Most people do not associate starch with weight loss or even healthy foods, in most cases. We tend to think of comfort food like pizza, bread, bagels, and potatoes. None of which ends up on our “allowed” post-holiday diet foods! However, resistant starch is a whole other kind of starch and one that has been shown to aid in weight loss.
What is Resistant Starch?
Resistant starch is a type of starch that resists digestion in the small intestine. Rather, it ferments in the colon, acting as a prebiotic fiber. Unlike regular starch, which breaks down into glucose and spikes blood sugar, resistant starch feeds beneficial gut bacteria, thereby enhancing metabolism supporting weight management.
How does this work?
Bypasses Digestion – Resistant starch is not broken down by digestive enzymes in the small intestine.
Ferments in the Colon – Beneficial gut bacteria ferment it, producing short-chain fatty acids (SCFAs) like butyrate.
Supports Metabolism – SCFAs help regulate insulin sensitivity, inflammation, and appetite hormones (GLP-1, PYY, leptin).
Types of Resistant Starch
There are five types (RS1–RS5) found in different foods:
RS1 – Physically inaccessible starch found in :whole grains, seeds, and legumes.
RS2 – Naturally, resistant starch found in raw potatoes, green bananas, and high-amylose corn.
RS3 – Retrograded starch formed when foods like potatoes, rice, and pasta are cooked and then cooled.
RS4 – Chemically modified starch found in processed foods (not ideal).
RS5 – Starch bound to fats, found in foods like starch-lipid complexes in cooking oils.
Health Benefits of Resistant Starch
✔ Boosts GLP-1 & PYY – Enhances satiety, appetite control, and weight loss
✔ Improves Insulin Sensitivity – Helps regulate blood sugar and reduces diabetes risk
✔ Promotes Gut Health – Increases beneficial bacteria like Bifidobacteria and Akkermansia
✔ Reduces Inflammation – SCFAs like butyrate lower gut and systemic inflammation
✔ Enhances Fat Burning – Supports mitochondrial efficiency and metabolism
How Resistant Starch Boosts GLP-1 & Supports Weight Loss
GLP-1 (glucagon-like peptide-1) is a hormone, which is produced in our gut, that regulates blood sugar, appetite, and weight. Drugs like Wegovy, Ozempic, and Mounjaro mimic GLP-1 to promote weight loss, but you can naturally enhance GLP-1 production through diet—especially by using resistant starch. By supporting the gut microbiome through diet and lifestyle, we can nourish the beneficial bacteria in our gut, which will naturally enhance GLP-1 production, along with other hormones and compounds which control metabolism and healthy weight management.
Best Resistant Starch Sources for GLP-1 Stimulation
Green Bananas & Green Banana Flour – High in resistant starch, great for smoothies or baking
Cooked & Cooled Potatoes – Cooling after cooking increases resistant starch (can be reheated without losing benefits)
Cooked & Cooled Rice – Opt for white or brown rice that has been refrigerated overnight
Legumes (Lentils, Chickpeas, Black Beans) – Soaking and cooking increases resistant starch
Raw Oats & Overnight Oats – Soaking preserves resistant starch content
Tigernuts – A prebiotic-rich, nut-like tuber that feeds beneficial gut bacteria
Additional Strategies to Enhance GLP-1 Naturally
Protein-Rich Meals – Protein triggers GLP-1 release, especially whey protein, eggs, and lean meats
Fermented Foods – Kimchi, sauerkraut, and kefir support gut bacteria that influence GLP-1
Healthy Fats – Olive oil and avocados slow digestion, promoting sustained GLP-1 release
Soluble Fiber – Chia seeds, flaxseeds, and psyllium husk complement resistant starch for gut health
Lifestyle Factors That Boost GLP-1
Exercise (Especially Strength Training & HIIT) – Increases GLP-1 levels naturally
Circadian Fasting (12–16 Hours Overnight) – Helps regulate GLP-1 and metabolic function
Good Sleep (7–9 Hours) – Poor sleep disrupts GLP-1 and increases hunger hormones
Incorporating these foods and lifestyle strategies into your daily life not only promotes weight loss, but also overall health.
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