Does resistant starch type 2 increase daily energy expenditure?

Resistant starch type 2 is a kind of fiber that resists digestion in the small intestine and reaches the colon, where it may be fermented by gut bacteria. Some have suggested this process could boost metabolism, leading the body to burn more calories. But based on the evidence we’ve reviewed, that doesn’t appear to be the case. The data points we examined consistently show no meaningful change in total daily energy expenditure after consuming this type of starch.

It’s important to note that energy expenditure includes everything from basic bodily functions to physical activity — and the evidence we’ve seen doesn’t point to resistant starch type 2 shifting that total. We don’t know if this applies to all populations, doses, or long-term use, since our current analysis is limited to one assertion with no opposing data.

What this means for you: if you’re eating resistant starch type 2 — like green bananas, cooked and cooled potatoes, or certain legumes — don’t expect it to significantly increase the number of calories you burn each day. It may still benefit gut health or blood sugar control, but boosting metabolism isn’t something the evidence we’ve reviewed supports.