What Is Resistant Starch and Why Is It Good for You?

Most of the carbs you consume, such as those in grains, pasta and potatoes, are starches.

Some types of starch are resistant to digestion, hence the term resistant starch.

Resistant starch functions similarly to soluble, fermentable fiber, helping feed the friendly bacteria in your gut and increasing the production of short-chain fatty acids like butyrate (2, 3, 4).

Studies have shown that it can help with weight loss and benefit heart health, as well as improve blood sugar control, insulin sensitivity and digestive health (5, 6, 7, 8).

Interestingly, the way you prepare starch-containing foods affects their starch content, as cooking or heating destroys most resistant starches.

However, you can “recapture” the resistant starch content of some foods by letting them cool after cooking.

Although there is no formal recommendation for the intake of resistant starch, many of the studies showing health benefits used 15-30 grams per day.

Below are 9 foods that contain high amounts of resistant starch.


6 Replies

  • Cooked potato - no resistant starch. Heating above 135 F all advantages of resistant starch are nearly gone. Buy Bob's Red Mill Potato starch and put in water and heat. It will turn into a nice hair GEL and is a fast acting carb.

    Even cooking rice and refrigerating for 12+ hrs and eating right out from the fridge doesn't get back all the RS3 and hardly makes a difference of 5% to digestible carbs

    Many of us have played with Potato starch for few months and gave it up finally. It does have marginal impact on FBS and sleep for some. It is good for people going on Keto Diet. We do get good amount of fiber from nuts, beans and vegetables that fall in the 100 grams carbs a day regimen that we follow.

  • Potato starch has marginal impact on FBS and sleep, positively or negatively?

  • Try it as you may find my claims bizarre!

    There's a long thread on RS and diabetes on the other forum.

  • majordifferences.com/2013/0...


    Amylose is insoluble in water while Amylopectin are soluble in water.

    Body and internal system hardly absorbs Amylose as compared to Amylopectin which is readily dissolved in water and then absorbed.

    The structure or linkage of Amylose is linear; in a straight line while Amylopectin is highly branched.

    Amylose is great storage system for energy while Amylopectin stores small amount of energy.

    Amylose is used more in cooking as compare to Amylopectin.

    Amylose chain range from 300 to several thousand while Amylopectin is branched, every 20 to 30 glucose unit.

    In Amylose only alpha- , 4 glycosidic bonds participates whereas in the other alpha- 1, 4- glycosidic bonds and alpha- 1, 6- glycosidic bonds takes part.

  • livestrong.com/article/4650...

    Amylose is a type of resistant starch, meaning it isn't well-digested and absorbed in the small intestine. Instead, it's fermented by bacteria in the large intestine the way some types of fiber are broken down and may have some of the same benefits, such as limiting spikes in blood sugar levels and lowering cholesterol. Whole, plant-based foods are likely to have the most amylose and other types of resistant starch, but some processed foods are made with starches containing high levels of amylose as well.

  • Resistant or not the insulin required to deal with it is EXACTLY the same - it just doesn't spike BS quite as quickly - therefore it's a zero sum game.

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