Good Sources For Resistant Starches

We know that resistant starches show a lot of promise for helping health and weight loss in a variety of ways. So where do we get them and how much do we need?

Resistant starches come in four varieties:

1. RS1 - they are physically inaccessible. They are often found in seeds and legumes as well as unprocessed whole grains.
2. RS2 - occur in its natural granular form in uncooked potato, green banana flour, and high amylose corn
3. RS3 - formed when starchy foods are cooked and then cooled. Examples include bread, corn flakes, cooked & chilled potatoes, and retrograded high amylose corn.
4. RS4 - chemically processed to resist digestion. They come in a wide range of structures and they do not occur naturally.

As you can see, many of these are naturally occurring. However, they can also be increased in our diet based on the way our food is prepared. Cooking these starches causes them to swell. When they start to cool, they crystalize. These crystals are the more resistant forms.

These crystals are more resistant to digestion by enzymes than other forms of carbohydrates.

Here are some options for increasing these starches in your diet:

1. Beans: 8 g per 1/2 cup
2. Bananas (slightly green): 6 g per small banana
3. Yams & Potatoes: 4 g per 1/2 cup
4. Barley: 3 g per 1/2 cup
5. Brown rice: 3 g per 1/2 cup
6. Corn: 2 g per 1/2 cup

All of these are best served cold to increase the resistant starch content.

Different sources state different daily quantity recommendations. I have seen up to 20 grams per day recommended.I don't think you can go wrong by adding that much.