How Resistant Starch Can Improve Blood Sugar Control and Lower Cholesterol
When it comes to carbohydrates, most people think of them in simple terms: good carbs and bad carbs. But what if we told you that how you prepare and store your carbs could significantly impact their health benefits? That’s where resistant starch comes into play—a unique type of carbohydrate that has been shown to improve blood sugar control, enhance digestion, and even lower cholesterol levels. The secret? Cooling your cooked carbs.
What Is Resistant Starch?
This is a type of carbohydrate that resists digestion in the small intestine, functioning more like fiber than a typical starch. Because it doesn’t get broken down into glucose right away, it has a lower impact on blood sugar levels, making it an excellent choice for those looking to manage diabetes, reduce cravings, or support metabolic health.
Unlike regular starch, which gets quickly absorbed and raises blood sugar levels, resistant starch makes its way to the colon, where it feeds beneficial gut bacteria and promotes the production of short-chain fatty acids (SCFAs), such as butyrate. SCFAs have been linked to improved gut health, reduced inflammation, and even better insulin sensitivity (1).
How Cooling Carbs Makes a Big Impact
One of the simplest ways to increase resistant starch in your diet is by cooking and then cooling carbohydrate-rich foods. This process is known as starch retrogradation, where the structure of the starch molecules changes upon cooling, making them more resistant to digestion.
Here are four common foods that experience this beneficial transformation:
- Rice – Cook your rice, let it cool in the fridge overnight, then reheat it before eating.
- Potatoes – Boil or bake potatoes, then refrigerate them before consuming.
- Pasta – Cook your pasta, cool it down, and then reheat it for an improved nutritional profile.
- Oats – Overnight oats are naturally higher in resistant starch compared to hot-cooked oats.
Studies have shown that cooling these foods can lower their glycemic index (GI), meaning they cause a slower and steadier rise in blood sugar rather than a rapid spike (2). In one study, cooled and reheated pasta resulted in a 50% lower blood sugar response than freshly cooked pasta (3).
Resistant Starch and Blood Sugar Control
For individuals managing diabetes or insulin resistance, incorporating more resistant starch in the diet can have significant benefits. Research indicates that resistant starch helps reduce post-meal blood sugar spikes, improve insulin sensitivity, and even lower fasting blood sugar levels over time (4).
In a study published in Diabetes Care, participants who consumed a diet high in resistant starch experienced a 33% improvement in insulin sensitivity compared to those eating a diet low in resistant starch (5). This means that their bodies were better able to regulate blood sugar levels, reducing their risk of type 2 diabetes.
Can Resistant Starch Lower Cholesterol?
Beyond blood sugar management, this also plays a role in heart health. The fermentation of resistant starch in the colon produces short-chain fatty acids, which have been shown to reduce cholesterol absorption in the gut. This can lead to lower LDL (bad) cholesterol levels and improved overall cardiovascular health (6).
A study published in The Journal of Nutrition found that individuals who consumed resistant starch had significant reductions in total cholesterol and LDL cholesterol, suggesting that this dietary change could be an easy way to support heart health (7).
Overcoming the Fear of Carbohydrates in a Dieting Phase
For years, carbohydrates have been vilified in diet culture, often seen as the enemy of fat loss. Many people worry that eating carbs, even in moderation, will lead to weight gain or hinder their progress. However, the truth is that your body performs optimally with carbohydrates—even during a fat loss phase.
Carbohydrates are the body’s primary source of energy. When consumed strategically, they can enhance workout performance, support muscle retention, and promote overall well-being. Cutting carbs entirely can lead to fatigue, brain fog, and even hinder metabolic function.
Resistant starch offers an excellent way to include carbs in a diet while reducing their glycemic impact and improving satiety. Since resistant starch slows digestion, it prevents rapid blood sugar spikes and crashes that can lead to cravings and overeating. Moreover, because it enhances gut health and reduces inflammation, it can actually support a more efficient metabolism, making fat loss easier.
Incorporating cooled carbohydrates such as rice, potatoes, and oats into your meals allows you to enjoy the energy and nutrient benefits of carbs while keeping blood sugar stable and digestion optimized. So rather than fearing carbs, consider them a tool for sustainable fat loss and long-term health.
Other Health Benefits
- Supports Gut Health: Resistant starch feeds good bacteria in the gut, which can improve digestion, reduce bloating, and support a healthy microbiome.
- Aids in Weight Management: Because it slows digestion, you feel full longer, reducing overall calorie intake.
- Reduces Inflammation: SCFAs produced from resistant starch have anti-inflammatory properties, which may help reduce the risk of chronic diseases like obesity and metabolic syndrome.
How to Incorporate More Resistant Starch into Your Diet
Now that you know the benefits, here are four easy ways to include it in your diet:
- Meal Prep with Carbs: Cook rice, potatoes, or pasta in advance and refrigerate them before eating.
- Opt for Green Bananas: Unripe bananas are naturally high in resistant starch.
- Include Legumes: Beans, lentils, and chickpeas are excellent sources of resistant starch and fiber.
- Try Overnight Oats: Instead of cooking oats, soak them overnight in the fridge with milk or yogurt.
The Bottom Line
Resistant starch is an underrated nutritional powerhouse that can have profound benefits for blood sugar regulation, cholesterol levels, and gut health. The simple act of cooling your carbs after cooking can transform the way your body processes these foods, making them healthier and more beneficial in the long run.
By making this small but impactful change to your food preparation, you can reap the benefits of resistant starch and support your long-term health goals. Try it out and experience the difference for yourself!
So, the next time you’re making rice, potatoes, or pasta, consider letting them cool before you dig in—your blood sugar, gut, and heart will thank you!
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References
- Cummings, J. H., & Macfarlane, G. T. (1991). The control and consequences of bacterial fermentation in the human colon. Journal of Applied Bacteriology.
- Englyst, H. N., Kingman, S. M., & Cummings, J. H. (1992). Classification and measurement of nutritionally important starch fractions. The American Journal of Clinical Nutrition.
- Monro, J. A., Mishra, S., & Venn, B. J. (2010). Baseline characteristics and glycemic response to pasta: Effects of cooling and reheating. British Journal of Nutrition.
- Robertson, M. D., Currie, J. M., Morgan, L. M., et al. (2003). Prior short-term consumption of resistant starch enhances postprandial insulin sensitivity in healthy subjects. Diabetes Care.
- Johnston, K. L., Thomas, E. L., Bell, J. D., et al. (2010). Resistant starch improves insulin sensitivity and reduces adiposity in overweight individuals. The American Journal of Clinical Nutrition.
- Koutnikova, H., Laakso, M., Lu, L., et al. (2009). Short-chain fatty acids and gut microbiota modulate cholesterol metabolism. The Journal of Nutrition.
- Behall, K. M., Scholfield, D. J., & Hallfrisch, J. (2006). Diets containing high amylose vs. low amylose maize starch: Effects on metabolic variables in human subjects. The Journal of Nutrition.