Which foods give you the most Resistant Starch bang for your buck?

Sadly, there’s no universal guide that says how much RS is in whole foods and never will be as levels vary from plant to plant and with processing and varied cooking & cooling times.

But there are a handful of studies to give us approximate amounts.

  • Green bananas Peel a single raw small fruit for 38 g.  (RS2)
  • Potatoes Roast one medium spud and then let it cool for 33 g. (RS3)
  • Rolled oats ½ cup uncooked IN muesli or sprinkle over yogurt for 8.5 g. (RS2)
  • White beans Puree 1 cup for a tasty dip and you’ll get 10.5 g.
  • White rice Just ⅔ cup of the cooked stuff gives you about 5 g.
    Cooling can raise that to 50%!
  • Pasta Let 1 cup cooked pasta cool and add it to a salad for 5 g. (RS3)
  • Lentils Only ½ cup cooked yields about 5 g.
  • Frozen peas Steam or microwave ½ cup, let them cool, and toss in a salad for 5 g. (RS3)
  • Cashews Chomp on 1 oz of raw  (18 nuts) for 3.5 g. (RS2)
  • Storage of cereal products at 4°C  from 12 to 24 h significantly increased RS.

9 Foods That Are High in Resistant Starch
I don’t agree with all their preparation suggestions as they don’t address the difference between RS2 & RS3 very well.

More to come as I find them

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