Resistant Starch Foods

Discover the Benefits and Best Sources of Resistant Starch Foods for a Healthy Diet


Incorporating resistant starch foods into our diet can have a significant positive impact on our overall health and well-being.

I have always included resistant starch foods in my diet. It not only aids in weight management but also supports my gut health and overall well-being. By incorporating resistant starch into my meals, I can curb my cravings and avoid unnecessary snacking throughout the day.

Let's first take a look at…

What is resistant starch?

As the name suggests, resistant starch is a carbohydrate that resists digestion in our bodies. Unlike other starches that are broken down into simple sugars during digestion, resistant starch remains intact as it passes through the small intestine and reaches the large intestine.

Now, you might be wondering why this resistance to digestion is a good thing. Well, it turns out that resistant starch has some unique properties that can benefit our health.

What are the benefits of resistant starch?

Promotes healthy digestion

Resistant starch acts as a prebiotic, nourishing the beneficial bacteria in our gut. This helps improve overall digestive health and regularity.

Supports weight management

Resistant starch has a lower calorie content compared to regular starch, making it a great option for those looking to manage their weight. It also helps increase feelings of fullness, reducing the likelihood of overeating.

Enhances insulin sensitivity

Consuming resistant starch can improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing it.

Boosts nutrient absorption

Resistant starch helps increase the absorption of certain nutrients, such as calcium and magnesium, in the body. This ensures that we get the maximum benefit from the foods we consume.

Supports heart health

Resistant starch has been linked to lower cholesterol levels and reduced risk of heart disease. It helps decrease the absorption of dietary cholesterol and promotes the production of short-chain fatty acids, which have a positive impact on heart health.

Aids in weight loss

Resistant starch has been shown to increase fat burning and reduce fat storage in the body. This can be particularly helpful for individuals trying to shed excess weight.

Improves insulin sensitivity

Resistant starch helps improve the body's response to insulin, which is essential for regulating blood sugar levels. This can be beneficial for individuals with insulin resistance or diabetes.

Enhances satiety

Consuming resistant starch can increase feelings of fullness and reduce hunger, making it easier to control calorie intake and avoid overeating.

Supports gut health

Resistant starch acts as a prebiotic, nourishing the beneficial bacteria in our gut. This helps maintain a healthy balance of gut flora and supports overall gut health.

Resistant starch foods

Here are some examples of resistant starch foods or how to prepare foods to become resistant starch. It's important to note that the amount of resistant starch can vary depending on the food's preparation and processing methods.

Legumes

Foods like lentils, chickpeas, black beans, and kidney beans are excellent sources of resistant starch. They can be added to soups, stews, salads, or even made into delicious spreads like hummus.

I try to eat legumes most days. I'll have some mixed beans in a colourful salad or lentils in a rice salad. 

Unripe bananas

Green or unripe bananas contain higher amounts of resistant starch compared to ripe ones. They can be sliced and added to smoothies, used in baking, or enjoyed as a healthy snack.

Now, I know what you're thinking: who eats unripe green bananas?

Eating an unripe green banana can be a unique experience, as the taste and texture differ significantly from a ripe, yellow banana. While some may find the flavour too starchy or bitter, others enjoy the tangy and slightly sour notes that an unripe banana offers. 

Look, I prefer to eat my bananas when they're ripe and yellow, but if I want to add more resistant starch to my diet, I simply add an unripe green banana to a smoothie. It's an easy way to have the banana without being overwhelmed by its taste. When blended into a smoothie, the unripe banana adds a creamy texture. 

Whole grains

Certain whole grains like oats, barley, and brown rice contain resistant starch. Opting for whole-grain versions of bread, pasta, and cereals can increase your intake of resistant starch.

Sometimes, I'll have overnight oats, where I'll prepare them in a bowl soaked in almond milk and put them in the fridge overnight, ready to eat the next day. I will also prepare a batch of brown rice, which will be cooled down, placed in the fridge, and ready to be used in a rice salad the next day. 

Cooked and cooled potatoes

When potatoes are cooked and then cooled, their starch structure changes, increasing the resistant starch content. This means that cold potato salads or chilled roasted potatoes can be a good source of resistant starch.

I like to bake my potatoes, cool them, and refrigerate them overnight. The next day, I'll use them in salads.

Seeds and nuts

Foods like chia seeds, flaxseeds, and almonds contain resistant starch. These can be sprinkled over yogurt, added to smoothies, or used as toppings for salads.

Cooked and cooled pasta

Similar to potatoes, when pasta is cooked and then cooled, it becomes a source of resistant starch. Cold pasta salads can be a tasty way to incorporate resistant starch into your meals. A lot of people, especially us Italians, prefer our pasta warm. I must admit that I do love a cold pesto pasta salad.

Whole grain bread

Opting for bread made from whole grains, such as whole wheat, rye, or sourdough, can provide a good amount of resistant starch. Look for bread with visible grains and seeds for added nutritional benefits.

I love sourdough bread! I indulge in its deliciousness on a daily basis. There is simply nothing that can compare (other than coffee) the aroma that fills the air of a freshly baked sourdough loaf. 

And oh, the texture! The delicious, perfectly crispy crust and the irresistibly soft and chewy interior are a match made in bread heaven.

Remember that cooking, cooling, and reheating certain starchy foods can increase their resistant starch content. So, if you're looking to incorporate more resistant starch into your diet, consider experimenting with these foods and cooking methods.


My Rice, Lentils and Potato Salad

This salad is my go-to dish for loading up on resistant starch. This salad is very satiating. If you want extra protein, add boiled eggs, grilled chicken, or smoked salmon.

1 cup cooked brown rice cooled overnight.

½ cup Beluga lentils or legumes of your choice.

1 - 1½ cups of baked potatoes cooled overnight.

1½ cups of mixed veggies (cucumber, carrots, capsicum (peppers), kale, cabbage, parsley, spinach, beetroot and shallots) chopped finely.

Hemp seeds, pine nuts and black nigella seeds are sprinkled in the salad mix.  

Salad dressing or your choice (optional).


Rice, lentils and potato salad



Resistant starch and weight loss

Resistant starch can support weight loss in several ways:

Increased satiety

Resistant starch is not fully digested in the small intestine, which means it takes longer to break down and provides a feeling of fullness. This can help reduce overall calorie intake by preventing overeating and snacking between meals.

Improved insulin sensitivity

Resistant starch has been shown to improve insulin sensitivity, which is important for regulating blood sugar levels. When insulin sensitivity is improved, the body is better able to utilise glucose for energy instead of storing it as fat.

Enhanced fat burning

Resistant starch can increase the production of short-chain fatty acids in the gut, which have been linked to increased fat burning and reduced fat storage. This can potentially lead to a higher metabolic rate and greater calorie expenditure.

Reduced calorie absorption

Since resistant starch is not fully digested, it passes through the small intestine and reaches the large intestine intact. This means that the body absorbs fewer calories from resistant starch, resulting in a lower overall calorie intake.

Favourable changes in gut bacteria

Resistant starch acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. These bacteria produce compounds that can help regulate appetite, improve digestion, and support overall metabolic health.

It's important to note that while resistant starch can be beneficial for weight loss, it should be part of a balanced diet and healthy lifestyle. Incorporating resistant starch foods into a well-rounded eating plan, along with regular physical activity, is key to achieving and maintaining a healthy weight.