What is starch and how does it function

Starch is a carbohydrate present in plants, supplying energy and fiber when converted to glucose for the body’s fuel. It is commonly consumed through wheat, rice, potatoes, and other staple foods grown worldwide. Apart from fiber and sugar, starch is a key type of carbohydrate.

They maintain our blood sugar levels by removing or adding glucose to the blood stream as needed. If not used directly, the body converts glucose to glycogen, a polysaccharide like starch, which is stored in the liver and the muscles as a readily available source of energy

Have you heard about resistant starch?

Resistant starch (RS) is gaining recognition for its numerous health benefits, particularly its positive impact on gut health. Unlike regular starch, resistant starch is not digested in the small intestine. Instead, it travels to the large intestine, where it acts as a prebiotic, feeding beneficial gut bacteria.
Unlike other types of carbohydrates, your digestive system can’t break down resistant starches into energy. Instead, healthy gut bacteria in your intestines feed on them.

 It “resists” digestion in the small intestine and reaches the colon intact. Here, it is fermented by gut bacteria, producing short-chain fatty acids (SCFAs) like butyrate, which play a crucial role in maintaining gut health.

Learn more about butyrate

Butyrate is the main source of energy for colonocytes, the cells which make up the lining of the gut.

Unlike many other cells in the body that rely on glucose for energy, the cells in the lining of the gut, known as colonocytes, primarily utilize butyrate. Without butyrate, these cells would struggle to function properly. Butyrate serves as the main fuel for colonocytes, which in turn contribute to creating an oxygen-free environment that promotes the growth of beneficial gut bacteria. This symbiotic relationship helps regulate inflammation, maintain gut cell health, and support the well-being of gut microbes.

The colon or large intestine is a storage container for the waste you produce. Higher butyrate levels have been shown to increase levels of glutathione, an antioxidant produced in the body’s cells which neutralises free radicals in the gut. This is good because free radicals are linked to inflammation and many diseases.

Butyrate stops some of the pro-inflammatory substances in your body from working. The anti-inflammatory effect of butyrate reduces oxidative stress and controls the damage caused by free radicals. A diet high in fiber is particularly beneficial for butyrate production because it feeds your butyrate-producing bacteria. More butyrate means less inflammation.

Diets which are high in fat and low in carbohydrates can disrupt butyrate production. Your gut bacteria feed on fiber, not animal protein. So, the best way to optimize your butyrate production is through a high-fiber diet.

Foods rich in RS & butyrate

• Green banana and green banana flour
• Sweet potato and its flour
• Mushrooms
• Onion
• garlic
• Barley
• Millets

Help your gut microbes with resistant starchy foods

Resistant starch is a powerful ally for gut health, offering numerous benefits from promoting beneficial gut bacteria to reducing the risk of colon cancer. By incorporating resistant starch-rich foods into your diet, particularly through traditional Indian foods, you can support your digestive health and overall well-being. Remember to start slowly to allow your digestive system to adjust, and enjoy the diverse and delicious ways to include resistant starch in your meals.

Examples :

• Green banana flour chapatis and dosas
• Millet salad
• Mushroom millet pulav
• Barley water
• Sweet potato salad or chaat

When it comes to health and eating truly healthy, non-fussy foods, one should be ready to experiment and try different things. In my search for RS-rich foods, after trying a few brands, I ultimately settled on Banamin, the market leader in green banana flour. What’s amazing is that they have simplified healthy eating to such a level that one can make a variety of recipes without compromising on taste and diversity. Options include paratha flour, dosa flour, falafel mix, idly mix, protein mix and so many other varieties.

By making one small change in your diet you can turn around your gut health which will ultimately benefit your overall well being. This could be a game changer for diabetes management, weight loss, IBS, and tackling inflammation in the body.

Use Coupon code: NIDHI15

As a gift to you, Banamin is graciously offering a flat 15% discount on all its variants exclusively for my readers and clients. Just click on the link below, use the coupon code and enjoy the goodness of your comfort food, just with lot more nutrition and