The majority of carbohydrates you intake primarily come from starches. Certain varieties of these starches are not easily digested, leading to the classification known as resistant starch. This category encompasses foods like oats, rice, green bananas (kela), beans, and various legumes (dal). Interestingly, only a limited number of foods are rich in resistant starch. Moreover, the levels of resistant starch in foods can be significantly influenced by the methods of cooking and subsequent cooling.

What Makes Resistant Starch Beneficial for Your Health?

Resistant starch operates in a way akin to soluble, fermentable fiber, playing a vital role in nourishing the beneficial bacteria residing in your gut. This interaction boosts the synthesis of short-chain fatty acids, including butyrate, which are essential for optimal health. Short-chain fatty acids are crucial for maintaining gastrointestinal well-being. Research suggests that these fatty acids may aid in the prevention and treatment of colon cancer, highlighting their significance.

Numerous studies indicate that resistant starch can contribute to weight management and support cardiovascular health. Furthermore, it aids in regulating blood sugar levels, enhancing insulin sensitivity, and promoting digestive wellness. Interestingly, the method of preparing starch-rich foods significantly impacts their resistant starch levels, as cooking or heating can reduce the quantity of these beneficial starches. On a positive note, you can boost the resistant starch content in certain foods by allowing them to cool post-cooking. You need not consume your leftovers cold; the process of reheating typically does not detract from the resistant starch levels in most foods and can, in some instances, even enhance them.

Here are nine foods that are rich in resistant starch, making them excellent additions to your diet.

1. Oats

Oats are an incredibly versatile and convenient option for incorporating resistant starch into your daily meals. They are a rich whole grain that not only provides essential nutrients but is also packed with antioxidants. In fact, a serving size of cooked oatmeal flakes weighing 100 grams typically offers approximately 3.6 grams of resistant starch. Interestingly, letting your cooked oats cool for several hours, or even overnight, can significantly enhance the resistant starch content, making it even more beneficial for your gut health. Oats are truly a powerhouse food, contributing around 3.6 grams of resistant starch per 100 grams of cooked oatmeal flakes, making them a fantastic addition to your diet.

2. Cooked and Cooled Rice

Rice serves as an economical and practical option to incorporate resistant starch into your meals. One effective method is to prepare substantial quantities at once, allowing you to have ready-to-eat rice throughout the week. This approach not only conserves time but also enhances the resistant starch levels, especially when the rice is allowed to cool after cooking. Opting for brown rice (chawal) may be more beneficial than white rice due to its elevated fiber content, which aids digestion. Additionally, brown rice is richer in essential micronutrients like phosphorus and magnesium, promoting overall health.

In summary, rice is an excellent source of resistant starch, particularly when it is cooled after cooking, making it a smart addition to your diet.

3. Exploring Other Grains

A variety of nutritious grains, including sorghum and barley (??), are known for their high content of resistant starch, which can be beneficial for digestive health. Many individuals often hold the misconception that grains are unhealthy; however, incorporating natural whole grains into your meals can be a wise choice for a balanced diet. These grains not only serve as an excellent source of dietary fiber but are also rich in essential vitamins and minerals, particularly vitamin B6 and selenium. Furthermore, natural whole grains offer a treasure trove of dietary fiber, resistant starch, and a multitude of other vital nutrients that support overall well-being.

4. Beans and Legumes

Beans and legumes are rich in fiber and resistant starch, making them an essential part of a healthy diet. To maximize their benefits, it’s crucial to soak them thoroughly and cook them properly to eliminate lectins and other antinutrients that may hinder digestion.

When cooked, beans and legumes typically deliver approximately 1–5 grams of resistant starch per 100 grams (3.5 ounces). Some notable examples of these nutritious options include:

• pinto beans (rajma)
• black beans (kali dal)
• soybeans (soja bean)
• garden peas (matar)

Among these, fava beans (broad beans) stand out as an exceptional source of resistant starch. When prepared by deep-frying or roasting, they can yield an impressive 7.72–12.7 grams of resistant starch per 100-gram serving. Overall, beans and legumes are remarkable contributors to dietary fiber and resistant starch, with most varieties offering about 1–5 grams of resistant starch per serving.

5. Raw Potato Starch

Potato starch is a fine, white powder resembling traditional flour, commonly used in various cuisines across the globe. This ingredient stands out as one of the most potent sources of resistant starch, comprising nearly 80% resistant starch content. Due to its high concentration, a daily intake of just 1 to 2 tablespoons is sufficient.

