Resistant Starch is the Healthy Carb You’ve Been Craving

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You’re probably pretty familiar with starches, labeling them ‘carbs,’ and trying to avoid them. They tend to be yummy pastas, breads, and rice dishes that popular diets like Keto teach us to limit. But what if you were to learn all starches are not digested in the same way? Resistant starch has a key difference and it can be a game-changer for both your gut health and your weight.

What is ‘starch’ and why does it matter

We tend to think of starches as waistline-killers, foods that get us on a cycle of feeling hungry all the time, and leading to belly fat. But not all starches are the same.

The key difference between a simple and a resistant starch is how they’re broken down in our bodies. Simple starches are broken down in the small intestine. They can spike blood sugar and leave us feeling hungrier than ever.

Resistant starches, on the other hand, act as a prebiotic in our colon. They break down more slowly, more the way we break down fiber, keeping us full longer.

Here’s a deeper dive into the various health benefits of this process.

A quick chemistry lesson

Simple Starches are made up of glucose molecules linked together in long chains. These chains are broken down into individual glucose units in the small intestine. This process enables a quick absorption of this glucose into our bloodstream, spiking blood sugar levels.

Resistant Starches enable a slower digestion process. These starches are not broken down in the small intestine but instead pass into the colon where they produce short-chain fatty acids. These are more slowly absorbed into the bloodstream, producing a more gradual increase in blood sugar.

The benefits of slower glucose release

You’ve probably read about the Glycemic Index. Foods are ranked on this index in terms of how quickly they raise blood sugar after eating. Slower is better in terms of feeling satisfied for longer, and also in terms of a more steady release of blood sugar.

• Because resistant starch doesn’t rapidly convert into glocose in the small intestine, it leads to a slower and more gradual increase in blood sugar, per the glycemic index. This helps with managing blood sugar levels and improving insulin sensitivity, especially as we age.
  
• Resistant starch is more filling than regular starch because of its fermentation and slower digestion. So, you stay full, longer.
  
• Your gut will thank you for increasing your amounts of resistant starch. Because it acts like prebiotic fiber, it supports a healthyy gut microbiome, which improves digestion and helps maintain a balance of beneficial gut bacteria.

More benefits of resistant starch over simple starch

1. Improved Blood Sugar Control – Because of its lower glycemic index (than regular starches), it leads to a gradual rise in blood sugar. This can help prevent insulin resistance and is good for anyone with type 2 diabetes or anyone at risk for it.
   
2. Weight Management – Resistant starch can help with weight loss or maintenance due to the fact it keeps you feeling full, longer. The gut fermentation we’ve discussed can also increase fat oxidation, which helps regular metabolism.
   
3. Gut Health – Resistant starch acts as a prebiotic, promoting good gut bacteria. The short-chain fatty acids produced in the colon have also been shown to have anti-inflammatory and anti-cancer properties. One of the short-chain fatty acids, butyrate, is also helpful in warding-off leaky gut syndrome.
   
4. Reduced Colon Cancer Risk – Again, the short-chain fatty acids produced during the fermentation of resistant starch also help protect against colorectal cancer.
   
5. Improved Insulin Sensitivity – Resistant starch and its ability to regulate blood sugar levels also helps reduce the risk of developing type 2 diabetes.

How do I add resistant starches to my diet

In some cases, all it takes to turn a simple starch into a resistant starch is to tweak your cooking methods:

• Cook, then cool starchy foods. Foods like pasta, rice, potatoes and even oats all contain resistant starch when they are cooked, then cooled. Think overnight oats, pasta salads and even potato salads. For potatoes, simply boil, let them cool, then refrigerate overnight before turning into a potato salad or adding to Salad Nicoise. Brown rice is especially full of resistant starch when cooked, cooled, and refrigerated overnight. Oats, too, when soaked overnight, have increased resistant starch
  
• Legumes and beans. Lentils, chickpeas, and black beans are naturally high in resistant starch. No adapting necessary
  
• Whole Grains. Foods like barley, quinoa, and whole wheat are all good sources of resistant starch. Whole wheat pasta, especially, has increased resistant starch content when it’s cooked, then cooled before adding to a pasta salad
  
• Unripe bananas. Green bananas are high in resistant starch and as they ripen, it falls away. You may not like biting into a green banana, but try adding one to your morning smoothie
  
• High-Fiber Foods. Fruits, vegetables, and legumes, although not necessarily resistant starches, can support gut health alongside resistant starch
  
• Sweet Potatoes. Cooked, cooled sweet potatoes also contain resistant starch, but they are not as high in it as regular potatoes
  
• Add a healthy fat and/or protein. When you combine resistant starches with a health fat and protein, blood sugar and satiety are both improved
  
  This is my favorite blender for smoothies! It’s super powerful and the upper part turns into a travel cup with lidded top.
  
  
  

A few recipes to get you started with resistant starch

Once you know about resistant starch and its wonders you’ll find yourself looking for more and more ways to incorporate it into your daily diet. This can be as simple as cooking and cooling your rice, before adding it to your rotation.

Overnight oats are a great way to not only meal prep but busy mornings but also start your day with a healthy dose of resistant starch.

Mediterranean Pasta Salad is great summertime fare and it doesn’t seem nearly as decadent once you realize it’s also a great way to incorporate resistant starch into your picnic. Especially if you use whole wheat pasta!

We love Crispy Smashed Potatoes for their smooth, crispy, delicious flavor and texture. Not only do these add resistant starch to your dinner, but they’re great to have pre-boiled, chilled, and in your refrigerator for a quick weeknight finish.

Benefits beyond health

The health benefits of incorporating resistant starch into your diet are pretty indisputable. But there are other benefits as well. Your lunch and dinner routine can be vastly simplified by planning ahead by cooking a large batch of brown rice and refrigerating much of it for a quick add to a weeknight meal.

The next day, this leftover – resistant starch – can be not only a healthy but a delicious start to a stir-fry, a bowl lunch with leftover protein and vegetables or even fried rice. Same goes for pasta, especially whole wheat. Be resistant! At least where your starch is concerned.

Last update on 2025-05-19 / Affiliate links / Images from Amazon Product Advertising API