Resistant Starch Foods For Dieting

Many diets recommend a low-carb approach, so carb lovers are likely rejoicing at the news that some carbohydrate-rich foods are high in resistant starch, a type of fiber that is not fully digested. Scientists have been aware of the beneficial effects of resistant starch for years, as a 1994 study published in the "American Journal of Clinical Nutrition" found that subjects who ate meals high in resistant starch felt much less hunger later than individuals who didn't. Resistant starch can also help burn fat at a faster rate, according to researchers at the University of Colorado.

Legumes and Whole Grains

Beans, chickpeas and lentils, along with minimally processed whole grains, are a good source of resistant starch, according to David Feder, author of "The Skinny Carbs Diet." He advises slow-cooking resistant starch foods, as this allows more of the starch to develop. Beans are an ideal candidate for slow cooking, as you can simmer them for hours. Fat-free, fiber-rich legumes also fit well into any healthy weight loss plan. Serve them with a side of brown rice or barley for even more resistant-starch benefits.

Vegetables and Fruits

Potatoes, corn and under-ripe bananas are good sources of resistant starch. Potatoes, once cooled, develop even more resistant starch, as do some grains. Bananas were the inspiration for the "Morning Banana Diet," a fad diet that became popular in Japan. Resistant starch is likely the reason that bananas were chosen over other possibilities. If you add bananas to a weight loss diet, be sure to eat them when the tips are still green to get the benefits of resistant starch.

Resistant Starch Additive

Many baked goods labeled "low-carb" have a commercially prepared form of resistant starch added in place of some of the flour, which reduces the total number of net carbs per serving. This form of resistant starch is prepared from high amylose corn, according to the website ResistantStarch.com. The website says this ingredient is now added to foods worldwide. Individuals concerned about corn allergies should carefully read ingredient labels, as this ingredient can be a hidden corn source.

Warning

It is important to note that while these foods provide resistant starch that cannot be digested, such starch does not make up the entire content of these foods. While you might absorb fewer calories from a resistant starch food such as a potato that has been cooled, eating potato salad is unlikely to stimulate weight loss. Continue to watch portion sizes, added ingredients and overall calories when eating resistant starch foods.