It’s worth replacing some refined carbs in your diet with sources of resistant starch. Follow these tips:
Chill correctly. “The longer the food is cooled, the more resistant starch is created,” Hippley-Brown says. Aim for at least 24 hours. Refrigerating creates resistant starch not just in pasta and rice but also in whole grains and legumes. Reheating them may reduce it slightly, but it won’t destroy it.
Focus on fiber all-stars. “Really, you want to be eating more foods that are high in fiber in general,” says Mindy Haar, PhD, RDN, assistant dean of undergraduate affairs in the School of Health Professions at New York Institute of Technology in Old Westbury. She suggests getting resistant starch from legumes, whole grains, seeds, and nuts.
Boost the benefits. Haar suggests upping the nutrient value of chilled pasta, rice, and potatoes by serving them with plant-based proteins (beans, nuts) and healthy fats. Those toppings will also help slow the absorption of sugars into the bloodstream and keep you feeling fuller longer.