9 Foods That Are High in Resistant Starch :-Products such as white bread and pasta are typically the first things that come to mind when we think about starchy foods. The unfortunate reality is that these simple carbohydrates are digested very quickly, which causes their sugars to enter your system. This, in turn, contributes to weight gain and raises the risk of developing diabetes and cardiovascular disease.1 On the other hand, resistant starch is a component of dietary fibre that is associated with a variety of positive health effects.
9 Foods That Are High in Resistant Starch
How Much Resistant Starch Should You Be Eating?
- The recommended daily intake of resistant starch for adults is approximately 15 grammes. Despite this, it is estimated that the majority of Americans consume less than 5 grammes of caffeine on a daily basis.
- In order to reduce the likelihood of feeling uncomfortable gas and bloating, it is important to gradually increase the amount of food you consume.
1 . Bananas
- An excellent source of resistant starch, bananas are a delectable fruit. It is when bananas are unripe that they contain the highest concentration of resistant starch; as the banana ripens, the amount of resistant starch that it contains decreases. If the flavour of green bananas, which are unripe, is not something that appeals to you, you might be able to stomach them better if you put them in a smoothie.
2 . Potatoes
- When potatoes are uncooked, they contain the largest amount of resistant starch of any other ingredient. However, you should not believe that you are destined to consume potatoes that have not been cooked.
- If you wait until potatoes have cooled down before eating them, you can increase the amount of resistant starch that you consume from each potato.
- Putting the potatoes back in the oven does not reduce the quantity of resistant starch that is there.9) If you want to make a great cold salad, you could also try adding potatoes that have been sliced or cubed to a green salad.
3 . Rice
- Like potatoes, rice that has been cooked and then allowed to cool has a higher concentration of resistant starch than rice that has been cooked but has not been allowed to cool. If you want to get the most out of the resistant starch in your rice, try cooking it the day before and then reheating it.
- Levels of resistant starch are similar in white and brown rice. Options for eating cold rice include sushi or making a rice salad.
4 . Oats
- The process of optimising your consumption of resistant starch from oats can be a little bit challenging. It is unfortunate that the resistant starch content of muesli is reduced when the oats are cooked in water when making muesli.
- Oats that have been rolled or steel-cut are the foods that have the most resistant starch. Among the ways to maximise the amount of resistant starch are the following:
- Making overnight oats involves combining oats with a liquid (water, milk, or a substitute to milk) and then placing the mixture in the refrigerator for the night. They are delicious whether eaten cold for breakfast or as a snack.
- Consuming muesli: In order to prepare this cold breakfast meal that is popular in Switzerland, combine oats, seeds, almonds, and dried fruit.
- For a similar texture to that of boxed cereal, add milk or an alternative to milk.Eating muesli: To make this cold Swiss breakfast dish, combine oats, seeds, nuts, and dried fruit. Add milk or a milk alternative and eat like boxed cerea
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5 . Plantains
- Plantains that have been cooked have a significant amount of resistant starch, making them a staple food in many tropical diets.
- These elevated amounts can be detected in plantains of both the yellow and green varieties. If you do not consume plantains on a regular basis,
- you should give them a shot to uncover the reasons why they are so well-liked in a wide variety of countries.
6 . Chickpeas
- In the event that chickpeas, which are sometimes referred to as garbanzo beans, are not a regular component of your diet, it is highly recommended that you familiarise yourself with these nutritional powerhouses.
- Not only are they an excellent source of resistant starch, but they are also an excellent source of dietary fibre, as well as a great deal of essential vitamins and minerals.
- There is no need to consume them in their unprocessed form! A high concentration of resistant starch can be found in chickpeas that have been cooked or canned.
- Enjoy chickpeas as a side dish or snack, sprinkle them on salads, or add them to soups. Chickpeas are versatile sources of protein.
7 . Lentils
- They are a wonderful source of resistant starch, lentils that have been cooked. Furthermore, lentils are an excellent source of protein that comes from plants, which is an additional benefit of eating them.
- Lentils are versatile; they can be used in salads, soups, or as a side dish.
- Similar to chickpeas, lentils can be compatible with irritable bowel syndrome (IBS) (also known as low-FODMAP) provided they are purchased from a can, thoroughly rinsed, and the serving size is restricted to half a cup.
8 . Bread
- Pane of pumpernickel bread
- Bread toasted in Italian style
- Bread made with sourdough”12″
9 . Green Peas
- Additionally, green peas are an excellent source of resistant starch, even after they have been cooked. It is possible to enjoy your peas in soups or as a simple side dish.
- Due to the fact that green peas have a high concentration of the FODMAP GOS (galactans)
- it is possible that they could be harmful for individuals who suffer from irritable bowel syndrome (IBS).ten
10 . Beans
- Almost all varieties of beans that have been cooked and/or canned are excellent sources of resistant starch.
- On the other hand, research has shown that white beans and kidney beans contain the highest levels of resistant starch.9
- You can have your beans in the soup, as a side dish on their own, or combined with rice with your rice.
