Which food is a source of resistant starch?

Resistant starch is a type of starch that resists digestion in the small intestine and reaches the large intestine, where it can be fermented by gut bacteria. It has several health benefits, including improving gut health, enhancing satiety, and regulating blood sugar levels.

Cooked and cooled rice specifically becomes a source of resistant starch when it is cooked and then refrigerated. The cooling process allows some of the starch molecules to retrograde, forming resistant starch that is not broken down during digestion. This makes cooked and cooled rice an excellent example of a food rich in resistant starch, which is beneficial for digestive health and can positively affect the gut microbiome.

In contrast, bread typically contains digestible starch, and while the fermentation process used in sourdough bread can increase the presence of some resistant starch, it is generally not recognized as a prominent source. Fruits contain dietary fiber and various carbohydrates but do not significantly contribute to resistant starch levels. Ground beef, being a protein source, lacks starch altogether. Therefore, cooked and cooled rice stands out as the clear choice for a source of resistant starch.