What is resistant starch? Find everything you need to know including the types, benefits, and how to include more resistant starch in your diet!
What Is Resistant Starch?
According to Johns Hopkins, resistant starch is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine.
As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut. There are several types of resistant starch, which are classified by their structure or source. More than one type of resistant starch can be present in a single food.
The Four Types of Resistant Starch
As mentioned, there are different types of resistant starch, these include:
- Type 1 – Found in grains, seeds, and legumes, and resists digestion because it binds with fibrous cell walls in food
- Type 2 – Found in starchy foods like raw potatoes and unripe green bananas
- Type 3 – This forms when starchy foods like rice and potatoes are cooked and cooled
- Type 4 – This is a man-made resistant starch created through a chemical process
Benefits of Including Resistant Starch in Your Diet
When regular starches are digested, they break down into glucose. However, because resistant starch is not digested in the small intestine, it does not spike glucose levels.
Instead, it allows for fermentation in the large intestine, which feeds the good bacteria in our gut. Healthy bacteria further improve the body’s ability to digest starch and limit glycemic spikes.
In addition, resistant starches in our food can increase feelings of fullness, improve gut health, prevent constipation, decrease cholesterol, and reduce the risk of colon cancer.
Note: Individuals with gastrointestinal disorders like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) may respond differently or experience discomfort when consuming resistant starch. (Source) Please consult your doctor with any specific questions or concerns.
Resistant Starch Food Sources
Great sources of include:
- Plantains
- Green Bananas
- Beans
- Peas
- Lentils
- Whole Grains (preferably gluten-free)
- Cooked and Cooled Rice
Tips to Include More Resistant Starch in Your Diet
- Cook rice, potatoes, beans, and pasta in advance, letting them cool completely. Then, reheat, and enjoy the next day.
- Skip cooked oatmeal, and make overnight oats instead.
- Add lentils to soups, salads, or bowls like our red lentil chili and shrimp jambalaya with lentils.
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This was SO interesting! SO what about COLD sweet potatoes? Or quinoa?
I’m not sure quinoa is. I will check on that.actually, it has a very similar protein pattern to gluten, so it can be hard to tolerate for some unless soaked first. White rice and potato are higher in amylose, so when cold after cookig the enzyme passes through the small intestine into the large instestine and acts soluble fiber. A process known as retrogradation…http://en.wikipedia.org/wiki/Resistant_starch
Fascinating, BECAUSE quinoa is actually the ONLY grain I really eat, AT ALL and as someone with Celiac, that’s surprising it’s similar protein patter to gluten! (quinoa is my main grain, next to oats, and the occasional sweet potato) So, now WHITE rice and potato are good? Very interesting, I’ve shied away from both, because I thought they were “simple” carbs! I clearly need to do some research, but all I know if after a sweet potato, sometimes my insides are not super happy with me (hello gurgle city!) .
Interesting stuff, who knew something as simple as cooling your starches could be good for the gut. I know I still have some issues because when I OD on kombucha I feel it, maybe I’ll try cooling some of these foods before eating 🙂
we got into RS a few weeks ago and loved it, but not we took it back out as we weren’t sure how Michelle’s skin was handling it. we believe in them, so we hope one day we can add them back in once we figure out Michelle’s issue
I’m sure you’ve already seen this, but i Chris Kresser talks about certain probiotics affecting skin, etc. http://chriskresser.com/the-gut-skin-connection-how-altered-gut-function-affects-the-skin
yes we have read it, but doesn’t hurt to read it again
I love it when you talk gut health to me 😉 I can’t do unripe bananas, but I love cooled potatoes and rice. Actually, I really need to get around to trying plantains… I keep meaning to, but they intimidate me because they look like badass bananas 😆
I had absolutely NO idea about ANY of this.
Even with all the books I read, you always bring me knew knowledge.
I need to find a starchy starch that works with my stomach! ASAP!
Maybe a little nerdy but I find this fascinating! Based on your list I eat little to no resistant starch. Need to explore this more!
Fab post with great tips! Definitely an area of health that not many people know about but it makes such a difference! 🙂
i agree. I think many fear carbs now, right?
You had me at potatoes and plantains.
This was pretty fascinating, even for those of us with stomachs of steel. Thanks for sharing. I appreciate it.
So interesting I had never heard of this! I need to do more reading and learning now!
This is so cool (as always, Lindsay!). You seriously make me want to go get my nutritionist’s certificate! I had no idea about the cooked and cooled rice and potatoes… is the same true for sweet potatoes? I eat one cold (or half of a big one haha) basically every day… Um also need to make those plantain strips STAT.
yep, sweet potatoes should work too. Although russet is best
This is really great info. I wonder how the starch being cool allows it to be resistant stretch. If it’s already cooked, I would think it’s past that stage.
It’s very interesting indeed. Here’s what happens when cooled http://en.wikipedia.org/wiki/Retrogradation_(starch)
Well them… I just learned a LOT! Thanks friend. You should start doing custom gut health plans. I’m following along as best I can… that gelatin is the shit. Literally. ‘;)
This was super useful! Thanks so much for all the info! When I ran out of probiotics a few months ago I stopped taking them. I finally ordered some more and need to get back in the habit.
