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