Resistant starch is a type of carbohydrate that resists digestion in the small intestine and reaches the large intestine intact. Unlike regular starches that are quickly broken down into glucose, resistant starch acts more like fiber, providing several health benefits, including better blood sugar control and gut health.
1️⃣ How Does Resistant Starch Work?
Because resistant starch is not fully digested in the small intestine, it doesn’t cause a rapid rise in blood sugar levels like other starchy foods. Instead, it:
Passes through to the large intestine, where it feeds beneficial gut bacteria.
Ferments in the gut, producing short-chain fatty acids (SCFAs), which support digestive health.
Slows glucose absorption, helping stabilize blood sugar levels over time.
2️⃣ Types of Resistant Starch
There are five main types of resistant starch, found in different foods:
🔹 Type 1 – Found in Whole, Unprocessed Foods
Legumes (lentils, chickpeas, black beans)
Whole grains (barley, oats, quinoa)
Seeds
🔹 Type 2 – Naturally Resistant Starch
Unripe bananas
Raw potatoes
🔹 Type 3 – Retrograded Starch (Forms After Cooking & Cooling)
This type forms when certain starchy foods are cooked, then cooled, making them more resistant to digestion.
Cooked & cooled potatoes
Cooked & cooled rice
Cooked & cooled pasta
Reheating does not destroy resistant starch—it remains beneficial!
🔹 Type 4 – Chemically Modified Starch
Used in some processed foods (e.g., resistant starch additives in baked goods).
🔹 Type 5 – Starch Bound with Fat
Certain starches that have been cooked with fats (e.g., butter or coconut oil) can also develop resistance to digestion.
3️⃣ Benefits of Resistant Starch
Helps regulate blood glucose levels – Slows digestion, reducing glucose spikes.
Supports gut health – Feeds beneficial gut bacteria, promoting a healthy microbiome.
Increases satiety & reduces cravings – Helps you feel fuller for longer.
May improve insulin sensitivity – Supports long-term metabolic health.
Aids in digestion – Promotes bowel regularity and reduces bloating.
4️⃣ How to Add More Resistant Starch to Your Diet
Include more legumes – Lentils, beans, and chickpeas are excellent sources.
Eat green bananas – Unripe bananas contain more resistant starch than ripe ones.
Cook, cool & reheat starchy foods – Try cooked & cooled potatoes, rice, and pasta.
Opt for whole grains – Oats, quinoa, and barley are naturally rich in resistant starch.
Final Thoughts
Resistant starch is a powerful nutrient that can help stabilise blood glucose, improve gut health, and support long-term metabolic well-being.
💡 Tracking your glucose response in the Vively app can help you see how resistant starch impacts your blood sugar.