Typically when we think of starchy foods, we think of things like white bread and pasta. Unfortunately, these simple starches are rapidly digested, sending their sugars into your bloodstream, contributing to weight gain and increasing your risk for diabetes and heart disease. On the other hand, foods that contain resistant starch pass through the stomach and small intestine without being absorbed into the body.
Weight Management: Early research on the subject is beginning to show indications that perhaps eating foods that contain resistant starch can not only help people to lose weight but can also help to offset the diseases that go along with weight gain, such as:
Cardiovascular diseaseDiabetesHigh cholesterolMetabolic syndrome
Colon Health: In addition, researchers are finding some preliminary evidence that may indicate that eating foods that contain resistant starch might possibly help to:
Prevent colon cancer Improve the symptoms of Inflammatory bowel disease Serve as a prebiotic to encourage a healthy balance of your gut flora Protect against diverticulitis
For both of these areas, however, there is not yet any hard evidence of these possible health benefits.
How Much Resistant Starch Should You Be Eating?
Estimates as to how much resistant starch you should be consuming range from a minimum of 6 grams to a maximum of 30 grams. It is estimated that most Americans typically consume less than 5 grams per day, so clearly there is a lot of room for improvement! As you increase your intake, do it slowly so as to minimize the chances of experiencing unwanted gas and bloating.
Note: If you have irritable bowel syndrome (IBS), the first few choices are IBS-friendly. The rest (those marked with an asterisk) may need some caution!
No need to eat them raw! Cooked and/or canned chickpeas contain high levels of resistant starch. You can sprinkle chickpeas on salads or enjoy them as a side dish or snack.
If you have IBS, you will be pleased to know that canned chickpeas, well-rinsed, are considered to be low in FODMAPs, those carbohydrates that can contribute to IBS symptoms. Just keep your serving size to 1/4 cup.
Similar to chickpeas, lentils can be IBS-friendly (e.g. low-FODMAP) if they come from a can, are well-rinsed, and limited to a 1/2 cup serving.
If you have IBS, the above options may be a problem for you if you are reactive to either the FODMAP fructan or the protein gluten. Better high resistant starch bread options for you are corn tortillas or artisanal sourdough bread (traditionally prepared).
Unfortunately, green peas have been found to be high in the FODMAP GOS and therefore may be problematic for people who have IBS.
Beans are typically a high-FODMAP food and thus may contribute to digestive symptoms in people who have IBS.
Pearl barley is considered a high-FODMAP food due to the fact that it contains higher levels of fructans and GOS.
