{"id":14066,"date":"2020-09-03T21:44:00","date_gmt":"2020-09-04T01:44:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=14066"},"modified":"2020-09-22T10:50:19","modified_gmt":"2020-09-22T14:50:19","slug":"foods-high-in-resistant-starch","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/","title":{"rendered":"Foods High in Resistant Starch: Why You Need Them"},"content":{"rendered":"\n<p>What are foods high in resistant starch? Is it possible to have a healthy starch?<\/p>\n\n\n\n<p>Resistant starches don&#8217;t cause your insulin to spike. They&#8217;re great, nutrient-dense food options.<\/p>\n\n\n\n<p>See why foods high in resistant starch are good for you and see a list of resistant starches.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Healthy Starch: Myth or Reality?<\/h2>\n\n\n\n<p>When you eat sugar and the glucose enters your bloodstream, your body releases insulin in response. That insulin then fits into the docking port of three types of cells to give them each instructions on what to do with the sugar. Keep reading to find out more about how starches work, and to see a list of resistant starches.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>In fat cells, the insulin instructs the cell to convert the glucose to fat and store it.&nbsp;<\/li><li>In muscle cells, the insulin helps the cell to absorb the glucose and use it as fuel.&nbsp;<\/li><li>In nerve cells (neurons), the insulin helps the cell to absorb the glucose and use it as fuel.&nbsp;<\/li><\/ol>\n\n\n\n<p>There is a subset of starches called resistant starches\u2014such as yams, taro, and plantains\u2014that don\u2019t have the fattening, disease-inducing effects of corn, rice, wheat, and other starches. Resistant starches don\u2019t get broken down into glucose (blood sugar), but instead pass through <a href=\"https:\/\/www.shortform.com\/blog\/what-happens-in-the-small-intestine\/\">the small intestine<\/a> intact.&nbsp;<\/p>\n\n\n\n<p><strong>Since resistant starches don\u2019t become sugar, your body doesn\u2019t release fat-storing insulin.<\/strong> Furthermore, resistant starches nourish and increase the amount of good <a href=\"https:\/\/www.shortform.com\/blog\/healthy-gut-bacteria\/\">gut microbes<\/a>, which has multiple benefits:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Helping digestion and nutrient absorption<\/li><li>Nurturing the mucous layer in your gut, which helps prevent lectins from breaching the intestinal wall<\/li><\/ul>\n\n\n\n<p>Foods high in resistant starch also help control weight gain by:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Reducing calorie intake when you substitute them for wheat flour and other carbs<\/li><li>Helping you feel full longer<\/li><li>Promoting fat burning and minimizing fat storage<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Foods High in Resistant Starch<\/h3>\n\n\n\n<p><strong>List of Resistant Starches<\/strong>: Go heavy on the foods high in resistant starch, which nourish your good microbes and help digestion and nutrient absorption. These include plantains, parsnips, jicama, and turnips.&nbsp;<\/p>\n\n\n\n<p><strong>Fruits<\/strong>: You can have one avocado a day because it has good fats, and enjoy unripe papayas, unripe mangoes, and unripe bananas because these are resistant starches. Other fruits must be limited, including berries, cherries, apples, peaches, plums, and citrus (not juice).&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Corn Is Not a Healthy Starch<\/strong><\/h4>\n\n\n\n<p>When you start the PPP you\u2019ll realize that corn is <em>everywhere<\/em>: Fast food and <a href=\"https:\/\/www.shortform.com\/blog\/why-is-food-processed\/\">processed food<\/a> use corn oil, cornstarch, cornmeal, corn syrup, and other corn products\u2014even meat contains corn from the animals\u2019 feed.&nbsp;<\/p>\n\n\n\n<p>What\u2019s worse, most of the corn fed to livestock is a GMO called Bt corn. Bt corn has a gene for a powerful lectin that no one is immune to. This corn also contributes to osteopenia and osteoporosis in chickens; per rule number 4, that means you\u2019re at a higher risk of these diseases, as well, when you eat the meat and eggs from those chickens.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are foods high in resistant starch? Is it possible to have a healthy starch? Resistant starches don&#8217;t cause your insulin to spike. They&#8217;re great, nutrient-dense food options. See why foods high in resistant starch are good for you and see a list of resistant starches.<\/p>\n","protected":false},"author":6,"featured_media":14140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,43],"tags":[126],"class_list":["post-14066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-self-improvement","tag-the-plant-paradox","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods High in Resistant Starch: Why You Need Them - Shortform Books<\/title>\n<meta name=\"description\" content=\"Foods high in resistant starch can do wonders for your body. Between weight control and good gut microbes, you need healthy starch. See why.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods High in Resistant Starch: Why You Need Them\" \/>\n<meta property=\"og:description\" content=\"Foods high in resistant starch can do wonders for your body. Between weight control and good gut microbes, you need healthy starch. See why.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-04T01:44:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-09-22T14:50:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2020\/09\/the-plant-paradox-resistant-starch.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1518\" \/>\n\t<meta property=\"og:image:height\" content=\"677\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rina Shah\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rina Shah\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/\"},\"author\":{\"name\":\"Rina Shah\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/d07435826f13a8f422d5d333dceac287\"},\"headline\":\"Foods High in Resistant Starch: Why You Need Them\",\"datePublished\":\"2020-09-04T01:44:00+00:00\",\"dateModified\":\"2020-09-22T14:50:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/\"},\"wordCount\":504,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/09\/the-plant-paradox-resistant-starch.jpg\",\"keywords\":[\"The Plant Paradox\"],\"articleSection\":[\"Food\",\"Self-Improvement\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/\",\"name\":\"Foods High in Resistant Starch: Why You Need Them - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/foods-high-in-resistant-starch\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2020\/09\/the-plant-paradox-resistant-starch.jpg\",\"datePublished\":\"2020-09-04T01:44:00+00:00\",\"dateModified\":\"2020-09-22T14:50:19+00:00\",\"description\":\"Foods high in resistant starch can do wonders for your body. 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