Is corn starch good for your health 1

Resistant starch: good for the intestines

Status: 08/17/2020 1:07 p.m.
Jacket potatoes contain a lot of resistant starch.

Reheated food has a reputation for being low in nutrients. However, there is a very healthy effect on potatoes, pasta and rice: Cooling them down creates a particularly healthy fiber - the so-called resistant starch.

VIDEO: Resistant starch: good for the intestines (6 min)

How resistant starch is made

Starch from potatoes, pasta and rice are among the complex carbohydrates and are considered to be fattening foods.

Resistant starch is created by cooling cooked starchy foods such as potatoes, rice, and pasta. When it cools down, the starch changes its chemical structure. It becomes almost indigestible for the intestine and thus has a positive influence on the intestinal flora. The process takes about twelve to 24 hours. Even reheating does not destroy the resistant starch.

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Positive effects of resistant starch

Resistant starch reaches the large intestine undigested, where it serves as food for the beneficial intestinal bacteria. In the large intestine, resistant starch is broken down by lactic acid bacteria. This creates the short-chain fatty acid butyrate, also known as butyric acid. This has a positive effect on the body:

  • Butyric acid is the most important source of energy for the intestinal mucosa, protects against inflammation and promotes a healthy intestinal flora.
  • Short-chain fatty acids have a positive influence on inflammatory diseases such as rheumatoid arthritis. Studies have shown that a high-fiber diet in people with arthritis increases the number of so-called regulatory T cells, which counteract autoimmune reactions, among other things.
  • Butyrate is also said to inhibit the conversion of cancer-stimulating bile acids.
  • There is evidence that resistant starch has a positive effect on blood sugar levels: it rises less rapidly and insulin sensitivity is improved.
  • Animal experiments have shown that butyrate has a beneficial effect on blood lipid levels.

Resistant starch in food

The average consumption of resistant starch in Germany is around four grams per day. In India and China, the average is 10 and 18 grams, respectively, so experts recommend slightly increasing the proportion in this country. The amount can be counted towards the intake of fiber, which should be 30 grams per day.

Resistant starch is naturally found in large quantities in legumes, crushed grains and unripe bananas, for example. Examples:

  • 100 grams of cooked legumes: about 10 grams
  • 1 slightly ripe banana: 4.7 grams
  • half cup of whole grain oat flakes: 4.6 grams
  • 1 boiled and cooled potato: 3.2 grams
  • 100 grams of husked rice (cooked and chilled): 3.1 grams
  • 70 grams of corn flakes: 3 grams
  • 100 grams of fried potatoes: 2.8 grams
  • 1 cup of whole grain pasta (cooked and chilled): 2 grams
  • 100 grams of carrots: 1.6 grams
  • 1 slice of whole grain bread: 1 gram

Experts on the subject

Priv.-Doz. Dr. Viola Andresen, internist
Head of the nutrition team
Israelite hospital
Orchideenstieg 14, 22297 Hamburg

Prof. Dr. rer. nat. Mario Zaiss
Medicine 3 - Rheumatology and Immunology
Professorship for Immune Tolerance and Autoimmunity
Working group leader on nutrition and chronic diseases
University of Erlangen
Universitätsstr. 25a
91054 Erlangen

Prof. Christian Sina, UKSH Lübeck
Director of the Institute of Nutritional Medicine
University Medical Center Schleswig-Holstein, Lübeck Campus
Ratzeburger Allee 160, 23538 Lübeck

Dr. Matthias Riedl
Internist, diabetologist & nutritionist
medicum Hamburg MVZ GmbH
At the straw house 2
20097 Hamburg
(040) 80 79 79-0

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Visit | 08/17/2020 | 8:15 pm