Eat Resistant Starches If You Must Have Your Carbs

By Nicole German (RD, LD)


The term, resistant starch, is not something many are familiar with, but it is commonly found in all types of plant-based foods. Resistant starch is exactly what it sounds like—it resists being digested right away.

Resistant Starch is the whole premise behind The Carb Lover’s Diet by Health Magazine.

Resistant starches are quite complex, so this may be why they have not been covered by the media extensively. But, today, I will explain to you why you should eat these starches and enjoy foods like bananas while still losing weight!

 4 Weight Loss Benefits of Resistant Starch

  1. Do resistant starches help us burn fat and calories?eating-resistant-starches like oatmeal We are still not sure on this one. But, the majority of research has indicated this is true. Or, the starches may just decrease fat accumulation and absorption. What we do know is that resistant starches help us take in fewer calories.
  2. Resistant starches contain fewer calories! Since the starches bypass some digestion, we can’t use as much of the food for energy. This is wonderful news for weight loss.
    One of my tricks is to use flour containing resistant starches to reduce the calories and carbohydrates in baking. Try more oat flour, or this maize flour for some lighter baked goods. Ground flaxseed can help add some filling fiber as well.
  3. Fullness and satiety are the main benefits you get from eating resistant starches. When we are able to include foods that contain carbohydrates in our diet and still lose weight, it almost seems magical. We feel satisfied, fuller, and content.
  4. Resistant starches help prevent quick blood sugar spikes. This help to keep hunger and energy levels more balanced.

Wait a minute…. I can eat a lot of Carbs and still see weight loss?

Yes, but it has to be the right carbohydrates. Foods like beans, peas, bananas, potatoes, oats, and lentils contain resistant starches.

Foods Containing Resistant Starches

Resistant starches are ranked on a scale of RS1-RS4 which correlates to how digestible they are. RS1 means we can not use them for energy at all. RS4 means they are not found in nature, and vary in composition.

  • RS1: Unprocessed beans, peas, lentils, barley, oats, spelt, rye, millet, wheat
  • RS2: Uncooked foods such as cornstarch, bananas (the greener, the better), plantains
  • RS3: Cooked foods such as yams, potatoes, sweet potatoes, cooked brown rice, pasta, bread products, cereals 

The next time someone tells you not to eat a banana, tell them it is your fat-burning secret!


  1. Kayce

    I read that only green bananas contain resistant starch and that the more ripe the banana, the more sugar in contains. Even though it may be natural sugar. Is that true? Do you suggest that we eat more green bananas or does it matter?

  2. Dan

    I eat some of these, such as beans and oats most days. I eat two bananas each day, but they are usually ripe, but not too ripe. I eat cooked brown rice and bran cereals often as well. None of these foods has caused me to regain any of the 95 pounds that I lost. I eat healthy fats from nuts and seeds as well and don’t gain weight. I think the Mediterranean diet at its best does include a lot of resistant starches, such as beans and lentils and fruits. It reduces saturated fat, such as from red and processed meats and is more centered on fish than these meats.

  3. Spectra

    I eat beans and lentils quite often–I’m glad they are beneficial in yet another way. Thanks for the article!