Resistant Starch: the Buzz, the Science & Clinical Practice Strategies to up the Intake
Hope Warshaw, MMSc, RD, CDE, BC-ADM
Hope defined resistant starch as a third type of dietary fiber with benefits of both soluble and insoluble and some unique benefits. There are four types of resistant starch. Americans eat enough carbohydrates, but they are falling short of the recommendations for fiber. There is a need to add functional fiber to foods to help people reach the dietary recommendations for fiber.
Hi-maize resistant starch is made from high amylose corn. It is resistant starch 2 (RS2); it is used in research and is easy to incorporate into foods. It has a unique digestive profile: 40% is digested in the small intestine and 60% is digested in the large intestine (fermentable). Studies have shown that RS2 can increase insulin sensitivity and have positive effects of satiety.
Hope gave some tips for increasing resistant starch at home: sprinkle flax and/or sesame seeds on dry cereals and salad, eat more legumes, choose corn instead of flour tortillas, eat more bananas (under ripe), use whole grain breads and cereals, and substitute Hi-maize for 10-25% of flour in baked good recipes (muffins, quick or yeast breads, cookies, pancakes, waffles).
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Special thanks to Amy Stalp for presentation summary
