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The Invisible Diet Hero: How Resistant Starch Is Changing the Game

Resistant starch bypasses digestion in the small intestine and reaches the colon intact. There, it acts like dietary fiber, fermenting with “good” bacteria and avoiding absorption as glucose, unlike other carbs. In response, probiotics produce short-chain fatty acids (SCFAs), which help reduce cancer risk by suppressing harmful inflammation. Resistant starch also supports blood sugar regulation and improves insulin sensitivity. Additionally, this carbohydrate (found in whole grains, underripe bananas, and legumes) triggers a feeling of fullness earlier. The ideal intake is 15 grams per day for at least eight weeks. For example, 100 grams of bananas contain 2 to 4 grams of resistant starch.

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Katya Elmalek
Katya Elmalek, a nutritionist and preventive medicine physician with 13 years of experience, co-authored a book on healthy eating and won the Women Brand 2024 award. She co-owns the beauty brand Inlissa and runs a health blog focused on nutrition, anti-aging, and weight loss.

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