I posted some info on this topic in the ‘Gut Health Sort of Log’ thread but I decided to post it here as a separate thread.
I think this stuff is going to be big as the topic is pooping up everywhere on alternate sites.
It was mentioned here a long while ago but faded into the ether…
Here’ a quick vid for those who don’t like reedin…
What does the research say?
Preferentially feeds ‘good’ bacteria responsible for butyrate production. It even promotes greater butyrate production than other prebiotics. Since the resident gut flora produce the butyrate, and everyone has different levels of the different flora, the degree of butyrate production varies according to the individual, but resistant starch consistently results in lots of butyrate across nearly every subject who consumes it. Butyrate is crucial because it’s the prime energy source of our colonic cells (almost as if they’re designed for steady exposure to butyrate!), and it may be responsible for most of the other RS-related benefits.
Improves insulin sensitivity. Sure enough, it improves insulin sensitivity, even in people with metabolic syndrome.
Improves the integrity and function of the gut. Resistant starch basically increases colonic hypertrophy, making it more robust and improving its functionality. It also inhibits endotoxin from getting into circulation and reduces leaky gut, which could have positive ramifications on allergies and autoimmune conditions.
Lowers the blood glucose response to food. One reason some people avoid even minimal amounts of carbohydrate is the blood glucose response; theirs is too high. Resistant starch lowers the postprandial blood glucose spike. This reduction may also extend to subsequent meals.
Reduces fasting blood sugar. This is one of the most commonly mentioned benefits of RS, and the research seems to back it up.
Increases satiety. In a recent human study, a large dose of resistant starch increased satiety and decreased subsequent food intake.
May preferentially bind to and expel ‘bad’ bacteria. This is only preliminary, but there’s evidence that resistant starch may actually treat small intestinal bacterial overgrowth by ‘flushing’ the pathogenic bacteria out in the feces. It’s also been found to be an effective treatment for cholera when added to the rehydration formula given to patients; the cholera bacteria attach themselves to the RS granules almost immediately for expulsion.
Enhances magnesium absorption. Probably because it improves gut function and integrity, resistant starch increases dietary magnesium absorption.
What do user anecdotes say?
Improves body composition. I’ve heard reports of lowered body fat and increased lean mass after supplementing with or increasing dietary intake of RS. Seeing as how RS consumption promotes increased fat oxidation after meals, this appears to be possible or even likely.
Improves thyroid function. Many RS supplementers have noted increases in body temperature, a rough indicator of thyroid function.
Improves sleep, conferring the ability to hold and direct (in real time) private viewings of vivid movie-esque dreams throughout the night. I’ve noticed this too and suspect it has something to do with increased GABA (gamma-aminobutyric acid) from the increased butyrate. Another possibility is that resistant starch is feeding serotonin-producing gut bacteria, and the serotonin is being converted to melatonin when darkness falls.
Increases mental calm. Many people report feeling very ‘zen’ after increasing RS intake, with reductions in anxiety and perceived stress. The latest science indicates that our gut flora can impact our brain, and specific probiotics are being explored as anti-anxiety agents, so these reports may very well have some merit.
Where do you get it?
The richest food sources are raw potatoes, green bananas, plantains, cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes.
The most reliable way to get lots of RS, fast, is with raw potato starch. There are about 8 grams of RS in a tablespoon of the most popular brand: Bob’s Red Mill Unmodified Potato Starch. It’s also available at Whole Foods.
If you have’nt tired yet here’s another read…
Gut Instincts. Your Second Brain.
Some thought provoking ideas indeed…