A recent small trial has found that resistant starch, a type of carbohydrate that takes longer to be digested, may help people lose weight and improve blood glucose control. Resistant starch is naturally found in foods such as beans, whole grains, raw oats, and green bananas. It can also form in common starchy foods like potatoes, pasta, and rice when they are cooled after cooking.
The trial involved 37 overweight participants who consumed a sachet of resistant starch mixed with water twice a day before meals for eight weeks. The results showed that on average, participants lost 2.8 kilograms while consuming resistant starch, compared to no weight loss with ordinary starch. Additionally, resistant starch led to less of a rise in blood sugar after meals.
The study also looked at the effects of resistant starch on gut bacteria. Stool samples revealed that certain bacterial species became more numerous in the participants' guts while consuming resistant starch. When these bacteria were transplanted into mice on a high-fat diet, they appeared to have a weight-reducing effect.
Rebecca McManamon, a spokesperson for the British Dietetic Association, noted that while the trial was small, the findings are plausible. However, individuals with irritable bowel syndrome may experience bloating and discomfort from consuming resistant starch due to the bacteria creating gas as they break it down.
Overall, the study suggests that resistant starch may have potential benefits for weight loss and blood glucose control, but further research is needed to confirm these findings and explore any potential side effects.