the digestive process. For this reason, resistant starch has properties that are very similar to fiber properties.
This type of starch has many health benefits. One of them is that because this starch behaves in a way similar to a fiber, it can eat foods containing resistant starch and help maintain the regularity of intestinal movement. Many countries around the world recommend an average daily fiber intake between 25 and 30 grams; Eating food containing resistant starches can help increase fiber intake to the recommended level. It is also assumed that resistant starches help to promote digestive health by promoting the growth of healthy intestinal bacteria. This is because in this type only a small part of the energy is released in the small intestine in the form of glucose. Most of the energy is released later in digestion, in the large intestine. This helps to prevent blood sugar tip after eating and helpsTo lead a sudden reduction in blood sugar between meals.
The most naturally occurring starch can be found in foods that are traditionally considered starch. These food include maritime beans, lentils, oatmeal, whole grains, whole grain bread products and pearl barley. Cold pasta and cold potatoes are also good sources. Bananas are one of the best naturally occurring sources of this type of starch and are an even richer source when they are consumed while green.
These different food sources help to illustrate the fact that there are several different types of resistant starch. They are categorized according to the types of foods in which they are naturally found. Four types are called RS1, RS2, RS3 and RS4.
RS1 is found mainly in unprocessed whole grains and seeds and legumes. This type of starch is naturally resistant to the digestion of the small intestine, thereforethat he is physically inaccessible. This is because starch is protected by a hard outer coating of seeds, grains and legumes. RS2 is a starch that is resistant in its natural form because the body does not create enzymes capable of breaking it. RS2 foods include bananas, green bananas and raw potatoes.
RS3 is found in starch foods that have been cooked and cooled. These include bread products made of whole grain, certain types of cereals and potatoes and pasta, which were cooled after cooking. The last category, RS4, includes resistant starches that do not naturally occur. These are starches that have been treated to increase their resistance to digestion.