Macro partitioning
Consuming 5.4% of total dietary carbohydrate as resistant starch (RS) significantly increases postprandial lipid oxidation compared to a 0% RS meal, whereas higher doses (10.7%) do not provide this benefit.
If you want to use resistant starch to boost fat burning, aim for a moderate amount—roughly 5% of your total carbs in a meal. Adding more than that (e.g., 10%+) may not provide extra fat-burning benefits and could lead to digestive issues or excretion of the starch. Ensure your meal is balanced in fat and fiber, as RS alone may not significantly impact your blood sugar or insulin in a mixed meal.
addition of 5.4% RS to the diet significantly increased fat oxidation... postprandial oxidation of [1-14C]-triolein was 23% greater with the 5.4% RS meal than the 0% meal (p = 0.0062)... Unexpectedly, this effect was lost if the dose was increased to 10.7% RS.
Why this rating
Randomized controlled trial with robust metabolic measurements (indirect calorimetry and tracer) in healthy adults, though small sample size (n=12).
Source
Resistant starch consumption promotes lipid oxidation
Janine Higgins et al. · Nutrition & Metabolism · 2004
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