Resistant starch is one of the most underrated nutrients that bring a whole bunch of benefit- but most of us don’t get enough of it daily!
Resistant starch which is a type of carbohydrate that acts like a fibre, brings a ton of significant
health benefits including:
- Better blood sugar management – resistant starch doesn’t break down into glucose,
resulting in lower blood sugar levels and improved insulin sensitivity. - Improved digestion – because it is fermented in the large intestine, it acts as a prebiotic,
encouraging beneficial bacteria growth. It is effective for preventing constipation and
reducing the risk of colon cancer. - Improved satiety and potentially improved weight management – it promotes a feeling
of fullness, which can lead to lower calorie intake. - Heart health – studies indicate that resistant starch can lower total and LDL cholesterol
levels, potentially decreasing the risk of cardiovascular disease.
Where do you find resistant starch?
Resistant starch is found in certain foods, but especially certain foods that have cooked and
cooled, such as potatoes, barley and pasta. Most people only get about 3-5 g of resistant
starch/day but research shows benefits around 15-30 g/day.
Save this post for the graphic on resistant starch content!
One of my favourite ways to include it is in fingerling potatoes from Gwillimdale Farms.
They are so versatile and delicious – they have a waxy texture and nutty, buttery flavour.
They are ideal for higher heat cooking methods that highlight their firm structure and
perfect for roasting whole or haved. I enjoyed them in a potato salad, roasted and smashed
into nachos and diced into a breakfast hash. The options are endless!
Sources of resistant starch:
- Potato (1 medium cooked then cooled) 3-5 g
- Barley (1 cup cooked then cooled) 2-4 g
- Lentils (1 cup cooked) 3-5 g
- Chickpeas (1 cup cooked) 4-5 g
- Black Beans (1 cup cooked) 4-5 g
- Oats (1/2 cup dry) 2-4 g
- Rice (1/2 cup dry) 2-3 g
- Peas (1 cup cooked) 2-4 g
- Banana (1 unripe) 2-4 g
Grab the meal plan below to find out how you can add resistant starch to your diet – featuring fingerling potatoes from Gwillimdale farms!