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9 Foods That Are High in Resistant Starch

Bowl of Baked Potatoes

Resistant starch is a unique type of fiber with impressive
health benefits.

However, only a few foods contain high amounts of it (1).

Furthermore, the resistant starch in foods is often destroyed
during cooking.

What Is Resistant Starch and Why Is It Good for You?

Most of the
carbs
you consume, such as those in grains, pasta and
potatoes, are starches.

Some types of starch are resistant to digestion, hence the term
resistant
starch
.

Resistant starch functions similarly to soluble, fermentable
fiber, helping feed the friendly bacteria in your gut and
increasing the production of short-chain fatty acids like
butyrate (2, 3, 4).

Studies have shown that it can help with weight loss and
benefit heart health, as well as improve blood sugar control,
insulin sensitivity and digestive health (5, 6, 7, 8).

Interestingly, the way you prepare starch-containing foods
affects their starch content, as cooking or heating destroys
most resistant starches.

However, you can “recapture” the resistant starch content of
some foods by letting them cool after cooking.

Although there is no formal recommendation for the intake of
resistant starch, many of the studies showing health benefits
used 15-30 grams per day.

Below are 9 foods that contain high amounts of resistant
starch.

1. Oats

Oats
are one of the most convenient ways to add resistant starch to
your diet.

3.5 ounces (100 grams) of cooked oatmeal flakes may contain
around 3.6 grams of resistant starch. Oats are also high in
antioxidants
and are a whole grain (9).

Letting your cooked oats cool for several hours or overnight
could increase the resistant starch even further.



Bottom Line: Oats are a good source of
resistant starch, providing around 3.6 grams per 3.5 ounces
(100 grams) of cooked oatmeal flakes.

2. Cooked and Cooled Rice

Rice Dish with Peas and Cashews

Rice
is another low-cost and convenient way to add resistant starch
to your diet.

One popular preparation method is to cook large batches for the
entire week.

Doing this not only saves time but also increases the resistant
starch content when the rice is left to cool.

Brown
rice
may be preferable to white rice due to its higher
fiber content. Brown rice also provides more micronutrients,
including manganese and magnesium (10).

Bottom Line: Rice is a low-cost source of
resistant starch, especially when it is left to cool after
cooking.

3. Some Other Grains

Several healthy grains
provide high amounts of resistant starch.

Although grains are often mistakenly believed to be unhealthy,
natural whole grains can be a sensible addition to your diet
(11, 12).

Not only are they a great source of fiber,
they also contain important minerals and vitamins (13).

Bottom Line: Natural whole grains can be
excellent sources of dietary fiber and resistant starch,
along with various other nutrients.

4. Legumes

Beans
and legumes
provide large amounts of fiber and resistant starch.

Both should be soaked and fully heated to remove lectins and anti-nutrients (14).

Depending on the type of legume, they contain around 1-4 grams
of resistant starch per 3.5 ounces (100 grams) after they’ve
been cooked (9).

Bottom Line: Legumes or beans are excellent
sources of fiber and resistant starch. A serving may provide
around 1-4 grams of resistant starch.

5. Raw Potato Starch

Potato starch is a white powder that looks similar to regular
flour.

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It’s one of the most concentrated sources of resistant starch,
with around 72% of the starches in it being resistant (9).

For this reason, you only need 1–2 tablespoons per day. It’s
often used as a thickener or added to smoothies, overnight oats
or yogurts.

It’s important not to heat the potato starch. Instead, prepare
the meal and then add the potato starch once the dish has
cooled.

A lot of people use raw potato starch as a supplement in order
to boost the resistant starch content of their diet.

Bottom Line: Potato starch is the most
condensed form of resistant starch available. Try adding 1–2
tablespoons per day into yogurt or smoothies.

6. Cooked and Cooled Potatoes

Boiled Potatoes on a Plate

If prepared correctly and left to cool, potatoes
are a good source of resistant starch.

It’s best to cook them in bulk and allow them to cool for at
least a few hours. When fully cooled, cooked potatoes will
contain significant amounts of resistant starch.

In addition to being a good source of carbs and resistant
starch, potatoes contain nutrients such as potassium and
vitamin C (15).

Remember not to reheat the potatoes. Instead, eat them cold as
part of homemade potato salads or other similar meals.

Bottom Line: Cooking potatoes and then
allowing them to cool significantly increases their resistant
starch content.

7. Green Bananas

Three Green Bananas

Green
bananas
are another excellent source of resistant starch
and fiber (9, 18).

Additionally, both green and yellow bananas are a healthy form
of carbs and provide other nutrients such as vitamin B6 and
vitamin C (18).

As bananas ripen, the resistant start transforms into simple
sugars like fructose, glucose and sucrose.

Therefore, you should aim to buy green bananas and eat them
within a couple of days if you want to maximize your resistant
starch intake.

Bottom Line: Green bananas are high in
resistant starch, which gets replaced with simple sugars as
the banana ripens.

8. Hi-Maize Flour

Hi-maize flour is often referred to as Hi-maize fiber or
Hi-maize resistant starch.

Like potato starch, Hi-maize flour is a very condensed form of
resistant starch and can be easily added to yogurt or oatmeal.

Up to 50% of it is fiber, most of which is resistant starch.

Bottom Line: Hi-maize flour is a highly
concentrated source of resistant starch. Try adding a
tablespoon to your meal, such as yogurt.

9. Other Cooked and Cooled Starchy Carbs

Fusilli Pasta Salad

Cooking and cooling other starches will increase their
resistant starch content (19).

As with the sources discussed above, it’s best to heat them and
then allow them to cool overnight.

This can be applied to most of the sources discussed in this
article, such as rice and potatoes, as well as pasta.

One time-saving technique is to prepare a large batch of pasta,
rice or potatoes on the weekend, then cool them and eat them
with vegetables and proteins for complete meals during the
week.

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