Resistant starch, similar to dietary fiber, is not digested in the small intestine but in the large intestine, providing health benefits such as improved digestion, regulated blood sugar, and promotion of healthy gut bacteria. Natural sources include navy beans, lentils, oats, whole grains, and bananas. There are four types of resistant starch: RS1, RS2, RS3, and RS4.
Resistant starch is a type of starch that is not digested in the small intestine. Instead, this starch is digested in the large intestine, much later in the digestive process. Because of this, resistant starch has properties that are very similar to those of dietary fiber.
This type of starch has many health benefits. One is that because this starch behaves similarly to fiber, eating foods that contain resistant starch can improve digestion and help keep your bowel movement regular. Around the world, many countries recommend an average daily fiber intake of between 25 and 30 grams; Eating foods that contain resistant starches can help increase your fiber intake to the recommended level. Resistant starches are also believed to help promote digestive health by encouraging the growth of healthy gut bacteria.
Another health benefit of resistant starches is that they help regulate blood sugar. This is because only a small portion of the energy in this type of starch is released in the small intestine as glucose. Much of the energy is released later in digestion, in the large intestine. This helps prevent a spike in blood sugar after eating and helps prevent sudden drops in blood sugar between meals.
Most natural resistant starch can be found in foods that are traditionally considered starchy. These foods include navy beans, lentils, oats, whole grains, whole grain bread products, and pearl barley. Cold pasta and cold potatoes are also good sources. Bananas are one of the best natural sources of this type of starch and are an even richer source when eaten green.
These different food sources help to illustrate the fact that there are several different types of resistant starch. These are classified according to the types of food in which they are found naturally. The four types are called RS1, RS2, RS3 and RS4.
RS1 is found primarily in whole, unprocessed grains and in seeds and legumes. This type of starch is naturally resistant to small intestinal digestion because it is physically inaccessible. This is because the starch is protected by the hard outer coating of seeds, grains, and legumes. RS2 is starch that is resistant in its natural form because the body does not produce enzymes capable of breaking it down. Foods that contain RS2 include plantains, green plantains, and raw potatoes.
RS3 is found in starchy foods that have been cooked and cooled. These include bread products made from whole grains, certain types of cereals, and potatoes and pasta that have cooled after cooking. The last category, RS4, comprises resistant starches that do not occur naturally. These are starches that have been modified to increase their resistance to digestion.
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