Resistant Starch
Definition
A type of starch that resists digestion in the small intestine and passes to the large intestine intact, where it functions like soluble fiber and is fermented by gut bacteria into beneficial short-chain fatty acids. Resistant starch reduces postmeal glucose spikes by 20 to 30% compared to digestible starch and improves insulin sensitivity over time. Sources include cooked-and-cooled potatoes, green bananas, and legumes — CGM users frequently discover that reheated rice or pasta produces a smaller glucose spike than freshly cooked versions due to retrograded resistant starch formation.
Why “Resistant Starch” Matters for Glucose Monitoring
Understanding resistant starch is essential for anyone using or evaluating a continuous glucose monitor. This concept directly affects how CGM devices are designed, how glucose data is interpreted, and how clinical decisions about blood sugar management are made.
This term applies broadly across all continuous glucose monitors and is foundational knowledge for interpreting CGM data, whether you are managing diabetes or using a sensor for metabolic wellness.
Related Terms
A 0-to-100 scale that ranks carbohydrate-containing foods by how quickly they raise blood glucose compared to pure glucose (GI = 100).
Total carbohydrates minus fiber and sugar alcohols, representing the carbohydrate content that directly impacts blood glucose levels.
Blood glucose levels measured after eating, typically peaking 60 to 90 minutes after a meal and returning to baseline within 2 to 3 hours in healthy individuals.