YourpHLevel Newsletter: Embrace the power of resistant starch...From a potato to a hero

As you can see in this week’s biweekly edition, there were no quotes that resonated with me so I started us off with my own statement 😁 Let’s untangle what resistant starch is, how it can support your gut performance, and where can you find it together in our deep dive read!!

**Words bolded in blue link you to relevant articles and resources for further reading on this topic…❤️ 

My leftover white potatoes….

Picture this: the aftermath of a lively dinner with friends and family. Laughter echoes in the air, the table adorned with the remnants of a feast. Among the leftovers, a lone baked potato catches your eye, beckoning with the promise of a simple yet satisfying leftover lunch.

The next day, as you prepare to indulge in that leftover potato, you can't help but marvel at its potential. Reheating it, you add a few toppings, unaware of the nutritional treasure you're about to unearth 🙂 🙃 .

But here's the twist: that reheated potato isn't just any ordinary meal—it's a powerhouse of resistant starch. As you savor each bite, you're not just satisfying hunger; you're nourishing your body in ways you never imagined.

With each mouthful, your blood sugar remains steady, thanks to the magic of resistant starch. And deep within your gut, your microbiomes rejoice at the feast you've provided, thriving on this unexpected source of sustenance.

So, the next time you reach for those leftovers, remember: it's not just a meal; it's a celebration of the wonders hiding in your kitchen, waiting to nourish and delight your gut and body.

But how can that be? How did you turn your potato to a form of resistant starch simply by reheating it the next day?

Resistant starch is a special kind of carbohydrate that doesn't get digested in the small intestine. Instead, it goes through fermentation in the large intestine, producing beneficial short-chain fatty acids that serve as food for the good bacteria in your gut

With the potato, it’s not to say there was no resistant starch in the potato as a cooked potato on the first day you ate it BUT you significantly increased that resistant starch the next day given you had cooled it down in your fridge and reheated it.

When foods are cooked and then cooled, a particular type of resistant starch is created through a process called starch retrogradation.¹ This happens when certain starches change their structure during heating or cooking, and when cooled, they form a new resistant structure that offers this health advantage. Additionally, previous studies have indicated that reheating foods previously cooled can further increase the levels of resistant starch.²

There are a variety of types of resistant starch, of which we won’t have enough time to cover today but I encourage you to research, learn, and experiment with this…

Interesting interview to listen to…

Listen to the following interview for a further deep dive on resistant starch. I really like this interview and professor Chris Damman is a board-certified gastroenterologist with credibility to the information he provides us with. Link to the interview: Butyrate & Resistant Starch | Prof Chris Damman Ep1😃 

Sources of Resistant Starch

Here are some common sources of food that contain resistant starch:

1. Green Bananas: unripe bananas specifically, banana flour (you can use this in your baking)

2. Oats: raw and cooked

3. Leftover potatoes: potatoes that have been cooled after cooking increases their resistant starch content

4. Cooked and cooled rice: cooling rice after cooking enhances its resistant starch levels

5. Legumes of all types

6. Barley: specific types particularly those high in amylose

Key Benefits of Resistant Starch

• Decreases the blood sugar spike post meals

• Decreases inflammation

• Enhances gut function and strength

• Increases mineral absorption

• Supports weight management

• Enhances digestive function

• Potential longevity benefit

This is a short list, there is so much more but let’s end our deep dive here - continue to follow for more information on resistant starch and other tips and tricks on how to improve your gut function and strength.

Please comment on this article if you have any feedback, ideas, or thoughts around this topic…

Wishing you and your bugs health and vitality,

Dr. Nadine

Author and creator of YourpHLevel: Nadine Halawa, PharmD, BCPS is a Board-certified pharmacotherapy specialist.

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