The 5 types of Resistant Starch
Nuances of Carbohydrate Metabolism
What is Starch?
Starches are polysaccharides (long chains of sugar molecules) arranged into two main structures — amylopectin and amylose. Most starches in the human diet (wheat, rice, oats etc.) are about 70% amylopectin and 30% amylose and are digested at varying rates, with differing rates of blood glucose increase and insulin release, with all its weight loss implications.
Rapidly digested starches are quickly absorbed by the intestines and causes a large increase in blood glucose and insulin. This effect can be measured by the glycemic index (GI). The hormone insulin tells our body to store energy, in the form of glucose or body fat, which is bad if you have too much stored glucose (type 2 diabetes) or too much stored body fat (obesity.
Starches can be classified as
1. Rapidly Digestible Starch (RDS) — releases glucose within 20 minutes of enzymatic hydrolysis (breaking down into glucose) — Bad
2. Slowly Digestible Starch (SDS) — releases glucose within 20–120 minutes — Better
3. Resistant Starch (RS) — cannot be digested — Best
Previously, we believed the length of the glucose chain mostly determined how quickly blood glucose rose. Longer…
