To maximize the benefits of eating resistant starches, there are some guidelines: eat pasta slightly undercooked, and eat resistant carbs at room temperature or cooler. In this video, gastroenterologist Robynne Chutkan, MD, explains these rules.
So first of all, it's important to get a lot of resistant starches in your diet, but how you eat them is important also. There is a lot of evidence that suggest that overcooking pasta decreases the effect of the resistance start, so we really recommend that you eat pasta slightly under-cooked in a more sort of [UNKNOWN] texture, because that makes it even more resistant to being broken down into sugar.
There's also data that suggests that eating resistant starches at room temperature even slightly cooler, also enhances this ability to resist being broken down into sugar, so for example, if you're eating pasta or rice and beans, cooling it to room temperature and then eating it, seems to provide more of a resistant effect to being broken down to glucose and eating it hot.
Robynne Chutkan, MD, is a board certified gastroenterologist and the founder and medical director of the Digestive Center for Women, an integrative practice that includes nutritional optimization, exercise and stress reduction.
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