Resistant starch
FiberStarch that resists digestion, formed when cooked starch is cooled. Acts as prebiotic fiber. Naturally found in sorghum and millet.
Food Sources
Foods that contain Resistant starch.
- Sorghum
Source: How Not to Age
- Millet
Source: How Not to Age
- Chickpeas
Two daily servings reduced pathogenic and putrefactive gut bacteria within 3 weeks
Source: How Not to Age
- Legumes
Legumes contain high content of resistant starch and soluble and insoluble dietary fibres
Source: Nutrition, Food and Diet in Ageing and Longevity
Health Benefits
Health conditions that Resistant starch may influence, based on research.
Improves
- High blood sugar
Consuming potatoes as chilled potato salad yields nearly 40% lower glycemic impact.
Source: How Not to Age
Biological Mechanisms
How Resistant starch works at a cellular level.
- PromotesPrebiotic Effect
Acts as prebiotic to feed good bacteria; best source is legumes
- SupportsLowers Postprandial Glycemia
Multiple heating/cooling cycles increase resistant starch formation in cereals, legumes and tubers
- PromotesFeeds beneficial gut bacteria
Various oligosaccharides and resistant starches that are associated with increased levels of good bacteria
Recipes with Resistant starch
Recipes featuring foods that contain Resistant starch.
- Sorghum with Corn and Arugula
- Millet Porridge
- Millet Brunch Cake with Strawberries
- Kale and Millet-Stuffed Bell Peppers
- Millet and Cauliflower-Topped Shepherd's Pie
- Three-Grain Loaf
- Chickpea and Tempeh Breakfast Burritos
- Mushroom-Hummus Wraps
- Turmeric Quinoa with Broccoli, Chickpeas, and Tomatoes
- Vegetable Sheet Pan Supper
- Winter Vegetable Stew
- Baked Eggs with Chickpeas and Tomatoes
- Spicy Edamame Hummus
- Egg Snack Pots, Three Ways
- Chickpea Chop Salad with Whipped Jalapeno Feta
- Fennel Minestrone
- Coconut Carrot Soup with Crispy Chickpeas
- Harissa Chickpea Stew
- Beef Kofte with Hummus
- Chickpea Curry with Beet Raita
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- How We Age