Amylose is a compound that is found in many foods that you most likely eat on a daily basis. And while it plays a very beneficial role in digestive health, it can also cause negative side effects in certain individuals.
What is Amylose?
Amylose is the name given to a very specific polysaccharide compound. If you’re unfamiliar, polysaccharides are basically collections of carbohydrate molecules that get strung together. Starch consists of two of these strands: amylopectin and amylose.
Amylopectin makes up roughly 70 to 80 percent of the starch compound. Amylose accounts for maybe 20 to 30 percent. Yet, despite being just a small percentage of the overall starch, amylose plays a key role.
The most important thing to know about amylose is that it’s a resistant starch. This basically means it’s an insoluble fiber, which can’t be digested. So instead of being digested, amylose is fermented in the gut by healthy bacteria.
The shape and composition of amylose – long and straight – makes it harder to gelatinize, which is also an important part of the digestive process taking place in the stomach and intestines. There are ultimately four types of amylose chains, and each has its own unique characteristics.
- RS1: The gut is physically unable to break down RS1 amylose. This type is often found in grains, seeds, and legumes.
- RS2: Includes indigestible starch when raw, but becomes digestible when cooked. Examples include unripe potatoes, plantains, and bananas.
- RS3: Known as “retrograde RS,” this category refers to starches after being cooked. RS1 and RS2 starches can enter into RS2 after cooking and cooling.
- RS4: Known as a “synthetic” variety. These starches don’t absorb in the same way as the amylose that you find in organic, whole foods.
While, again, not all amylose is created equal, you’ll commonly find it in foods like corn, rice, quinoa, potatoes, beans, lentils, oats, arrowroot powder, and green bananas.
The Good of Amylose
Amylose promises a number of distinct health benefits when integrated into a balanced diet. This includes:
- Acts as a prebiotic. Amylose basically functions as a prebiotic. And as you may know, prebiotics contribute to good gut microflora. This, in turn, affects almost all of your internal body systems.
- Enhances immunity. Good gut bacteria are linked to stronger immune responses. And according to this study, resistant starch is linked to better intestinal bacteria and a stronger immune system.
- Heals leaky gut. If you’re suffering from leaky gut syndrome, amylose is part of a proactive healing diet for your gut.
That’s just a small sample of some of the benefits. Doctors also point to benefits like reducing weight gain, decreasing the risk of heart disease, lowering the risk of tooth decay, lowering the risk of colon cancer, alleviating diabetes symptoms, etc.
The Bad of Amylose
Amylose can provide plenty of benefits to the human body. In fact, most people do really well with amylose. However, it’s not for everyone. Doctors and nutritionists are starting to catch on to the fact that amylose can actually make certain people with underlying health conditions feel worse.
For example, if you’ve been diagnosed with Chronic Inflammatory Response Syndrome (CIRS), then a no-amylose diet might be part of your path to healing. Consuming foods that are high in amylose will lead to a number of unwanted symptoms, including brain fog, fatigue, and digestive problems. Instead, you’ll need to go on a no-amylose diet.
Amylose triggers quick and sudden spikes in blood sugar levels. By avoiding amylose foods, you limit these spikes, lower inflammation, and feel better. Thankfully, there are plenty of foods that you can eat. (Generally speaking, any vegetables that grow above ground can be eaten, as well as all fruits except for bananas.) Really, the goal is simply to eliminate the foods highlighted above (corn, rice, quinoa, etc.).
Putting it All Together
Most people do just fine with amylose in their diet. In fact, it can provide a number of healthy benefits, like promoting a stronger digestive tract and boosting immunity. But if you’re someone who feels yucky after eating these foods, then it might be worth considering what a no-amylose diet can do for you.
At the very least, reducing your consumption of these foods will help stabilize your blood sugar levels and make you feel more balanced.
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