The Power of Resistant Starches

Allison Edwards, MS, RDN, LDN, CLC 

When most people think of starch, they picture a quick source of energy that raises blood sugar levels. However, not all starches behave the same way in the body. Resistant starch is a special type of carbohydrate that “resists” digestion in the small intestine, meaning it passes through to the large intestine where it acts more like fiber than sugar. Once in the intestines, it ferments and provides fuel for beneficial gut bacteria, leading to the production of short-chain fatty acids such as butyrate, which supports colon health and helps reduce inflammation. 

Resistant starch occurs naturally in some foods and can also form through the process of cooking and cooling certain starches. Naturally occurring sources include green (unripe) bananas or plantains, raw potato starch, legumes such as lentils and chickpeas, and whole grains like oats and barley. In addition, when foods such as potatoes, rice, or pasta are cooked and then cooled, their structure changes in a way that increases their resistant starch content in a process known as retrogradation. Even if these foods are reheated after cooling, much of the resistant starch remains intact, so you can still gain the benefits. 

Including resistant starch in your diet offers several potential health advantages. Because it acts as a prebiotic, it supports a healthy gut by nourishing the good bacteria that reside there. It may also help improve blood sugar control by reducing post-meal glucose spikes and increase feelings of fullness, which can support weight management. The production of butyrate and other short-chain fatty acids also contributes to a healthy digestive tract and may play a protective role in colon health. 

Incorporating more resistant starch into your meals can be as simple as enjoying cooled rice or potatoes in a salad, eating lentils or beans a few times a week, or adding green banana to a smoothie. By making small, intentional changes, you can transform familiar foods into powerful allies for better gut health, steadier blood sugar, and overall well-being.