Resistant Starch

Foods that naturally contain resistant starch include:

• Green bananas and plantains
• Beans, peas and lentils
• Wholegrains including oats and barley
• Cooked and cooled rice, pasta and potato.

What makes starch resistant?

• The starch could be trapped inside a grain e.g. wholegrain food
• The starch granule could be raw e.g. green banana (as a banana ripens the levels of resistant starch will decrease). Note: Oats, green bananas and plantains can lose some of their resistant starch when cooked or heated.
• The starch can be made in the cooking and cooling process e.g. rice, pasta and potato that has been cooked and then cooled is higher in resistant starch than if it is cooked and eaten straight away while hot

Note: For food safety it is recommended not to keep rice refrigerated for more than one day, make sure it is reheated all the way through and only reheat once.

What are the health benefits of resistant starch?

Having a diet rich in resistant starch can help maintain healthy bowel function, lower cholesterol levels and some studies have shown it can reduce the risk of bowel cancer.

It can also help with managing blood glucose levels as carbohydrate foods that are high in resistant starch are digested more slowly. This means we are likely to see a slow, steady rise in blood glucose levels rather than a sharp spike. This is known as low glycaemic index or GI. See the NDSS Glycaemic Index factsheet here.

Carbohydrate foods high in resistant starch are also more filling, this can help with weight management, as it may discourage us from overeating. Reducing weight (if overweight) can improve insulin sensitivity and overall blood glucose management.

How can I eat more resistant starch?

• Instead of cooking your oats to make porridge, try uncooked soaked or “overnight” oats in milk or yoghurt.
• Buy less ripe bananas and eat them before they become brown and spotty.
• Add lentils or other legumes to soups, stews, curries or salads.
• Choose wholegrain carbohydrate foods wherever possible e.g. cereals and breads
• Try cooking rice, potatoes or pasta a day in advance and let them cool in the fridge overnight. You can then eat them cold or reheated the next day (reheating won’t reduce the amount of resistant starch).

If you’re increasing the amount of resistant starch or fibre in your diet, make sure to increase slowly and drink plenty of water to avoid any discomfort e.g. bloating, gas or constipation.

For individualised nutrition advice you can speak to one of our expert diabetes dietitians working in the new Diabetes Victoria Clinic. To find out more or book an appointment online or call 1300 153 123.

Article published January 2024.