Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson
Mar 25, 2008 by Tina Ruggiero
Apr 29, 2008 at 4:56 pm
I have a question instead of a comment – can you provide examples of “non-resistant” starches? It would help me discern when selecting a starch for my diet.
May 6, 2008 at 4:37 pm
Hi, Jonathan. Questions are always welcome, and yours is a good one. If you’d like to incorporate foods with resistant starches into your diet, here are some suggestions. For breakfast, think oatmeal, bananas and wholegrain breads. For lunch a chilled pasta will do the trick (think pasta salad). Chick peas or kidney beans tossed into a salad is also a good idea, and during dinner, consider navy bean soup, black-eyed peas, edamame (which you can also enjoy in Japanese restaurants) and lentils. Good luck!
Aug 31, 2008 at 6:44 pm
I’ve heard that the food has to cool down for it to become resistant starch. Question is, how “cool” does it have to be?
Sep 1, 2008 at 4:19 pm
That’s a good question, Kooritsuki.
Most foods containing resistant starch (i.e., beans, legumes, cereals), don’t need to be cooled to reap their benefits. Some foods, such as bananas and plantains, don’t even need to be cooked to derive a benefit. Rice and potatoes, though, when cooked then cooled to room temperature, produce 4% – 5% resistant starch, though it’s such a small amount, I’d continue to enjoy those foods warm. If you’d really like to make the most of chilled rice and potatoes, try cold rice and vegetable salads and potato salad made with low-fat mayo. If you need more recipe ideas, just let me know!