Low-carb diets have been marketed as the ultimate solution for weight loss and better health. But what if the big snack and supplement industry has been misleading you? The truth is, the key to weight loss is consuming fewer calories than you burn—not eliminating an entire macronutrient group. In fact, carbs are one of the biggest nutrients for your brain. The brain relies on glucose, derived from carbohydrates, as its primary energy source to support cognitive functions and maintain mental clarity. Studies have shown that inadequate carbohydrate intake can impair cognitive performance, affecting memory and reaction time. (source)
Additionally, research indicates that consuming complex carbohydrates, which provide a steady release of glucose, is associated with improved cognitive performance and better memory function. Meanwhile simple carbs, like sugary snacks and white bread, can contribute to blood sugar spikes and metabolic issues and even dementia.
The bottom line is: not all carbs are created equal.
In fact, cutting carbs indiscriminately could mean missing out on a powerhouse nutrient: resistant starch. This little-known type of carbohydrate doesn’t just challenge the low-carb narrative—it obliterates it.
The Truth About Weight Loss and Carbs
When it comes to weight loss, the science is clear: you need to consume fewer calories than you burn. Studies repeatedly show that focusing solely on reducing carbohydrate intake is neither essential nor the most effective strategy for long-term weight management.
For instance, a meta-analysis published in The Lancet (2018) compared low-fat and low-carb diets across 48 randomized controlled trials. The results found no significant difference in weight loss between the two approaches when calorie intake was controlled (source). What matters most is creating a calorie deficit in a sustainable and balanced way.
It’s true that simple carbs, like sugary snacks or white bread, can contribute to blood sugar spikes, metabolic issues, and even cognitive decline. However demonizing all carbs can lead to missing out on health-promoting nutrients.
When it comes to weight loss, the science is clear: you need to consume fewer calories than you burn.
So What Are Complex Carbs?
Complex carbohydrates are nutrient-dense sources of energy that provide a variety of benefits for the body. Here are the key types and their unique functions:
Dietary Fiber:
Found in fruits, vegetables, whole grains, and legumes, dietary fiber supports digestive health and helps regulate cholesterol and blood sugar levels. Fiber comes in two forms:
-
Soluble fiber: Dissolves in water to form a gel-like substance, aiding in cholesterol and blood sugar management (e.g., oats, apples, and beans).
-
Insoluble fiber: Adds bulk to stool and promotes regularity (e.g., whole wheat, nuts, and carrots).
Resistant Starch:
This prebiotic powerhouse resists digestion in the small intestine and ferments in the colon, feeding beneficial gut bacteria. Foods like cooked and cooled rice, potatoes, green bananas, and legumes are excellent sources. We will dive deeper into defining resistant starches soon.
Slow-Digesting Starches:
Found in foods like barley and quinoa, these provide a steady release of glucose, preventing blood sugar spikes and crashes. They are ideal for sustained energy throughout the day.
Glycogen-Restoring Carbs:
For athletes or active individuals, glycogen-restoring carbs like whole grains and starchy vegetables replenish muscle energy stores after exercise, enhancing recovery and performance.
Complex carbs are far from the "bad" reputation many give to carbohydrates. Including them in your diet promotes long-term health and makes weight management more sustainable.
What is Resistant Starch?
Resistant starch is a type of dietary fiber that “resists” digestion in the small intestine. Instead of being absorbed like regular carbs, it travels to the large intestine, where it ferments and feeds beneficial gut bacteria. This unique property sets resistant starch apart and makes it a standout for health-conscious individuals.
Resistant starch is found naturally in foods like:
-
Cooked and cooled rice
-
Potatoes (especially after refrigeration)
-
Green bananas
-
Legumes like lentils and chickpeas
Mythbusting: Fermentation In the Gut Isn’t Inherently Bad
Some people worry that fermentation in the gut is harmful, particularly because it can produce gas and bloating in sensitive individuals. However, the fermentation of resistant starch provides numerous health benefits that far outweigh temporary discomfort:
-
Fermentation Produces Beneficial Compounds: The fermentation of resistant starch generates short-chain fatty acids (SCFAs), especially butyrate, which is essential for colon health. Butyrate reduces inflammation, strengthens the gut lining, and promotes overall gut integrity.
-
It Encourages a Healthy Microbiome: Resistant starch selectively feeds beneficial bacteria like Bifidobacteria and Lactobacillus, which crowd out harmful pathogens and maintain gut balance.
-
Reduced Toxin Load: SCFAs lower the pH in the colon, creating an environment that is less hospitable to harmful bacteria, which can produce gut-damaging toxins.
-
Improved Tolerance Over Time: Regular consumption of resistant starch can improve gut tolerance as the microbiome adapts, reducing the likelihood of bloating or gas.
To address any initial discomfort, start by incorporating resistant starch gradually into your diet. Pair it with other gut-supporting foods like probiotics to further enhance its benefits.
