This type of starch is found in green bananas, oats, beans and rice or potatoes that are cooled after cooking.
According to Professor John A. Hawley, a metabolism and nutrition expert at Queensland University of Technology (Australia), resistant starch is not completely digested in the small intestine but goes down to the colon, where it is fermented by beneficial bacteria to create short-chain fatty acids. This process contributes to improving insulin sensitivity and supporting blood sugar control.
Unlike regular carbohydrates, resistant carbohydrates are absorbed slower, which helps reduce the rate of blood sugar spikes after meals. Some studies published in The Journal of Nutrition and Nutrients show that adding resistant carbohydrates to the diet can improve blood sugar control in people with pre-diabetes and people with type 2 diabetes.
In addition to affecting blood sugar, resistant starch also creates a feeling of fullness for a long time, supports weight control and nourishes a healthy gut microbiome. These are all important factors to help reduce the risk of metabolic disorders and cardiovascular disease.
However, experts note that resistant starch is not a "miracle food". To achieve effectiveness, users need to combine a balanced diet, increase green vegetables, exercise regularly and limit foods high in sugar and saturated fat.
Supplementing resistant starch reasonably can become part of a strategy to control blood sugar and maintain long-term health.
