Don’t Resist the Starch in White Rice, Pasta, and Potatoes

When starchy foods like rice, pasta, or potatoes are cooked and then cooled (and optionally gently reheated), some of their digestible starch changes into “resistant starch.”

This resistant starch isn’t broken down in the small intestine but instead reaches the large intestine, where friendly gut bacteria turn it into beneficial compounds that:

• Improve regularity and gut health
• Lower post-meal blood sugar spikes
• Reduce inflammation and support overall metabolic health

Most diets provide only a few grams of resistant starch daily; however, simply cooking, cooling, and reheating starch-rich foods can increase intake to the range found in traditional diets (15–30 g/day).

This easy kitchen trick helps turn everyday meals into a natural way to support blood sugar control and digestive wellness.

Optimal DX Notes:

• Although pre-cooling white rice and pasta can increase resistant starch content, their nutrient content remains inferior to that of whole-grain versions. This nutrient gap should be addressed.
• The arsenic content of whole-grain brown rice should be taken into consideration and minimized. CLICK HERE to learn more.
• Baking potatoes instead of boiling them retains potassium and other important nutrients, while consuming the skin further increases fiber content. It is recommended to avoid or reduce the use of sprout inhibitors and pesticides on potato skin.

Want to Learn More?

OPTIMAL DX MEMBERS CLICK HERE to learn more about resistant starch health consequences, etc.