You can significantly increase the resistant starch content in starchy foods by cooking and then cooling them. This process makes the starch less digestible and offers various health benefits.
Understanding Resistant Starch
Resistant starch is a type of starch that is not fully broken down and absorbed in the small intestine. Instead, it travels to the large intestine, where it acts like a soluble fiber, fermenting and feeding beneficial gut bacteria. This makes it a valuable component for gut health and blood sugar management.
The provided reference highlights that:
- "Cooking and cooling starchy foods will increase their resistant starch content."
- "This is true of foods already high in resistant starch as well as foods like pasta, sweet potatoes, and corn tortillas." (17-Sept-2020)
The Cooking and Cooling Process Explained
When starchy foods are cooked, the starch molecules absorb water, swell, and become gelatinized, making them easier to digest. However, when these foods are subsequently cooled (especially in a refrigerator), some of the gelatinized starch undergoes a process called retrogradation. During retrogradation, the starch molecules re-crystallize into a more compact, ordered structure that is resistant to enzymatic digestion.
This reformed starch is the "resistant starch" that provides health benefits. Reheating the food does not fully undo this retrogradation, meaning the increased resistant starch content largely remains.
Foods That Benefit from Cooking and Cooling
Many common starchy foods can have their resistant starch content boosted through this simple method.
Here are some examples:
- Grains:
- Pasta (e.g., spaghetti, macaroni)
- Rice (especially white rice)
- Oats
- Barley
- Legumes:
- Lentils
- Beans (e.g., black beans, kidney beans, chickpeas)
- Tubers and Roots:
- Potatoes (e.g., white potatoes, sweet potatoes)
- Yams
- Other Starchy Vegetables:
- Corn (e.g., corn tortillas)
Table: Starchy Foods and Resistant Starch Potential
| Food Type | Example Foods | How to Increase Resistant Starch |
|---|---|---|
| Grains | Pasta, White Rice, Oats, Barley | Cook, then cool completely (refrigerate for several hours) |
| Tubers | Potatoes, Sweet Potatoes | Cook (bake, boil), then cool completely |
| Legumes | Lentils, Beans, Chickpeas | Cook, then cool (often eaten cold in salads) |
| Processed | Corn Tortillas | Cook (bake, grill), then cool |
Practical Tips for Increasing Resistant Starch
Incorporating this method into your cooking routine is simple and can be done with minimal effort.
- Cook Ahead: Prepare larger batches of starchy foods like rice, pasta, or potatoes, and refrigerate them overnight or for several hours before consumption.
- Salads are Your Friend: Use cooled, cooked potatoes, pasta, or lentils in cold salads. This is an excellent way to consume them after retrogradation has occurred.
- Meal Prepping: Plan your meals to include components that have been cooked and cooled, such as a cold rice salad for lunch or potatoes prepared the day before.
- Leftovers: Don't discard leftover rice or pasta; cool it promptly and store it in the refrigerator. When you reheat it, much of the resistant starch will remain.
- Diverse Diet: Combine different types of starchy foods to maximize various forms of resistant starch.
By following these simple steps, you can increase the beneficial resistant starch content in your diet, contributing to improved digestive health, better blood sugar control, and sustained energy levels.