The Low-Carb Myth and Blood Sugar Benefits
Low-carb advocates often demonize all carbs, claiming they spike blood sugar and lead to energy crashes. But science tells a different story when it comes to resistant starch. A meta-analysis published in the journal Nutrition Research Reviews (2020) examined 14 clinical trials and found that resistant starch consumption significantly reduced postprandial (after-meal) blood glucose and insulin responses (source). By slowing the release of glucose into the bloodstream, resistant starch helps prevent the spikes and crashes that leave you feeling drained.
Another study in The American Journal of Clinical Nutrition (2015) demonstrated that individuals with insulin resistance experienced improved glycemic control after incorporating resistant starch into their diets for just four weeks (source). This suggests that resistant starch could be a valuable tool for people managing prediabetes or type 2 diabetes—a far cry from the low-carb fearmongering.
Going Low Carb Means Missing A Pre-biotic Powerhouse
Low-carb diets often neglect the importance of gut health. Resistant starch isn’t just good for your blood sugar—it’s also a prebiotic, meaning it feeds the good bacteria in your gut. A 2022 review in Nutrients highlighted how resistant starch fermentation produces short-chain fatty acids (SCFAs) like butyrate (source). Butyrate is a powerhouse compound that:
-
Reduces inflammation in the gut
-
Strengthens the intestinal lining
-
Supports overall digestive health
Studies also show that diets high in resistant starch can increase microbial diversity, which is crucial for a healthy gut microbiome. An imbalanced microbiome has been linked to conditions like obesity, inflammatory bowel disease, and even mental health disorders.
Why Resistant Starch Helps You Feel Full
Another low-carb myth is that cutting carbs is the only way to manage hunger. Resistant starch proves otherwise. By resisting digestion and fermenting slowly, it promotes satiety. A randomized controlled trial published in The Journal of Nutrition (2017) found that participants who consumed meals high in resistant starch reported greater fullness and reduced calorie intake later in the day (source).
How to Incorporate Resistant Starch Into Your Diet
The best part? Adding resistant starch to your diet is simple. Here are a few tips:
-
Cook and Cool Your Carbs: Refrigerate rice, potatoes, or pasta after cooking to boost their resistant starch content. Be sure to follow food safety guidelines for cooling, so your food doesn't stay in the danger zone for too long. Get your carbs down to 70F within 2 hours and below 41F within 4 hours. Cooling them quickly is essential.
-
Try Green Bananas: They’re less sweet but an excellent source of resistant starch.
-
Legumes: Add lentils, chickpeas, or black beans to salads or soups.
-
Explore Resistant Starch Powders: Some high-quality supplements, like green banana powder, can add an extra boost to your meals.
An easy way to add resistant starch to your diet is with KYUNU Protein Noodles. These noodles are packed with 34g of Protein and 10g of fiber, which are balanced by resistant starches like Mung Bean Starch and Sweet Potato Starch.
Who is Resistant Starch Not A Good Fit For?
While complex carbohydrates are generally beneficial, they may not be ideal for everyone. Here are a few examples of individuals who might need to moderate or adjust their intake:
-
People with Digestive Disorders:
-
Individuals with conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) may find certain types of complex carbs, particularly those high in fermentable fibers (FODMAPs), trigger symptoms like bloating and gas.
-
Resistant starch, while beneficial for most, can exacerbate symptoms in these populations due to increased fermentation in the gut.
-
Diabetics with Poor Blood Sugar Control:
-
While complex carbs with a low glycemic index can help stabilize blood sugar, some diabetics may still struggle to process them effectively and might require close monitoring of portion sizes.
-
Athletes During High-Intensity Events:
-
Although complex carbs are great for long-term energy, quick-digesting simple carbs are often more effective for immediate energy needs during intense physical activity.
-
People on Ketogenic Diets:
-
Those following very low-carb diets, like keto, need to restrict even complex carbs to stay in ketosis. However, this is a deliberate dietary choice rather than a medical necessity for most individuals.
PCOS and Resistant Starch
For people with PCOS (Polycystic Ovary Syndrome), resistant starches can generally be a beneficial addition to the diet, as they help with blood sugar regulation and reducing insulin resistance—key factors in managing PCOS symptoms. However, there are a few considerations:
-
Sensitivity to Carbs: Some individuals with PCOS may find that their blood sugar responds unpredictably to certain foods, even those high in resistant starch. Monitoring individual responses is key.
-
Digestive Discomfort: If gut health is already compromised, introducing resistant starch too quickly may lead to bloating or gas, making it essential to start with small amounts.
-
Low-FODMAP Diets: If the individual with PCOS is also following a low-FODMAP diet for IBS (a common comorbidity), they may need to avoid some sources of resistant starch like legumes or green bananas.
Consult your doctor before incorporating resistant starches to your diet.
The Takeaway: Low-Carb Diets Are Outdated
Low-carb diets have their moments, but they’re not the ultimate answer. Resistant starch shows us that not all carbs are created equal. Backed by science, it’s a nutrient that stabilizes blood sugar, boosts gut health, and keeps you feeling full—all without the energy crashes associated with refined carbs.
It’s time to move past the low-carb lie and embrace a more nuanced approach to nutrition. Resistant starch isn’t just a carb; it’s the carb that works for your body, not against it. Ready to ditch outdated diet myths? Follow along for more information on