I’ve been on the very long journey battling my insulin resistance (which is extremely common to have alongside Hashimoto’s), and I’ve discovered a nutrition hack!
Drumroll…..
Resistant starch!
What is it and what does it do?
Resistant starch is a unique type of starch that resists digestion in the small intestine.
It’s been gaining some attention because of its potential to help with blood sugar control!
Here’s how it works:
1. Reduced Glycemic Response:
Resistant starch differs from regular starches as it bypasses digestion in the small intestine and undergoes fermentation in the large intestine. This fermentation process produces short-chain fatty acids, which are absorbed into the bloodstream and used as an energy source. Consequently, the rise in blood sugar after consuming resistant starch is typically smaller compared to other carbohydrates.
2. Improved Insulin Sensitivity:
Regular consumption of resistant starch has been associated with improved insulin sensitivity. Insulin is a hormone that helps regulate blood sugar levels. By enhancing insulin sensitivity, resistant starch may improve the body's ability to respond to insulin, thereby helping maintain stable blood sugar levels.
3. Increased Satiety:
Feelings of fullness and appetite control are crucial for managing blood sugar levels. Resistant starch has been shown to increase satiety and reduce appetite. By promoting a sense of fullness, resistant starch can help prevent overeating and regulate blood sugar spikes that may occur after a meal.
4. Enhanced Gut Health:
Resistant starch acts as a prebiotic, nourishing beneficial gut bacteria. The fermentation of resistant starch produces short-chain fatty acids, such as butyrate, which play a vital role in maintaining a healthy gut environment. These fatty acids nourish the cells lining the colon, improve intestinal barrier function, and reduce inflammation. A healthy gut can positively influence blood sugar control and overall metabolic health.
Conclusion:
Incorporating resistant starch into your diet may have several benefits for blood sugar control. Its reduced glycemic response, improved insulin sensitivity, increased satiety, and enhanced gut health benefits make this nutrition hack a must try!
Source:
Zhang L, Li HT, Shen L, Fang QC, Qian LL, Jia WP. Effect of Dietary Resistant Starch on Prevention and Treatment of Obesity-related Diseases and Its Possible Mechanisms. Biomed Environ Sci. 2015 Apr;28(4):291-7. doi: 10.3967/bes2015.040. PMID: 25966755.
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