A specific type of carbohydrate is gaining attention for its potential health benefits, including cancer prevention and weight management. Resistant starches are being highlighted for their positive impact on health, with studies suggesting they may help with managing type 2 diabetes and reducing cancer risk.
Resistant starches are a type of carbohydrate that cannot be fully digested by the body and instead pass through to the colon, where they support beneficial bacteria. While not commonly discussed in health education, understanding resistant starches and their benefits can be valuable for overall well-being.
Experts in nutrition and oncology shed light on the importance of resistant starches, emphasizing their role in promoting gut health and potentially reducing the risk of certain diseases. By incorporating resistant starches from sources like whole grains, beans, seeds, and slightly ripe bananas, individuals can add a healthful element to their diet.
While resistant starches are not a miracle solution, they offer functional benefits similar to fiber, which is known for its positive effects on digestion and overall health. Including resistant starches in your diet can be a simple way to enhance your nutritional intake and support your well-being.
According to the Mayo Clinic, maintaining good digestive health can have various health benefits, such as reducing the risk of heart disease and diabetes, and aiding in weight management. Resistant starch, as noted by Cording, offers similar advantages. It provides fewer digestible calories, acts as a prebiotic by nourishing beneficial gut bacteria, and leads to the production of short-chain fatty acids when consumed by gut bacteria, as explained by Lupu. These fatty acids, particularly butyrate, nourish colon cells and protect them. Resistant starch may assist in weight management by promoting a feeling of fullness after meals and potentially preventing overeating, according to Cording. Additionally, a 2020 study in the International Journal of Molecular Sciences confirmed that resistant starches support weight loss and regulate metabolism.
Beyond weight management, resistant starches possess other health benefits that have recently been discovered and are of interest to nutritionists and doctors. For instance, they can help in managing blood sugar levels, potentially aiding in diabetes treatment, according to Lupu. Research published in Nature Metabolism in 2024 showed that resistant starch is linked to improved insulin sensitivity, while a 2023 scientific review in Frontiers in Nutrition found that it can enhance blood sugar control. Moreover, a 2024 review in the Journal of Diabetes Investigation revealed that resistant starches assist the body in efficiently utilizing blood sugar, thereby lowering glucose levels after meals, especially beneficial for individuals with type 2 diabetes.
Furthermore, studies have indicated that resistant starches may play a role in cancer prevention. Not only do they promote a diverse gut microbiome for enhanced gut health and reduced risk of colon cancer, but a study published in Cancer Prevention Research in 2022 found that taking resistant starch supplements for four years lowered cancer risk by over 60% in individuals with Lynch Syndrome. Even after discontinuing the supplements, protective effects against cancer were observed for at least a decade. The potential mechanisms behind this anti-cancer effect include improving the gut environment, reducing inflammation, supporting immune surveillance, and enhancing genomic stability, as stated by Dr. Wael Harb, a board-certified hematologist and medical oncologist.
While further research is necessary, these findings suggest that modulating the gut microbiome through resistant starch intake could impact the risk of various cancers over time.
“According to Tiago Biachi, MD, PhD, a medical oncologist specializing in Lynch syndrome at Moffitt Cancer Center, the risk of colon cancer is not the only concern. Research on the health benefits of resistant starch is still ongoing but shows promising results. Therefore, having a bit of leftover pasta for dinner may not be a bad option. Check out Jennifer Garner’s favorite retinol eye cream and new sneakers to help achieve your cross-training goals.”