Raw potato starch is frequently utilized as a thickening agent and can be seamlessly incorporated into a variety of dishes such as:

• nutritious smoothies
• wholesome overnight oats
• creamy yogurt

It is crucial to avoid heating potato starch; instead, prepare your meal first and then introduce the starch after allowing the dish to cool. Many individuals turn to raw potato starch as a dietary supplement to enhance their intake of resistant starch. This superfood offers the most concentrated form of resistant starch available, making it a valuable addition to your daily routine. Consider incorporating 1 to 2 tablespoons into your yogurt or smoothies for a nutritious boost.

6. Cooked and Chilled Potatoes

When prepared properly and allowed to cool, potatoes serve as an excellent source of resistant starch. To maximize this nutritional benefit, it's advisable to cook a larger batch and let them cool for a minimum of several hours. Once completely cooled, these cooked potatoes will harbor notable levels of resistant starch. Beyond their role as a carbohydrate source, potatoes are rich in essential nutrients such as potassium and vitamin C. The process of cooking followed by cooling significantly enhances the resistant starch content, making them a smart addition to your diet.

7. Green Bananas

Green bananas serve as a remarkable source of resistant starch. These unripe fruits, along with their yellow counterparts, not only provide a healthy carbohydrate option but are also packed with essential nutrients, including vitamin B6, vitamin C, and dietary fiber. As bananas undergo the ripening process, the resistant starch gradually converts into simpler sugars, which include:

• fructose
• glucose
• sucrose

To maximize your intake of resistant starch, it is advisable to purchase green bananas and consume them within a few days. Remember, the higher resistant starch content in green bananas decreases as they ripen and transition to simpler sugars.

8. Hi-maize Resistant Starch

Hi-maize resistant starch, often known as hi-maize fiber or hi-maize flour, is derived from corn (makki in Hindi). This ingredient serves as an excellent source of dietary fiber. Similar to potato starch, hi-maize resistant starch presents a highly concentrated form of resistant starch. It can effortlessly be incorporated into various foods, making it an ideal addition to items like yogurt or oatmeal. Typically, commercially available varieties of hi-maize resistant starch contain approximately 40-60% resistant starch, while the remainder consists mainly of digestible starch, enhancing its nutritional profile. Being a concentrated source of resistant starch derived from corn, consider adding a tablespoon of hi-maize resistant starch to your meals or snacks, such as yogurt, to boost their fiber content.

9. Other Cooked and Cooled Starchy Carbohydrates

When starchy foods are cooked and subsequently cooled, their content of resistant starch significantly increases, enhancing their nutritional value. This technique, similar to what has been discussed previously, is most effective when these foods are heated and then allowed to cool overnight. This method can be applied to a variety of starchy sources, including rice (chawal), potatoes (aloo), pasta, sweet potatoes (shakarkandi), and corn tortillas (makki di roti). By utilizing this strategy, you not only boost the resistant starch in these foods but also create versatile meal options.

A practical tip for saving time in the kitchen is to prepare a sizable batch of pasta, rice, or potatoes during the weekend. After cooking, allow them to cool and store. This makes it easy to combine these starchy bases with fresh vegetables and proteins throughout the week, ensuring you have balanced meals ready to go. Ultimately, utilizing the cooking and cooling method for starchy foods like pasta, sweet potatoes, and corn tortillas will enhance their resistant starch content, contributing positively to digestion and overall health.

The Bottom Line

Resistant starch is a distinct type of starch renowned for its remarkable health benefits. Currently, there are no official guidelines regarding the recommended intake of resistant starch. Research indicates that participants generally consumed between 10 to 60 grams daily. Notably, health advantages began to manifest with a minimum intake of 20 grams per day, while a maximum of 45 grams per day is regarded as safe. In terms of consumption, many individuals in the United States average around 5 grams daily, whereas some Europeans may only reach 3 to 6 grams. In Australia, daily intakes typically range from 3 to 9 grams. Conversely, in China, the average daily intake is approximately 15 grams. Interestingly, a small study found that certain rural South Africans may consume as much as 38 grams of resistant starch each day. To boost your intake of resistant starch, consider including foods rich in this nutrient in your meals or try cooking starchy foods and allowing them to cool before consumption.