= 抗性澱粉
Resistant Starches (RS) are dietary starches that resist enzymatic digestion in the small intestine and reach the colon largely intact.
In the colon they are fermented by the microbiota, producing short-chain fatty acids (SCFAs) 1.
Food Sources
- Legumes: Lentils, chickpeas, and beans — cook and cool in salads, stews, or grain bowls.
- Whole grains: Overnight oats, cooled barley or farro; sprouting and minimal processing helps preserve RS.
- Cooked-and-cooled tubers 2 and rice: Make potato salad, sushi rice, or chilled rice salads using previously cooked and cooled rice/potatoes/pasta to increase RS (Retrogradation 3).
- Green bananas or plantains 4: Use in smoothies (unripe) or as flours/starches when available.
Physiological Effects & Benefits
- Glycemic control: Because RS is not absorbed in the small intestine, it lowers the glycemic load of a meal and can improve postprandial glucose response.
- Satiety & weight: RS may increase feelings of fullness and modestly improve insulin sensitivity over time.
- Colonic health: Regular intake of fermentable fibers like RS supports a diverse microbiome and may reduce risk factors associated with colorectal disease 5.