7 Reasons Resistant Starch is the Healthy Carb You Crave

It’s hard not to love carbs. They’re the pastas, rices, breads we tend to crave, no matter the season. But there’s a little-known fact about many of the carbs we love that can magically transform them into something far less detrimental to our health and waistlines. In fact, knowing a few key things about how to best prepare, store, and serve these carbs actually gives you additional health benefits. It all has to do with converting simple starch into what’s called resistant starch. Read on to learn the 7 reasons resistant starch is the healthy carb you crave. And we’ve also got some tasty recipes to help get you started on your path to getting resistant starch into your rotation.

What is ‘starch’ and why does it matter

We think of starches as the enemy. They’re waistline-killers, foods that get us on a cycle of feeling hungry all the time, and lead to belly fat. When it comes to simple starches, this can all be true. But not all starches are the same. There’s are ‘simple starches’ and ‘resistant starches,’ and when it comes to health and nutrition, these pack an entirely different punch.

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. This gives us a quick energy spike, along with the inevitable crash when our blood sugar plummets.

Resistant starches, on the other hand, are not digested in the small intestine but rather in the colon. This is an important difference because in the large intestine, these starches ferment, which raises the good bacteria in our digestive system. Resistant starches act as a prebiotic in our colon. They break down more slowly, the way fiber is broken down. And this also keeps us feeling 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 (vs. simple starches), it leads to a gradual rise in blood sugar. This can help prevent insulin resistance, reduce the risk of developing type 2 diabetes, and is better for anyone with type 2 diabetes.
   
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.
   

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
  
• 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
  
• 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.
  

As an Amazon Associate, we may earn a small commission from qualifying purchases, at no cost to you.

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 with Goat Cheese + Figs 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 7 health benefits of incorporating resistant starch into your diet are pretty indisputable. But there’s an eighth benefit that’s also pretty impressive.

Purposely preparing extra pasta or rice and placing it in the refrigerator means you have an instant start to a new meal. In much less time. Think about how much your lunch or dinner routine could be simplified by having already cooked brown rice in the refrigerator to use in bowls later in the week. So, be resistant, at least where your starches are concerned.

Last update on 2025-08-19 / Affiliate links / Images from Amazon Product Advertising API