9 Foods That Are High in Resistant Starch

Prebiotic resistant starch helps healthy big intestine bacteria following small intestine digestion. This particular characteristic improves digestion, intestinal health, and metabolism. Eat these nine resistant carbohydrates.

1. Green Bananas

Green bananas, especially unripe ones, contain resistant starch. You may use them in smoothies, salads, and cooking.

2. Legumes 

Beans, lentils, and chickpeas offer resistant starch, fibre, and protein to soups, stews, salads, and sides.

3. Oats

RS2 resistant starch is found in raw or gently cooked oats. Eat oats for breakfast or bake with them.

4. Cooked and Cooled Potatoes

Cooling potatoes after cooking enhances their resistant starch. Eat them in salads or as a side to benefit.

5. Whole Grains 

Whole grains like barley and brown rice have resistant starch, fibre, and minerals. Use them instead of refined grains in meals.

6. Green Peas

Green peas add resistant starch to salads, pasta, soups, and as a side dish.

7. Unripe Plantains

Unripe plantains have resistant starch and can be cooked and served like green bananas, adding new flavour and texture to recipes.

8. Cold Pasta and Rice Salads

After cooking and cooling in the fridge, pasta and rice have more resistant starch, making them excellent for cold salads.

9. Nuts and Seeds

Almonds, cashews, and sunflower seeds are nutritious snacks and salad toppings because they provide resistant starch, good fats, and protein.

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