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

DIY Healthy Baked Potatoes, Pasta, Corn and more!

I’m excited!

RS is short for Resistant Starch
It Resists digestion so it passes through you like a soluble fiber.

Without changing your diet you can

  • Reduce your carbs.
  • Reduce your calories.
  • Improve your biome with a healthier Colon.
  • Boost your Immune system.
  • Stimulate your energy.
  • Ramp up your metabolism
  • Increase energy from burning fat. Brown and white!
  • Dramatically improve your Insulin sensitivity in just weeks.
  • lower blood sugar levels

All while eating the exact same foods you do now!
Just by changing how you cook and prepare your starches.

RS (RS2) is destroyed when starchy foods such as green bananas OR rolled oats are heated. RS2 is thermally unstable.

RS (RS3) is formed when starchy foods, such as potatoes, corn, rice, peas and pasta, are cooked and then cooled.
The cooling turns some of the digestible starches into resistant starches (RS3) via a process called retrogradation. RS3 is thermally stable.

There are 4-5 defined types of resistant starch. The preparation method has a major effect on the ultimate amount of resistant starch in food.

RS passes through the digestive tract without being digested (ie no carbs or calories from it) yet still being fulfilling while acting as a soluble fiber.

One of the main ways resistant starch improves health, is that it feeds the friendly bacteria in the intestine and increases production of short-chain fatty acids like butyrate.  Butyrate is the preferred food of cells of the colon due to evolutionary adaptation. Also is passed on to the blood stream.
Read about the benefits of Butyrate fatty acids in this excellent article.

One study discovered that people who got just 5% of their daily carbs from RS—about 11 to 16 g of RS per day, or the amount in half of a roasted-and-cooled potato—increased their fat burn by more than 20%.

Here’s how to prep pasta, rice, potatoes, and grits to maximize the RS and slash calories & carbs 25-50%, without changing taste or texture.

1. Cook, Cool, Repeat:
Cook a starchy food as usual, but before you eat, let it cool a few minutes on the countertop or stick it in the fridge or freezer. Repeatedly cooling and heating starchy foods can create even more RS (RS3) , so embrace your leftovers.

2. Go Low and Slow:
Slow cooking methods like roasting increase RS more than fast ones like boiling do. (A roasted, cooled potato has 24 times the RS of a boiled, cooled potato.) Roast potatoes, cook grains over low heat, or opt for the slow cooker over the steamer basket or microwave.

3. Deep-Freeze:
Storing products like tortillas or bread in the freezer can more than double their RS content.

So Make that spaghetti in advance.
Refrigerate it in serving sizes. Bag & Tag.
Drop in boiling saltwater to serve.

Awesome overview from Prevention.com

Why your gut bacteria benefit from RS at AuthorityNutrition.com

NIH PubMed about RS re multiple heating/cooling cycles of starchy foods

NIM PubMed article on storage & processing a variety of starchy foods and RS creation & retention.  GEEK Level

Does reheating pasta negate the RS created by cooling?
NO! It enhances it further!

There is a complex relationship between RDS, SDS and RS in cooling heating cycles.  Dry vs wet cooking methods.  Oil interactions etc etc
I am attempting to create a simple & clear step by step guide.
Researching and analysing continues…

Welcome back, carbs. We missed you like crazy.