Resistant starch: A hidden gem for PCOS nutrition?

Are you feeling lost in what to eat for Polycystic ovary syndrome (PCOS) and confused about diet trends that may be doing more than good? Instead, keeping it simple and exploring the benefits of some of your everyday foods can be an easier way to start feeling more energised, and improve your overall well-being.

That's where resistant starch comes in. From improving blood glucose (sugar) control to reducing inflammation, resistant starch could be the game-changer you've been looking for in your battle against PCOS symptoms such as weight gain, fatigue, and inflammation. 

What is Resistant Starch?

Hiding in everyday foods, resistant starch, a type of dietary fibre, has gathered significant attention for its variety of health benefits. Unlike regular starch, resistant starch resists digestion in the small intestine and reaches the large intestine intact. Here, it can be fermented by gut bacteria, offering numerous health advantages, including for the management of PCOS, and improving gut microflora balance.

What is PCOS and how can Resistant Starch help?

Polycystic Ovary Syndrome (PCOS) is a common endocrine disorder affecting around 1 in 10 women and others assigned female at birth. PCOS can present with a wide range of symptoms from enlarged or polycystic ovaries, irregular periods, and fertility issues, to elevated androgen levels and insulin resistance. PCOS symptoms are often mistaken for Functional Hypothalamic Amenorrhea. Insulin resistance can lead to a range of metabolic challenges affecting many people diagnosed with PCOS and those with other health conditions.

Evidence suggests that resistant starch could be an effective nutritional tool used to reduce symptoms of PCOS, as part of a wider management plan. This is due to its varied effects on glucose control and inflammation.

Improving Glucose Control

Our blood glucose levels are controlled by a hormone called insulin, which is made in our pancreas. When cells are responding normally to insulin, glucose is absorbed from the bloodstream for energy, particularly after eating or drinking. However, when cells become resistant to insulin, glucose is stored instead as lipids (fat) in adipose tissue, leaving you feeling fatigued and hungry after meals. Over time, this can lead to weight gain, difficulty losing weight, and an increased risk of type 2 diabetes.

Studies show that resistant starch can improve insulin sensitivity, reducing the amount of glucose in the blood. Improvement in blood glucose control eases the burden on the pancreas and lowers type 2 diabetes risk. 

The type of carbohydrate food eaten will also influence blood glucose levels. This is called the ‘glycaemic index’ (GI) and is used to demonstrate how quickly a food product might raise your blood glucose when eaten by itself. Foods high in resistant starch naturally have a low GI value which means they produce smaller blood glucose spikes than foods with a high GI value. Low GI foods prolong digestion due to their slow breakdown and may help with feeling fuller for longer.

Anti-inflammatory effects 

Another potential benefit of resistance starch for those with PCOS is the anti-inflammatory properties of butyrate, a chemical produced naturally through the fermentation of resistant starch by gut microbes. Studies have shown Butyrate can help alleviate the chronic low-grade inflammation often associated with PCOS, and can therefore alleviate the impact of this inflammation on follicular development in the ovaries which are vulnerable to oxidative damage.

How can I include more resistant starch in my meals? 

Tip: Many of the carbohydrate foods you may already cook with, contain resistant starch but when they are cooked, cooled, and then reheated, the resistant starch content can be increased. Below are some easy recipe ideas for increasing resistant starch content of your meals.

• Potatoes: save some leftover roast potatoes and make a Spanish omelette or boil some potatoes to make a cold potato salad. 

• Kumara (sweet potato): baked and cooled kumara makes a great addition to many salads, curries, or soups, or it can be spread with hummus or peanut butter for a savoury snack. 

• Cooked, cooled, then reheated rice: Ensure rice is cooled down within 30 mins, then place in the fridge until reheating to prevent the growth of food pathogens such as Bacillus cereus. Reheat rice thoroughly in the microwave until piping hot. 

• Cooked and cooled buckwheat: This gluten-free grain makes the perfect base for salads, or can be made into a nourishing crunchy granola. 

• Legumes such as lentils, cannellini beans, and peas. Can be added to just about anything for a boost of resistant starch and plant protein. 

• Oats, a staple breakfast food in many households, this versatile wholegrain can be added to a range of dishes such as these fruit and veg-packed muffins. 

Resistant starch is a versatile and powerful component of a nutritious diet, offering an additional tool for the nutritional management of PCOS. Incorporating foods rich in resistant starch can improve blood glucose and decrease inflammation alongside a balanced diet that includes a variety of fruits and vegetables, lean protein, and healthy fats to support your nutritional needs.