8 Foods That Are High in Resistant Starch

1. Oats

Per 3.5 ounces (100 grams) of cooked oatmeal flakes, oats contain approximately 3.6 grams of resistant starch. [{ "selector": ".xsdss-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

2. Cooked and cooled rice

Rice is an excellent source of resistant starch, particularly if it is allowed to cool down after it has been cooked. [{ "selector": ".dkppp-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

3. Some other grains

Whole grains that come from nature can be good sources of fiber, resistant starch, and other nutrients. [{ "selector": ".jmtbz-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

4. Beans and legumes

Beans, also called legumes, are a great way to get fiber and resistant starch. Most can give you between 1 and 5 grams of resistant starch per serving. [{ "selector": ".sgdku-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

5. Raw potato starch

The most concentrated form of resistant starch is potato starch. Try putting 1–2 tablespoons into yogurt or smoothies every day. [{ "selector": ".niiuq-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

6. Cooked and cooled potatoes

The amount of resistant starch found in potatoes can be significantly increased by first cooking them and then letting them cool. [{ "selector": ".oppok-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

7. Green bananas

There is a high concentration of resistant starch in green bananas; however, this starch is converted into simple sugars as the bananas ripen. [{ "selector": ".ezlmj-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]

8. Cooked starchy carbs

Cooking and cooling starchy foods increases resistant starch. Pasta, sweet potatoes, and corn tortillas are resistant starch-rich. [{ "selector": ".qqqno-a", "duration": "500ms", "fill": "forwards", "delay": "500ms", "keyframes": [ {"offset": 0, "opacity": 0}, {"offset": 1, "opacity": "1"} ] }]