Fibersmart Resistant Starch
Also known as: Fibersmart Resistant Starch, RS, Type 1 Resistant Starch, Type 2 Resistant Starch, Type 3 Resistant Starch, Type 4 Resistant Starch, Type 5 Resistant Starch, Resistant Starch
Overview
Resistant starch (RS) is a non-digestible carbohydrate that resists digestion in the small intestine and is fermented by gut microbiota in the colon. Its classification includes five types based on their source and structure: Type 1 from whole plant cells, Type 2 from raw starchy foods like bananas and potatoes, Type 3 from retrograded cooked foods, Type 4 being chemically modified, and Type 5 forms complexes with lipids. Natural sources include legumes, raw potatoes, and green bananas. Widely used in dietary supplements, RS is linked to benefits such as improved glycemic control, enhanced gut health, and increased production of short-chain fatty acids (SCFAs), which confer various health advantages. Research on RS is extensive, supported by systematic reviews and meta-analyses, highlighting its role in promoting metabolic health.
Benefits
Resistant starch provides several evidence-based benefits, including significant reductions in fasting and postprandial blood glucose levels—Type 2 RS reduces fasting glucose by approximately -0.39 mmol/L and improves insulin sensitivity (effect size of -0.33). It also contributes to better gastrointestinal health by increasing fecal weight and butyrate levels, while enhancing SCFA production. Multiple studies indicate increased SCFA concentrations post-supplementation, particularly benefiting those with type 2 diabetes by lowering glucose and insulin responses. The clinical significance of these findings is reinforced by moderate to significant effect sizes across various studies, indicating that particular populations can experience profound health improvements.
How it works
Resistant starch is untouchable by digestive enzymes in the small intestine, subsequently reaching the colon where it undergoes fermentation by gut microbiota. This fermentation process generates beneficial short-chain fatty acids, notably butyrate, which enhance gut health and systemic metabolic functions. SCFAs improve insulin sensitivity and help reduce inflammation while also interacting with gut epithelial cells through G protein-coupled receptors. This interaction facilitates the modulation of gut motility and secretion, impacting overall digestive health.
Side effects
Resistant starch is typically well-tolerated, although some individuals may experience mild gastrointestinal symptoms such as bloating and gas, occurring in over 5% of users, especially during initial adaptation. Uncommon gastrointestinal discomfort might occur in 1-5% of users, while rare side effects are reported in less than 1% of cases. No significant drug interactions have been identified, although RS may interfere with the absorption of some medications due to its fibrous nature. Special populations, such as those with severe gastrointestinal disorders, pregnant, or breastfeeding women, are advised to consult healthcare providers before beginning supplementation with resistant starch.
Dosage
The minimum effective dosage for resistant starch ranges from 10 to 20 grams per day. The optimal dosage for significant benefits, particularly concerning glycemic control, is typically between 20 and 40 grams per day. Higher dosages (>40 grams) may increase the likelihood of gastrointestinal side effects. It is recommended to consume resistant starch during meals to effectively manage postprandial glucose levels. Factors affecting absorption include the type of resistant starch consumed and individual gut microbiota composition. Currently, no maximum established safe dosage exists, but caution is advised at higher intake levels.
FAQs
Is resistant starch safe?
Yes, resistant starch is generally safe and well-tolerated, though some may experience mild gastrointestinal symptoms during initial adaptation.
When should I take resistant starch?
It can be taken at any time, but it is advisable to consume it with meals to better manage blood glucose levels.
What benefits can I expect?
Consistent supplementation of resistant starch can lead to improved glycemic control, enhanced insulin sensitivity, and better gut health over time.
Is resistant starch a quick fix for weight loss?
No, it should not be viewed as a quick fix; its benefits require consistent intake over an extended period.