Great post, friend! I used to get gassy after drinking kombucha but there was no way I was stopping that delicious bevvy and over time, I’ve definitely built up a tolerance to it just like you described. I’ve heard a lot about resistant starch lately (mostly on the Ben Greenfield podcast I think… I listen to lots so I can’t quite remember) and it’s quite cool how it works. Great job breaking down all the details! 🙂
GREAT POST!!! I just saw a news story on this before I read your post – meaning resistant starches for health! 🙂
This is so fascinating to me. I learn so much from you!! And interesting about the cook then cool factor – I kind of do that naturally since 1) I never get to eat right after preparing, 2) I’m too lazy to heat things up again and 3) our microwave is broken and again too lazy to heat things up properly. haha. I guess I win? 🙂
yep! i like cold leftovers anyways! haha
Ive seen the term floating around a lot but never really understood it! Thanks for sharing!
You rock, and were one of the peeps who helped me realize my tummy issues!
I really had no idea that resistant starches existed – this was so interesting! I never knew that eating potatoes, rice, etc. cold even made a difference in gut health. This has opened up a whole new world for me! I’ve actually never tried to eat rice or potatoes cold (do they have to be cold or just like cooled down?), but I’m willing to give it a shot. I love kombucha and fermented foods but I feel some negative side effects when I do… so I’m guessing my gut isn’t 100%.
i would say the cooler the better. not cold cold, though. ya know?
Thanks for writing this up! I have a background in biology, but since I know nothing about dietetics, I had no idea what resistant starches are. I do try to take care of my gut flora (consume lots of yogurt, kefir, kombucha), so I’ll have to try including more of these in my diet. Hmm…do sushi rolls count as having cooked and cooled rice? 🙂
i say yes to sushi! haha
Such a fantastic overview! I don’t think about incorporating these intentionally (as I’ve not personally dealt with gut issues) but they are all apart of our diet as well. And I find this whole topic so fascinating! We had no idea how badly we would mess up our bodies when processed food entered the picture.
Interesting that many of them have to be cooked then cooled. I definitely don’t eat any of them like that. I do prefer my bananas to be more on the green side.
so much great info, wooohoo. Love continuing to learn how to make the tummy happy
this is such great info! so interesting. need to check out those links and learn a little more! 🙂
I never knew that about cooling the starches first. Interesting!
Intersting post Lindsay, I had no idea! I think it would be a good idea for me to get some of these into my diet. I do not really have any of them right now, apart from the occasional plantain. I guess cooked and cooled potatoes would be easy enough to add in. Thanks for the advice 🙂
interesting! I didn’t know they had to be cooled… whoops
Wow I had no idea that there were different types of starches. that’s really interesting! I’ve had a few digestive issues in the past (although things seem pretty much fine now!) so it’s interesting to learn about this!
I’ve never heard of the term resistant starches BUT I do know the importance of gut health and have a recent love for kombucha so…#win.
oh kombucha! i adore thee!!!
I eat beans often and I always get asked how I’m not so gassy from them. I firmly believe it’s because I have built up the resistance to them making me gassy. Such a great post! You know I love my rice and potatoes. I didn’t know that about them being cooled though. Now, when the boys all fuss at me to hurry up with my pictures of food, I will just tell them that it’s healthier for them to eat dinner cold. 😉
haha yes! tell them you are helping them with their gut. LOL! retrogradation!
Such great info! You are such a good teacher on nutrition..you’d make a great RD on top of everything else!
haha thank you!
interesting! i always learn so much of you! i’d never even heard of resistant starches before!
I never knew this – thanks lady! I love potatoes and rice so this is all the more reason to get them down 🙂
How do you store your cooled rice? Sounds silly but I was always told you have to be careful in cooling rice for food poisoning!?
good question. I make mine in the rice cooker. Then store in a glass container after is cooked. I add a butter or coconut butter as well. But always rinse your rice first before cooking. I think the rice cooker really helps get all the moisture out
I eat these foods all the time, although I didn’t know it was benefiting my gut health. 😉 I have the same question as Tara, though, what is the importance of having it cooled? Thanks for the great info!
Ooh I love this topic! When I first net paleo I didn’t have much resistant starches in my diet and I’ve gradually increased with very good results for digestion! I have heard mixed things regarding the topic but have really only experienced good things so I tend to agree with what mark sisson says.
Lindsay – what is the significance of it being “cooled”? Like room temp? And when you say potatoes…all potatoes? Good information!
Good question!
authoritynutrition.com/resistant-starch-101/
by Kris Gunnars – The cooling turns some of the digestible starches into resistant starches via a process called retrogradation (3).
I’ve never even heard about resistant starches before. So, just to confirm, that’s a white potato? I love white potatoes but have been made to feel like they are not good for you to eat. Please tell me it’s okay. 🙂
yep, it’s okay! i wouldn’t eat 10 a day but a small potato (cooled) with butter or coconut butter is great!
You know I am a big fan of resistant starches, especially cooled potatoes and rice- I’ve actually realised my diet is naturally quite gluten free for the most part- I’ve even branched out trying more gluten free options at restaurants (although gf bread here is VERY hit or miss…no fine line)
hit or miss for sure.. but i think i found a gem of a bread. COme visit, and i’ll share