Resistant starch doesn’t sound like something I would want in my food —that’s what I thought the first time I heard about it. Is this something artificial that the food industry added to our processed food?
As it turns out, it occurs naturally in food and it is a good thing!
Resistant starch can naturally occur in food such as raw oats or can be created through “processing.” Processing in this context doesn’t mean a complex industrial process, but simply cooking AND cooling a food, such as rice or potatoes.
Typically, starches, aka carbohydrates, are broken down into glucose and can increase blood sugar levels. Resistant starches on the other hand are a type of fiber. They are not water soluble passing through the small intestines undigested into the large intestines where they ferment and feed the good bacteria in the gut microbiome, acting as prebiotic.
Good for you!
Resistant starch, like fiber, helps control blood sugar, helps with weight management as it provides an increased feeling of fullness, decreases cholesterol, and supports a healthy colon.
As a little bonus, resistant starch has fewer calories than other starch: 2 calories per gram of resistant starch compared to 4 calories per gram of carb.
Foods and preparation for maximum benefits.
Resistant starch is essentially a carbohydrate that is found in plant-based foods. The amount of resistant starch depends on the food and how it is prepared. The following are especially high in resistant starch:
- Rolled oats, uncooked: Have you ever tried overnight oats that aren’t cooked, just mixed with milk or water and other tasty ingredients and left in the fridge? I was surprised how tasty they were. I actually prefer them over cooked oats now, unless I want something warm for breakfast
- Potatoes, cooled: potatoes need to be cooled after cooking for the starch to become resistant. Think leftover potatoes – It is ok to reheat them without losing the resistant starch. Who wants to eat cold mashed potatoes?
- Legumes: Beans and lentils, specifically butter, lima and black beans.
- Bread: As I mentioned in a previous post, eat more bread! Rye bread and sourdough bread are highest in resistant starch compared to other types of bread.
Want to learn more about resistant starch? Check out the following links: