Resistant starch is a unique type of fiber with impressive
However, only a few foods contain high amounts of it (1).
Furthermore, the resistant starch in foods is often destroyed
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
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
are one of the most convenient ways to add resistant starch to
Letting your cooked oats cool for several hours or overnight
could increase the resistant starch even further.
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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
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
Doing this not only saves time but also increases the resistant
starch content when the rice is left to cool.
Bottom Line: Rice is a low-cost source of
resistant starch, especially when it is left to cool after
3. Some Other Grains
Several healthy grains
provide high amounts of resistant starch.
Bottom Line: Natural whole grains can be
excellent sources of dietary fiber and resistant starch,
along with various other nutrients.
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
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
It’s important not to heat the potato starch. Instead, prepare
the meal and then add the potato starch once the dish has
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
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
7. Green Bananas
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
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
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