Foods High in Resistant Starch

Don’t resist resistant starch! It’s a good-for-you carbohydrate that’s worth seeking out.

Resistant starches are a type of carbohydrate. More specifically, they are a type of fiber. As their name implies, they resist digestion in the small intestine. Because they are neither digested nor absorbed, they do not contribute to blood glucose – a boon for people with diabetes or prediabetes. But they benefit us in still many more ways.

White bean kale stew contains resistant starch

White Bean & Kale Stew

In the colon, intestinal bacteria make a meal out of the resistant starch, and in the process, produce fatty acids that are good for the gut. The good bacteria love this and thrive. The bad guys don’t fare so well. The good intestinal bacteria produce vitamins, detoxify cancer-causing compounds, activate health-promoting compounds, and guard our health in lots of ways. The fatty acids may even improve the body’s response to insulin. And resistant starches might even help you control your weight by increasing the feeling of fullness. So how can you get more resistant starches in your diet? Eat more of the following.

Here's a list of foods with resistant starch. Click To Tweet

You’ll love this recipe for Mediterranean Chickpea Salad. And to find out more about what resistant starch can do, check out The Fiber You Need to Know.

Foods High in Resistant Starch

  • Uncooked oats
  • Beans, peas and lentils
  • Under-ripe bananas
  • Cooked and cooled potatoes
  • Barley
  • Brown rice
  • Quinoa
Muesli & raspberries over cottage cheese contains resistant starch

Muesli & raspberries over cottage cheese

Eat More Resistant Starch

Cooked and chilled potatoes, pasta and other starches tend to have more resistant starch than those that have been cooked but not cooled. Enjoy potato salad, pasta salad and other cold starchy salads in reasonable portions. Uncooked oats are also a good source of resistant starch, but cooked oats are not, though both offer great nutrition. I throw uncooked oats with dried fruit, nuts, and cinnamon together to create a delicious homemade muesli. If you have rye flakes and wheat germ, toss them in too. Muesli is delicious mixed into cottage cheese, Greek yogurt, or even with just a bit of milk.

Enjoy the taste and health benefits of resistant starches! And for more info, check out my more recent post on resistant starches. It comes with a great recipe for veggie-packed, resistant starch-containing potato salad.

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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5 Comments

  1. Turkey Taco Soup: a Healthy Freezer Meal on November 9, 2015 at 2:08 pm

    […] Month® because a full serving has only 15 g of carbohydrate or 1 carb choice. Plus, the beans have resistant starch, which has blood sugar benefits. See my previous post that includes a list of foods rich in […]

  2. Evan on November 2, 2016 at 4:31 am

    Wow! Thiѕ could be one of the moѕt uᥙseful blogs we’ᴠe eveг arrived across on this subject.
    Actually Ꮤonderful. Ⅰ am also a specialist in this topic so I can understand
    your effort.

    • Jill Weisenberger on November 2, 2016 at 7:17 am

      Thanks Evan, and thanks for visiting!

  3. Lynn on February 29, 2020 at 12:35 am

    I love this recipe. I would love to learn more about resistant starch, do you have a book?

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Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.

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