Resistant starch: types, production and effects on health
What it found
Resistant starch is not digested in the small intestine and reaches the colon, where gut bacteria ferment it.
Studies in people link it to improvements in blood sugar, blood fats, inflammation and gut bacteria.
What they found
Studies in people
Blood sugar and insulin
Among meta-analyses in people, most found that resistant starch reduced fasting blood sugar, fasting insulin and HbA1c. One found improved insulin sensitivity.
Blood fats and inflammation
Several meta-analyses in people found lower LDL cholesterol, total cholesterol and triglycerides after resistant starch. Some found lower TNF-alpha and IL-6, which are markers of inflammation.
Gut bacteria changes
Human studies found that resistant starch increased Bifidobacterium and Ruminococcus and decreased Firmicutes. Some studies found more Eubacterium rectale, which helps make butyrate.
Doses used in studies
One study said 15 to 60 g per day improved blood sugar, insulin sensitivity and fullness in healthy adults. People with type 2 diabetes may need higher amounts.
Kidney disease and appetite
One meta-analysis found that RS2 reduced blood urea nitrogen and serum creatinine in kidney disease patients. Another found that resistant starch reduced appetite.
Other findings
How it is made
Resistant starch can be made from potatoes, sweet potato, cassava, cereals and legumes, and by physical, chemical or enzyme methods. Higher amylose in the raw material generally gives more resistant starch.
What the authors conclude
“RS can provide health improvements in many patients with chronic diseases, including diabetes and obesity, and even has potential benefits for kidney disease and colorectal cancer.”
Also in their conclusions
- They believe resistant starch should be included in nutrition labels so consumers can make more informed choices.
- They say that eating reasonable doses of resistant starch as part of the daily diet can provide health benefits.
- They call for more research on the dosage, type, targeted users and interactions with other foods.
How it was done
The authors wanted to summarise the classification, synthesis and effects of resistant starch, because demand for it is rising but production is still limited.
They reviewed published research on resistant starch, including meta-analyses of human trials and studies of gut bacteria, to describe its types, how it is made, and its effects on health.
What it can’t tell you
- The meta-analyses combine studies with different populations, doses and types of resistant starch, so results vary.
- Many findings come from short-term studies, so long-term effects are not known.
- The studies cannot show whether resistant starch prevents disease, only links to changes in markers like blood sugar and cholesterol.
Who paid
- Authors work at
- Anhui No. 2 Provincial People's Hospital, China; Shandong Provincial Hospital Affiliated to Shandong First Medical University, China; Anhui No.2 Provincial People's Hospital, China
The paper
- Title
- Synthesis and Functions of Resistant Starch
- Type
- ReviewThe authors read earlier studies and describe what they found. It isn’t a new study.
- Evidence
- Studies in people
- Summarised from
- Full text
- Cite
- Wang Z, Wang S, Xu Q, et al (2023). Synthesis and Functions of Resistant Starch. Advances in nutrition (Bethesda, Md.). doi:10.1016/j.advnut.2023.06.001Free full textPubMed 37276960DOI
Summary written 26 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error