Resistant Starch

Resistant starch is a type of dietary fibre that is found naturally in food. In general, starches lead to a spike in blood sugar and is considered to be bad for people who have excessive weight or a tendency toward diabetes. However foods that have carbohydrates also have fibre which does not get easily absorbed in your body thus allowing you to net the amount of fibre from the carbohydrates in the food. Resistant starch while not exactly a fibre also does not easily absorb in the body causing researches and doctors to advocate foods rich in resistant starch.

Resistant starch burns in the intestines which creates beneficial fatty acids causing your body to burn more carbohydrates. Resistant starches have increasingly also been linked to benefits in fighting cancer, especially colon cancer and helping fight heart diseases and diabetes. This is because it does not get digested in the traditional way that carbohydrates get digested and therefore does not result in the same level of spike in insulin.

Resistance starch is stimulated in foods through the process of cooling. For example if you boil pinto beans and cool them in your refrigerator, the process of cooling stimulates an increase in resistance starch. Therefore, they are best eaten cold and not after being re-heated or cooked. Think cold salad!

Foods that are rich in resistance starch include black beans, pinto beans, black beans, mung beans, chick peas and kidney beans. Hummus a wonderful dip made in the Mediterranean region serves the same purpose.


Ritesh is a born again health enthusiast and holds a Certificate in Physiology from Harvard Medical School and a Certificate in Nutrition from Tufts University.