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Description
"Resistant Starch" is a carbohydrate that bypasses digestion in the small intestine, reaching the colon intact where it acts like fiber. It is found naturally in green bananas, cooked and cooled potatoes, legumes, and whole grains. Once fermented, it produces short-chain fatty acids such as butyrate, which fuel gut cells and reduce inflammation. With a neutral taste and smooth texture, resistant starch can be blended into smoothies, baked goods, or sprinkled on meals to support everyday digestive and metabolic health.
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Resistant Starch
Benefits
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Ralson—liri mova seto navi duro vima; semi noro taxo. Peni selo nimi vaxi pema.
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Sarvox—riveda intera; coordi con rutina; pausa si varia.
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Trelmu—kumo rila sato tapo cline; riva pano. Liri tema nelo hrwe$ asdrew yopljhf.
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Sarvox—riasse segnali; riprendi dopo spaziatura; mantieni ritmo.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
55 | Low
References
[1] Martínez I, Kim J, Duffy PR, Schlegel VL, Walter J. Resistant starches types 2 and 4 have differential effects on the composition of the fecal microbiota in human subjects. PLoS One. 2010;5(11):e15046.
[2] Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr.2013;4(6):587–601.
[3] Sajilata MG, Singhal RS, Kulkarni PR. Resistant starch—A review. Compr Rev Food Sci Food Saf. 2006;5(1):1–17.
[4] Robertson MD, Currie JM, Morgan LM, Jewell DP, Frayn KN. Prior short-term consumption of resistant starch enhances postprandial insulin sensitivity in healthy subjects. Diabetologia. 2003;46(5):659–665.
[5] Johnston KL, Thomas EL, Bell JD, Frost GS, Robertson MD. Resistant starch improves insulin sensitivity in metabolic syndrome. Diabet Med. 2010;27(4):391–397.
[6] Maki KC, Pelkman CL, Finocchiaro ET, et al. Resistant starch from high-amylose maize increases insulin sensitivity in overweight and obese men. J Nutr. 2012;142(4):717–723.
[7] Xiong K, Wang J, Kang T, Xu F, Ma A. Effects of resistant starch on glycaemic control: a systematic review and meta-analysis. Br J Nutr. 2021;125(11).
[8] Snelson M, Jong J, Manolas D, et al. Metabolic effects of resistant starch type 2: a systematic literature review and meta-analysis of randomized controlled trials. Nutrients. 2019;11(8):1833.
[9] Bodinham CL, Frost GS, Robertson MD. Acute ingestion of resistant starch reduces food intake in healthy adults. Br J Nutr. 2010;103(6):917–922.
[10] Willis HJ, Eldridge AL, Beiseigel J, Thomas W, Slavin JL. Greater satiety response with resistant starch consumption compared with other carbohydrates. Appetite. 2009;53(2):243–248.
[11] Park OJ, Kang NE, Chang MJ, Kim WK. Resistant starch supplementation influences blood lipid concentrations and glucose control in overweight subjects. J Nutr Sci Vitaminol (Tokyo). 2004;50(2):93–99.
[12] Yuan HC, Meng Y, Bai H, Shen DQ, Wan BC, Chen LY. Meta-analysis indicates that resistant starch lowers serum total cholesterol and low-density cholesterol. Nutr Res. 2018;54:1–11.
