Here is an article about resistant
starch as a prebiotic.
If the potential of using resistant
starch as a prebiotic for blood sugar and weight control is appealing to you, be aware that it needs to be added slowly to your diet until your body becomes used to it.
Not exact matches
I didn't dismiss resistant
starch, but I did downplay its importance, characterizing it
as «just another type of
prebiotic» — important but not necessary so long
as you were eating other fermentable fibers.
LAB with improved functionality of colonic strains has been achieved in presence of
prebiotics such
as non-digestible components viz., glucan, arabinoxylan, oligosachharides, resistant
starch in cereals; and glucose, fructose, hemicelluloses and dietary fibersin fruits and vegetables.
They are also a slow burning resistant
starch that acts
as a
prebiotic and feeds the good bacteria in your system.
Chris talks about resistant
starch and
prebiotics and how these play a role in gut health and are just
as important
as probiotics for a healthy gut.
Bob's Red Mill potato
starch is raw and unmodified, exactly how you need it
as a
prebiotic.
Some of the fibers that are great for feeding our bacteria colony are: inulin, fructo oligosaccharides, galacto oligosaccharides, lactulose, (a synthetic sugar), resistant
starches, beta glucans, and mannan oligosaccharides, which are not accepted by the entire scientific world
as prebiotics.
Take potato
starch with the fermented foods
as prebiotic.
Persorption may be increased in cases of leaky gut, but what's ironic (if you take the view that persorption is evil) is that the butyrate produced
as a result of consuming resistant
starch and other
prebiotics lowers intestinal permeability.
Currently, only the following nutrients are accepted
as prebiotics: fructooligosaccharides (FOS), galactooligosaccharides, inulin, lactulose and resistant
starches.
Fermented foods, on the other hand, have trillions of beneficial bacteria
as well
as the needed
prebiotics (food that feeds that probiotics) like fiber, carbs, and resistant
starch (which is actually a fiber).
We've talked about resistant
starch as one potential
prebiotic that you could use to do this, and potato
starch is the version that's most often used, and then there are things like Prebiogen, which I also sell in my store, which is a blend of non-
starch polysaccharides, and I actually recommend that people use both because they stimulate the growth of different kinds of bacteria in the gut.
In the first part of the series of posts on
prebiotics I made it clear that even though only some types of carbohydrates such
as inulin, oligofructose and resistant
starch are officially labeled
as prebiotics, a lot of fermentable substrates found in vegetables, fruits and other whole foods actually work
as prebiotics since they stimulate -LSB-...]
They are really small tubers, hailing from Africa — and a fantastic source of
prebiotic fiber known
as resistant
starch.
In order to maintain a healthy, well balanced microbial ecosystem, and
as diverse
as possible, you need to eat all types of
prebiotics, from FOS and resistant
starch to beta - glucans and pectin.
The latest discoveries point at resistant
starch and short chain FOS
as the
prebiotics with the most stimulation on bacteria that produce butyrate.
Resistant
starches are still new
as prebiotic, hence you won't find any supplements based on them.
Do not cook raw potato
starch,
as this converts the
prebiotic fiber to available carbohydrate.
Black beans are also rich in
prebiotic fiber, but they don't contain
as much resistant
starch.
This paper argues that the
prebiotic definition in 2010 (inulin, FOS, tGOS, and lactualose) should be explanded to include inulin, FOS, tGOS, human milk, oligosaccharides, and candidate
prebiotics such
as resistant
starch, pectin, arabinoxylan, whole grains, other dietary fibers, and noncarbs that exert action through modulation of the microbiome:
A specific type of
prebiotic known
as resistant
starch is showing much promise far and beyond gut health benefits.
Apparently there are many patents being drawn up to use this principle to mass - produce
prebiotic / probiotic combinations of foods, but it can easily be done at home simply by combining an RS source such
as potato
starch with kefir or yogurt — have you ever heard of this or care to comment?
Prebiotics are generally classified into three different types: non-
starch polysaccharides (such
as inulin and fructooligosaccharide), soluble fiber (including psyllium husk and acacia fibers), and resistant
starch (RS).
I suspected
as much, though getting 30g of inulin from onions or garlic might require eating, um, «antisocial» quantities of them even if one likes them, while very frequent artichokes and asparagus would get expensive and tiresome, so the convenience of RS and especially potato
starch in order to ensure sufficient
prebiotic is a big selling point to me.
In addition to providing a form of usable energy, these «cellular
starches» (
as opposed to flour - based
starches which are acellular) may play an important gut - rehabilitating role
as microbiota accessible carbohydrates or
prebiotics.
Resistant
starches may act
as prebiotics: they may stimulate the growth of beneficial Bifidobacteria in the colon [1,9].