Research Update: Resistant Starch

You’ve heard the buzz about Resistant Starch (RS), but what about the science? So many new supplements hit the market hard after one or two exciting findings and then fizzle when larger studies don’t show the same results.

I wanted to keep you up to date with the top updates from the world of RS.

The image shows how RS fits in the whole world of carbohydrates. Notice that it is the exact opposite of fructose, the worst carb.

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It was the early 1990’s when the first studies about resistant starch (RS) started rolling out—an exciting, recently discovered food constituent shown to lower colorectal cancer risks. It does this by binding with and eliminating toxins, like ammonia and phenols, from the intestinal tract¹.

By the late 1990’s, further benefits began to emerge. It appeared RS could also improve inflammatory bowel disease, such as Crohn’s disease and ulcerative colitis. The researchers found RS helped because gut bacteria converts RS into short-chain fatty acids, like butyrate, which are known to heal the colon².

Later work showed RS may do more to heal the gut than probiotic supplements because of its twofold effects: It can act as a prebiotic and raise the number of good bacteria, and it can act as a symbiotic, helping the good bacteria adhere better to the intestinal surface³.

All these benefits were especially remarkable considering that literature reviews and safety studies showed RS was so safe, it didn’t require even the minimal level of regulation needed for supplements⁴.

Researchers soon noticed participants in some RS studies were experiencing healthy weight loss and improvements in blood sugar regulation. These observations inspired studies (starting in 2004) to see if RS could help the growing problems of obesity and diabetes.

Several studies showed RS was effective to help weight loss, reduce visceral fat, reduce insulin resistance and improve blood sugar regulation⁵.

What do we know now, and what do the latest studies tell us?

Unlike so many encouraging studies that don’t pan out, the positive effects of RS keep showing up in new research, almost on a daily basis.

The last review summarized over a decade of studies, verifying that RS has been clinically proven to⁶:

• Help weight loss
• Reduce body fat
• Increase mitochondrial energy production
• Improve gut health
• Prevent cancer
• Reduce abdominal fat
• Improve insulin sensitivity

Where can RS be found in your diet?

Of common foods, beans contain the highest concentration of RS by far. Although all types of beans have RS, white beans (including navy, northern and cannellini) are the highest⁷.

Other foods with lower amounts of RS include: potatoes that have been cooked and cooled, raw oats, unripe bananas, and cashews.

It’s worth noting that the vast majority of studies used RS in dosages above 10,000 or 15,000 milligrams daily. This is five to tenfold above the amounts found in normal servings of any conventional food source of RS. Although eating a variety of foods high in RS undoubtedly will produce health benefits, concentrated forms of RS may yield quicker and more predictable results.

One of the densest sources of RS commercially available is RS2 pea starch. It’s a commercially-available, flavorless powder and has been used in meal replacement products. It’s easily absorbed in water, free of plant toxins and hypoallergenic.

Another source of RS is unmodified potato starch. This is a flavorless powder, yet some with autoimmune conditions have concerns about consuming nightshade plants due to a toxic alkaloid, called Solanaceae.

Cornstarch has also been used as a food supplement; however, it is less than ideal because many have concerns about both GMO exposures from corn products and corn as an allergen.

RS is a great example of the healing power of nature. It is a safe food constituent clinically shown to improve numerous health conditions.

P.S. Whenever you are ready, here is how I can help you now:

1. Schedule a Thyroid Second Opinion with me, Dr. C, Click Here for Details
2. Need a Personalized Supplement? Check out My Thyroid Specific Formulations
3. Download and use my Favorite Recipes Cookbook Here
4. Check out my podcast Medical Myths, Legends, and Fairytales Here

Dr. Alan Glen Christianson (Dr. C) is a Naturopathic Endocrinologist and the author of The NY Times bestselling Adrenal Reset Diet, The Metabolism Reset Diet and The Thyroid Reset Diet.

Dr. C’s gift for figuring out what really works has helped hundreds of thousands of people reverse thyroid disease, lose weight, diabetes, and regain energy. Learn more about the surprising story that started his quest.