As the weeks have gone on and the benefits of resistant starch are becoming more widely understood and accepted I thought it would only make sense to help you create a shopping list, or at least show you the average quantities of resistant starch found in some particularly good sources that I have previously mentioned.
The average Australian diet has been assessed as containing somewhere between 3-9g of resistant starch, even though it is advised that we all get 20g per day; So how about we look at the food sources that could help boost our intake significantly.
The following foods resistant starch levels have been measured based on 1/2 cup of canned / cooked product:
- Cannelloni beans-3.8g
- Lentils- 3.4g
- Chickpeas- 2.1g
- Pearl barley- 1.9g
- Brown rice- 1.7g
- Whole wheat pasta- 1.0g
- Other sources include bananas (4.7g for 1 medium) and cold cooked potatoes (3.2g for 1 medium)
There are a number of other products on the market that have Hi-Maize (TM) used in them which is a known source of resistant starch. Hi-Maize is corn based, and is often used in fibre enriched products such as Nabisco high fibre premium dry biscuits, the Sanitarium up and go ranges (including Energize), Uncle Toby’s body wise bars (for digestive health), as well as a range of gluten free foods. You will also find resistant starch in baked beans (just make sure you go for the low salt varieties if premade).
As you can see, it will take a little more planning if you are to consciously try and bump up your resistant starch intake, however if you are already consuming one of the Goodness Superfoods breakfast cereals, you can have a bowl of minestrone soup (with barley and whole what pasta) for lunch, a Mexican chili con carne dish for dinner, and throw in a banana and some of the enriched whole wheat dry biscuits with cheese for a snack, and you will be well on your way to consuming the recommended 20g per day.
What meal or snack ideas does anyone else have for helping increase their resistant starch intake?