Are you a carb phobe? Do you ever skimp on the potatoes at dinner only to graze through a block of dark chocolate for dessert, or eat a few date-filled bliss balls between meals? If so, there’s a good chance you’re not eating enough carbs, specifically starch.
When patients increase their intake of nutrient-dense starch (such as sweet potato, white potato, rice and beans), they often experience a number of health improvements, not to mention satiety.
Here’s the thing, you should be eating protein, fat and starch at lunch and dinner. So a bowl of salad or a smoothie that lacks starch, isn’t a complete meal. There’s a key macronutirent missing.
Fat, protein and starch are all needed to support gut health, promote healthy ovulation, balance hormones support moods, aid sleep, promote thyroid function and support healthy insulin levels.
Resistant Starch (RS)
Resistant starch is just that; it resists digestion in the stomach & small intestines and is broken down in the large intestines. The bacteria that’s living in your gut feeds on resistant starch. When your gut bugs digest resistant starch they create short-chain fatty acids (SCFA), including butyrate, which is the preferred fuel source for the cells that line your intestines.
Benefits of SCFA (including butyrate):
Heals the gut wall
Protective against bowel cancer
Lower cholesterol levels
Support insulin levels
When you increase your resistant starch you tend to increase your short chain fatty acids.
Best Sources of RS:
The Best sources of resistant starch include under ripe bananas, potatoes (cooked and cooled), oats, beans, lentils, rice, quinoa and corn.
How much RS should I eat?
We’re advised to consume 25-30 grams of fibre per day, however most Australian’s consume 20-25 grams of fibre a day. When you increase your fibre & resistant starch please ensure your increase of water (to avoid constipation). I find most patients thrive when they are aiming for at least 20 grams of resistant starch per day
Want more of this information? Are you after a personalised diet that takes into account your health goals, health history, lifestyle and current concerns? Come and join us for the September round of The Gut Club, a 4-week program to completely ‘RESET’ your digestion, change your gut microbiome and support every single body system. The program includes the most comprehensive Microbiome Test (stool analysis) + 2 X Naturopathy and Nutrition Consultations in person or online + 4-week Video Series + Workbook + Private Facebook Group. Read more about it and register your ticket here
Olivia McFadyen, based in Lane Cove on Sydney's North Shore, is a Naturopath, Nutritional Therapist, Herbalist and Homoeopath and doTERRA Wellness Advocate (aka essential oil lover). Olivia is your girl-next-door Naturopath; there's no calorie counting, deprivation or fad, just practical nutritional recommendations, which includes 7-day meal templates, meal ideas, recipes and shopping lists, and easy-to-apply lifestyle recommendations. She services her patients by offering in-clinic and online consultations and corporate workshops. Olivia also loves collaborating with fellow health enthusiasts; she offers essential oil workshops, that take place in the clinic in Lane Cove , or in the comfort of your own home, with your loved ones. She looks forward to connecting with you