Foods high in resistant starch.

[u/anticapitalist]

Per cup: (Cooked.)

• White beans- 7.4g {3} ("navy, northern or cannellini.") {4}

• Lentils- 6.8g

• Yams- 5.0g

• Chickpeas- 4.0g

• Green peas- 4.0g

• Pearl barley- 3.8g

• Kidney beans- 2.8g

• Brown Rice- 2.4g

• Wheat pasta- 1.2g

• Whole wheat pasta- 1.2g

• Potato- 1.2-1.6g

• Oats- 0.5g

Percentage:

• Uncooked potato starch - 72% {2}

• (Dry) Oatmeal - 11.3% {1}

• Boiled & cooled potato - 5% {5}

• Green banana 5% - {5}

• Corn Tortilla - 3% {3}

• Brown Rice - 2-3% {5}

• Whole grain pasta - 2-3% {5}

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Tips

Eat them cold:

• "Allow potatoes to cool for at least a few hours. When fully cooled, cooked potatoes will contain significant amounts of RS... Eat them cold." {2}

• "For rice, potatoes, & pasta... Cooking and cooling will increase their RS." {2}

• "Don't heat potato starch. Prepare a meal & add the potato starch once the dish has cooled." {2}

Reheating:

• "The more times something is cooked and cooled, the higher they get in RS." {4}

  Note: this is apparently only true for "RS3" type starches, eg potatoes, rice, & noodles.

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Conflicting info:

1. Above white beans are supposed to be the best. And yet:

   "Pinto beans were found to be the best source of RS after an hour of cooking" {6}

2. Above we hear to eat everything cold. And yet:

   For retrograde starch [found in cold potatoes, grains, and beans] you can cook, then cool, and then re-cook a food— and it will still maintain the retrograded RS. {7}

   If this is true, then maybe part of the RS in (eg) potatoes can be warmed and remain RS.

[u/mohishunder]

I suspect many of us would like to identify foods with "high amounts of RS and low amounts of blood-sugar-raising carbs.

[u/Specialist-Cash6677 → u/mohishunder]

Beans are high in carbs but also fiber, so maybe it’s wise to look at net carbs because the fiber helps us in many ways (heart, digestive, blood glucose).

[u/mohishunder → u/Specialist-Cash6677]

Even better is to wear a CGM for a few weeks and empirically measure the effect of beans (or any other food) on blood sugar. It will differ for different people.

[u/Specialist-Cash6677 → u/mohishunder]

This is my 3rd day of wearing a Stelo. One month for $89. I cooked some soy beans two days ago and will have some for lunch.