What to Know About Resistant Starches

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What to Know About Resistant Starches
Written by WebMD Editorial Contributors

Reviewed by Christine Mikstas, RD, LD on September 01, 2021
IN THIS ARTICLE
What Is Resistant Starch? The Four Types of Resistant Starches Benefits of Resistant Starch Adding Resistant Starch to Your Diet
Many people have added resistant starches to their diets due to the health benefits they provide. Resistant starch is a type of nutrient that can boost digestion, prevent diseases, and promote weight loss. While most starches are digested and broken down, resistant starch will pass through you unchanged.

What Is Resistant Starch?
Resistant starch is a type of carbohydrate that doesn’t get digested in your small intestine. Instead, it ferments in your large intestine and feeds beneficial gut bacteria.

This type of starch provides numerous health benefits and has fewer calories than regular starch. Resistant starches have only two and a half calories per gram, while regular starches contain four calories per gram. As such, it’s a great addition to your diet if you’re looking to lose or maintain weight.

The Four Types of Resistant Starches
Type 1. Type 1 starches are found in partially milled seeds and grains, as well as in some dense starchy foods. This type of starch is stuck within fibrous cell walls. So it’s not digested.

Type 2. These are found in starchy foods like raw bananas and potatoes. Type 2 starches are indigestible because they are compact, which makes it hard for digestive enzymes to break them down.

Type 3. This is the most resistant type of starch. Type 3 starches are found in foods that have been cooked and cooled, such as bread and cornflakes. The process of cooling turns some of the starches into resistant starches.

Type 4. This type of starch is man-made and is usually found in bread and cakes.

Benefits of Resistant Starch
Boosts gut health. Normal starches are broken down into glucose when digested. Resistant starches do not break down. As resistant starch ferments in your large intestine, more good bacteria is created, boosting your overall gut health.


This increase in good bacteria will lead to decreased levels of constipation, lower cholesterol levels, and a reduced chance of gas pains.

Keeps your colon healthy. The good bacteria in your large intestine acts to turn resistant starch into short-chain fatty acids, the most important of which is butyrate.

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