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resistant starch

By: Dr. Linda Khoshaba

Can resistant starch help with weight loss?

What is it?

Starch is a carbohydrate that we get in our diets from foods such as grains, legumes, and vegetables. Starches contain many vitamins and minerals and are a critical part of a healthy diet. Most kinds of starches provide glucose to the cells of your body. This can be helpful to create energy in the body. Resistant starch is a carbohydrate that does not get digested by your body and therefore does not provide any glucose to your cells. This type of starch has been shown to have many health benefits. One benefit is that it does not raise blood glucose levels, which is a great advantage for people that have insulin resistance and/or diabetes. It has also been shown to reduce appetite and increase satiety. Since these benefits have been demonstrated, it has been gaining a lot of popularity in the trending diets.

The 4 Types of Resistant Starch

Type 1: found in the cell wall of seeds and grains

Type 2: consists of raw starches pre cooking ex. green banana, legumes, potatoes

Type 3: consists of starch that comes post cooking ex. sweet potatoes, rice, yams

Type 4: chemically produced and added to foods.

Natural foods that contain resistant starch

Boiled potatoes and refrigerated for more than 4 hours, cannellini beans, navy beans, great northern beans, and unripe bananas are good sources of resistant starch.  Other kinds include sweet potatoes, yams, and rice.

Can it help with weight loss?

Sure it can. In a study of 16 obese and insulin resistant adults, resistant starch was used as a treatment to determine if glucose that was being consumed was directed toward the muscles instead of fat stores. Just after 8 weeks into the study, resistant starch was shown to decrease blood glucose levels, improve insulin resistance, and increased the ability of muscles to use glucose by 65%. Keep in mind that these results were seen with only adding in resistant starch and did not include any other diet or exercise suggestions!

Top 5 Health benefits of Resistant Starch

  1.     Helps regulate your blood glucose levels
  2.     Helps you maintain satiety
  3.     Helps promote amazing bowel movements
  4.     Helps your body get rid of toxins that can have the potential to trigger disease
  5.     Helps you absorb your nutrients better




(c) 2015- Integrative Health Care, PC

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Dr. Linda Khoshaba received her Doctorate from Southwest College of Naturopathic Medicine.  Her main areas of focus include women’s health, pediatric medicine, diabetes management, and prolotherapy.  She completed her Master’s Degree in Health Promotion and Public Health where she focused mainly on patient self management of Type 2 Diabetes Mellitus.  She attended the University of Western Ontario, Canada where she was awarded an Honors Degree in Health Sciences.

Dr. Khoshaba can be reached at and 480-657-0003.

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