Out of the different types of carbohydrates, resistant starch is both a carb and a fiber. It is widely present in cashews, oats, potatoes, raw bananas, legumes, and rice. Several scientific researchers have proved that consuming resistant fiber is necessary for good gut health.
It’s a prebiotic that increases the number of good bacteria in the intestines. It has anti-inflammatory action in the digestive system and it plays a significant role in the prevention of colon cancer and IBD. It’s good for diabetics as it enhances insulin sensitivity and avoids spikes in blood sugar levels. It can also aid in maintaining a healthy weight as it makes you feel full for longer.
Cooling Certain Foods Make Them Starchier
Starch retrogradation is the process that happens when some cooked foods are cooled. Resistant starch that gets cooked and cooled significantly is more difficult to digest. Even on reheating foods that were cooled, resistant starch remains intact. This is usually the case in foods like potatoes, rice, and pasta.1
Cooked Foods That Get Starchier On Cooling
Below is the list of common foods whose resistant starch content increases on cooling.
Studies have proved cooling potatoes overnight after they have been cooked will raise their resistant starch content. Although a high intake of potatoes can cause blood sugar rise due to its high glycemic index. Consuming them after cooling them will raise the resistant starch content in them, which regulates blood sugar levels. Avoid having freshly baked, fried or steamed potatoes and have them after refrigeration.
Rice is a staple for millions worldwide. However, the nutritional value of rice varies with cooling after cooking. Studies have found that the resistant starch is 2.5 times higher in cooked rice that has been cooled when compared to freshly cooked rice.2
Similar to rice, the resistant starch content in wheat too raised to about 90% when it was cooled after heating. But, make sure to have whole wheat flour instead of refined flour as the latter is devoid of fiber. You can have whole wheat varieties of bread, biscuits, buns, cakes and more.
Barley is an excellent source of both soluble and insoluble fiber. Its daily consumption is crucial for the wellbeing of your bones, kidneys, immunity and digestive system. It can also aid in boosting the health of your skin. Researchers have found that cooling and reheating cooked barley makes its resistant starch content more concentrated.3
The family of legumes has many popular members like beans, lentils, and peas. In addition to being great sources of proteins, they are also rich in fiber. Allowing cooked legumes to cool helps in raising the resistant starch content in them. They can be combined with rice or wheat to maximize your intake of resistant starch intake.4
6. Green Bananas
Green bananas are also a good source of resistant starch and pectin. As the banana ripens, pectin is broken down and the banana is filled with simple sugars. Raw bananas should form an integral part of the diet if you are keen on regulating blood sugar levels and improving digestive health.5
You can include the above foods in whichever way you prefer. But, make sure to avoid processed or refined varieties of these foods so that you can derive the most health benefits from them.
|↑1||Birt, Diane F., Terri Boylston, Suzanne Hendrich, Jay-Lin Jane, James Hollis, Li Li, John McClelland et al. “Resistant starch: promise for improving human health.” Advances in Nutrition: An International Review Journal 4, no. 6 (2013): 587-601.|
|↑2||Sonia, Steffi, Fiastuti Witjaksono, and Rahmawati Ridwan. “Effect of cooling of cooked white rice on resistant starch content and glycemic response.” Asia Pacific journal of clinical nutrition 24, no. 4 (2015): 620-625.|
|↑3, ↑4||Yadav, Baljeet S., Alka Sharma, and Ritika B. Yadav. “Studies on effect of multiple heating/cooling cycles on the resistant starch formation in cereals, legumes and tubers.” International journal of food sciences and nutrition 60, no. sup4 (2009): 258-272.|
|↑5||Faisant, N., A. Buleon, P. Colonna, C. Molis, S. Lartigue, J. P. Galmiche, and M. Champ. “Digestion of raw banana starch in the small intestine of healthy humans: structural features of resistant starch.” British Journal of Nutrition 73, no. 1 (1995): 111-123.|