Resistant Starch

by Midtown Nutrition on February 19, 2017

RESISTANT STARCH

WHAT IS IT?

Resistant starch is a type of carbohydrate that is resistant to digestion, similar to fiber, and it is also food for the healthy bacteria in your intestines.

WHY IS IT GOOD FOR YOU?

Since it is resistant to digestion, your blood sugar does not rise as much as when you eat other types of starches. Eating resistant starch with a good protein source (for example, a hard boiled egg, Greek yogurt, chicken, tuna) can increase fat burning after meals. Resistant starch helps you feel full/satisfied.

HOW MUCH SHOULD YOU EAT A DAY?

A good goal is 10-20 grams/day.

Here are some great ideas from Prevention Magazine on ways to add more resistant starch in your diet:

BEANS
8 g per 1/2 cup
Snack on chilled pinto bean dip with raw peppers, cucumber, carrots.
Substitute hummus for mayo on sandwiches.
Add black beans to garden salads.

BANANAS (slightly green)
6 g per small banana
Slice and mix with Greek yogurt and oats for breakfast.
Dip in Greek yogurt, roll in chopped nuts, and freeze.
Dice and toss with lemon juice, salt, sugar, and onion to make tangy banana chutney.

POTATOES AND YAM
4 g per 1/2 cup
Serve cold potato salad as a side dish.
Add chilled, chunked red potatoes to a salad.
Puree cooked white potatoes to create a chilled garlic potato soup.

BARLEY
3 g per 1/2 cup
Add to chilled lentil salad, mix into tuna, chicken, or tofu salad.
Sprinkle onto garden salads.

BROWN RICE
3 g per 1/2 cup
Order brown rice sushi.
Mix chilled brown rice with fat-free milk, raisins, and cinnamon in place of cold cereal for breakfast.
Add to chilled marinated cucumbers as a side dish.

CORN
2 g per 1/2 cup
Add to a taco salad, burrito, or quesadilla.
Sprinkle into salsa.
Make fresh corn relish.

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