Advisory

Polysaccharides

Polysaccharides are complex carbohydrates composed of long chains of monosaccharides. They are critical components of the diet, providing the body with energy and supporting digestive health. Among the most well-known polysaccharides is starch, a primary source of energy found in foods such as potatoes, rice, and grains, and fiber, which is essential for healthy digestion.

Polysaccharides are also important for maintaining stable blood sugar levels. They help slow down the rate at which the body absorbs sugar, which can prevent sudden spikes in blood sugar levels. Additionally, some polysaccharides, such as fiber, may help reduce the risk of developing certain chronic conditions, including heart disease and type 2 diabetes.

Good day,
I would like to inquire about resistant starches, specifically the type that forms after cooking and then cooling rice/potatoes. If I wanted to increase the intake of these polysaccharides to boost my prebiotic intake, would it be advisable to let the potatoes and rice cool before consumption and then reheat them? If I don't want to eat the side dish cold...
Thank you for your response.

This type of resistant starch is not formed during cooking; it is already present in the food. Its structure becomes digestible by the human digestive tract when heated, but after cooling, it structurally changes back to an indigestible form, which acts as a prebiotic for gut microorganisms. If you want to use this form of retrograded starch as a prebiotic, it is necessary to consume the food either raw or after it has been cooked and then cooled down to be eaten cold.

Hello,
I would like to ask, if I am fasting and therefore not consuming any polysaccharides or fiber, do the intestinal bacteria suffer as a result? I am uncertain about this and I would not want to starve the gut biome to death.
Thank you.

Intestinal microorganisms feed on mucin (mucus produced by the intestinal lining) during fasting, but they also tend to consume each other. During longer fasts, you can never entirely avoid the risk of a certain decimation of the gut microbiota. However, this does not necessarily mean it is entirely detrimental, as every ecosystem is challenged by events within the natural order of nature, which ultimately lead to the formation of a new environment (from an evolutionary perspective, with the potential for new diversity and greater stability).

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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