They feed the good bacteria, do not affect blood sugar or insulin, provide us with a lot of fiber and help digestion, metabolism, and are anti-inflammatory: what am I talking about? Foods that contain resistant starch, or resistant starch in English, also called “super starch” (super starch). These are foods whose starch percentage is fibrous and has very interesting prebotic properties : intestinal bacteria convert it into short-chain fatty acids, which support a good metabolism and nourish only the healthy intestinal flora, the one typical of thin people. Furthermore, foods with resistant starch significantly reduce the glycemic impact of the meal, and improve insulin sensitivity.

But what are foods with resistant starch? Well, there are several varieties of resistant starch.
Foods with resistant starch RS1: Found in whole grains, legumes and seeds or nuts.
Foods with resistant starch RS2: for me the best. They are found in green plantains, in unripe bananas, in raw sweet potatoes (the only ones that can also be eaten raw), in potato starch. When cooked, these foods must be cooled and then reheated to benefit from the RS2.
Foods with resistant starch RS3:it is a starch subjected to retrogradation, that is, it is a starch that is obtained by partially converting the normal starch through a different cooking of these foods: potatoes, cereals (therefore also rice, pasta, bread), and legumes. We can do this easily by cooking rice or cereals in water with a spoonful of coconut oil, then letting them cool in the fridge and reheating them. Chilling potatoes and legumes after cooking. Freezing, defrosting and reheating the bread.
Foods with resistant starch RS4: it is the most technological form, derived from laboratory modified corn starch. It is used for new generation food and sports supplements that would improve metabolism and athletic performance.

Foods with resistant starch: contraindications
Extreme caution in people suffering from intestinal dysbiosis and excessive intestinal fermentation. For them I recommend trying RS3 to reduce the glycemic load of meals and then try every now and then to cook products with starch or green plantain, and then freeze and defrost them, such as cakes, pancakes, various doughs.