Tuesday, April 4, 2017

FOODS (CARBS) HIGHEST IN RESISTANT STARCH

A couple days ago I mentioned some of the foods that are high in Resistant Starch (RS). Below is a list of some of the foods highest in RS. Try to eat some RS foods at every meal when possible or at least a couple meals a day.

This list starts with the foods highest in RS and goes down accordingly.

  • Bananas (note: buy your bananas as green as you can eat them for the most RS. A mostly green banana medium-size, approximately 7 to 8-inches, has 12.5 grams of RS while a ripe banana of the same size has 4.7 grams.) Can't stand greenish bananas? That's okay. The ripe banana still has more RS than other foods.
  • Oatmeal ( 1/2 cup uncooked, toasted, comes in right under the ripe banana with 4.6 grams)
  • White beans, (1/2 cup has 3.8 grams - the highest of all the beans)
  • Lentils (1/2 cup has 3.4 grams)
  • Potatoes (Surprised? Yes, one small cooked potato has 3.2 grams!)
  • Garbanzo beans (1/2 cup has 2.1 grams)
  • Whole-wheat pasta (1 cup cooked has 2.0 grams)
  • Brown rice (1/2 cup cooked has 1.7 grams)
  • Pumpernickel bread (1-oz slice has 1.3 grams)
This is a very small list of RS foods. But you have probably gotten the idea that some of the carbs you are afraid to eat are actually what you should be eating. As with any food, you should not go overboard but you should include resistant starch foods in your daily diet.

Note: File photo

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