In the 1980s a new type of naturally occurring dietary fibre was discovered and named resistant starch, as it “resists” digestion in the small intestine and makes its way to the large bowel. Good bacteria in the large bowel ferment the resistant starch and in the process enhance protection against bowel cancer.
Over the last twenty odd years, research into resistant starch has uncovered some compelling dietary benefits to the point where Dr David Topping, research scientist with CSIRO, states that, “Resistant starch is turning out to be as important, and possibly more important, than fibre for the health of the human bowel.”
The main problem is that Australians eating a typical Western diet are not getting anywhere near the levels of this smart carb, that has been shown to give such positive bowel benefits. So let’s take a closer look at how much you need and how you can boost your intake.
Resistant starch recommendations
It’s estimated that a typical western diet will provide around 3-6 grams of resistant starch a day, however CSIRO recommend that intakes should be more like four times this much at 20 grams a day.
What foods are naturally high in resistant starch?
Under-ripe bananas, cold, cooked potato, pasta and rice and legumes such as baked beans are all naturally sources of resistant starch.
To boost your intake:
Lunch on Minestrone soup
Dine on pasta and potato salads
Takeaway sushi and California rolls
Where else can you get it?
The richest source of resistant starch is a natural Australian ingredient called Hi-Maize. It comes from a special breed of corn and is known as the invisible fibre as you can’t detect it in foods and drinks. In fact, it doesn’t alter the taste, colour or texture of food so you can use it in everyday cooking. You can buy Hi-Maize at health food shops and also find it added to many smart carb foods.
To boost your intake:
Choose a breakfast cereal and bread with the Hi-Maize logo on pack
Look for other foods with added Hi-Maize like pasta and dairy desserts
Substitute ½ the flour in certain recipes with Hi-Maize
Check out www.hi-maize.com for recipe ideas
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