The word ” microbiota” is in vogue, but there is so much information about it that it is not always clear what its function is and how to take care of it. The microbiota is a group bacteria that live in our intestines and helping the body perform various digestive and general health functions.
There are both good and bad bacteria, so it’s important to keep them in balance. And how to achieve this balance? Mostly, proper nutrition. “It will help good bacteria to grow and multiplyand slow down the growth of bad bacteria. If the bad bacteria are short of food, they will starve to death and give the good bacteria an advantage to reproduce within their means,” says nutritionist Sandra Moñino in her book ‘Adiós a la inflamación’ (Goodbye to Inflammation).
And one of those foods that serve as food for intestinal bacteria is resistant starch. In fact, all food starches are carbohydrates, but regular starches are completely digested in the small intestine. In this way, they are converted into glucose and enter the bloodstream to be absorbed by the cells.
However, there is one type of starch that is resistant to digestive enzymes. “Unlike conventional starch, which is broken down and absorbed in the intestine, resistant starch is resistant to digestion in the small intestine, unbroken reaches the colon, where it is a food source for the good bacteria, which are the most abundant in this part of the intestine, so they continue to grow and multiply,” the expert confirms.
How to make your own resistant starch
Resistant starch can be found naturally in certain foods, such as legumes, whole grains, green bananas and some types of corn. “These foods naturally contain hard-to-digest starch that needs to be cooked to make it more readily available,” says Sandra Moñino. However, you can also make resistant starch yourself by cooking certain starchy foods and after cooling them at least 12 hours.
Experts explain that these actions starch gelatinizes, and then comes back, and some of this returned starch becomes resistant starch. Indeed, if cooled in the refrigerator, the amount of resistant starch increases more than at room temperature. In addition, reheating this food can reduce the amount of resistant starch it contains, resulting in a it is advisable not to overheat it.
Resistant starch
While resistant starch has significant benefits in general, Moñino warns that Not everything is the same. “Its health effects depend on the food from which it is obtained and the way it is prepared,” she confirms. For this reason, she recommends always trying to convert starch into resistant starch, but “Give preference to the consumption of tubers”. With this in mind, here are the benefits of resistant starch:
1. Improves gut health: the consumption of foods with resistant starch has a beneficial effect on intestinal transit activity, is very important for the prevention of constipation. It also helps reduce the incidence of some types of cancer, such as colon cancer.
2. Helps control weight: Resistant starch has a strong filling effect, so it will help you consume fewer calories, especially between meals. A study published in the journal Nature Metabolism found that taking resistant starch for eight weeks helped to lose weight in overweight adults because reorganizes the gut microbiome, reduces systemic inflammation, improves insulin sensitivity and inhibits the body’s ability to absorb fats.
3. Reduces glucose spikes: These benefits have been confirmed by the European Food Safety Agency. Its use is beneficial for everyone, but especially for those who have insulin resistance and have type 2 diabetes. According to research from the University of Cambridge, it not only helps to improve blood sugar control, but also reduces the risk of cancer along with premature mortality from any cause.
4. Acts as a prebiotic: By fermenting in the large intestine, resistant starch nourishes beneficial bacteria, thus balancing the microbiota. It also contributes to short-chain fatty acids such as butyrate, with anti-inflammatory propertiesProduction.
