Resistant Starch Can Help Reduce Fatty Liver and Promote Weight Loss

What Is Resistant Starch?

Resistant starch (RS) is a type of carbohydrate that resists digestion in the small intestine. Instead of being broken down into glucose, it passes into the colon where it can influence gut microbiota composition and confer metabolic benefits.

One study found that a diet rich in resistant starch significantly altered gut microbial populations and reduced levels of triglycerides and liver enzymes associated with liver injury and inflammation, effectively alleviating fatty liver disease.

Another clinical trial revealed that an 8-week supplementation with resistant starch led to an average weight loss of 2.8 kilograms. Participants also showed marked improvements in glucose tolerance and insulin sensitivity.

You might wonder, “What exactly is resistant starch?” To understand it, we need to first explore how starch is categorized based on digestibility. Dietary starch can be divided into three types:

Rapidly Digestible Starch (RDS):

Quickly absorbed in the small intestine, usually within 20 minutes. It provides immediate energy but also causes a sharp spike in blood glucose levels.

Slowly Digestible Starch (SDS):

Absorbed more slowly, typically within 20 to 120 minutes, offering sustained energy and leading to a more gradual rise in blood sugar.

Resistant Starch (RS):

Not digested or absorbed in the small intestine, nor converted into glucose for energy. As a result, it contributes little to caloric intake and has minimal impact on blood glucose levels.

Which Foods Contain Resistant Starch?

Resistant starch occurs naturally in various foods. The following are excellent dietary sources that digest slowly and promote satiety, making them ideal as part of a balanced diet:

Whole Grains

Recommended foods: oats, sweet corn, barley, wheat, sorghum, etc.

Minimally processed whole grains and seeds generally contain higher levels of resistant starch. It is recommended that whole grains make up ¼ to ½ of your daily carbohydrate intake, with at least one meal featuring whole grains.

Tubers

Recommended foods: sweet potatoes, potatoes, etc.

Consider incorporating tubers into one or two meals a day while reducing other refined starch sources.

Legumes

Recommended foods: chickpeas, peas, soybeans, black beans, lentils, red beans, mung beans, pinto beans, etc.

Start your day with a glass of soy milk, and enjoy chickpeas or peas as snacks between meals. Mixed beans can be added to rice, such as red bean or mung bean rice, to improve both nutrition and resistant starch content.

How to Consume Resistant Starch for Better Health

Choose Cooking Methods with Less Water

Methods such as baking or microwaving result in less starch gelatinization, preserving more resistant starch. For example, baked potatoes contain more resistant starch than boiled ones. Try reheating refrigerated rice, buns, or bread using dry-heat methods like baking or microwaving to retain resistant starch content.

Avoid High-Fat Meals

High-fat diets can counteract the benefits of resistant starch by impairing metabolic function and increasing inflammation.

Let Starchy Foods Cool Before Eating

Cooking and then refrigerating foods like rice, buns, and potatoes increases their resistant starch content while reducing their glycemic index. Even after reheating, a portion of the resistant starch remains, resulting in a lower glycemic response compared to freshly cooked versions. High temperatures cause starch to gelatinize, making it more digestible and elevating blood sugar more sharply.

Don’t Overconsume Resistant Starch Supplements

Excessive intake of resistant starch may lead to gastrointestinal side effects such as nausea, bloating, increased bowel movements, or changes in stool consistency. Moderation is key.

Cook Whole Grains to a Firmer Texture

Overcooking or using pressure cookers to make very soft porridge reduces resistant starch content. Instead, aim for a firmer, al dente texture in mixed grain rice to retain more of the beneficial starch.

FAQs about Resistant Starch

Is Tofu A Resistant Starch​?

No, tofu is not considered a resistant starch. While soybeans—the main ingredient in tofu—do contain starch during their growth, most of it disappears as the beans mature. Tofu is made from coagulated soy milk, a process that further reduces or eliminates any remaining starch content.

Does Resistant Wheat Starch Raise Blood Sugar​​?

Resistant wheat starch does not raise blood sugar; in fact, it can help lower it. This type of starch resists digestion in the small intestine and ferments in the large intestine, producing beneficial short-chain fatty acids. These compounds may improve insulin sensitivity and help regulate blood sugar levels, particularly after meals, making resistant wheat starch a useful dietary component for managing glucose response.

Is Resistant Wheat Starch Good for Diabetics​​?

Yes, resistant wheat starch is beneficial for diabetics. Studies have shown that consuming 30–40 grams of resistant starch daily can help lower fasting blood glucose levels. This is because resistant starch resists digestion in the small intestine, leading to a slower release of glucose and improved insulin sensitivity.

Is Resistant Wheat Starch Good for Keto​​?

Yes, resistant wheat starch can be part of a keto diet because it acts like fiber and isn’t fully digested by the body, meaning it has little impact on blood sugar or insulin levels.

Are Potato Chips A Resistant Starch​​?

Yes, potato chips do contain resistant starch. They are made from potatoes, which are a good source of resistant starch—a type of carbohydrate that resists digestion and supports gut health. The frying process used to make potato chips can actually increase their resistant starch content by altering the starch structure, making it less digestible.

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