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If you're new to the world of resistant starch, here's what you need to know: Resistant starch (or RS) is a type of carbohydrate that we can't digest, so it fewer calories than regular carbs. But it's not just a one-trick pony: Research shows RS can also help us lose weight by decreasing hunger and fat storage while . Plus, it may even have health benefits way beyond weight loss, like preventing colon cancer and keeping blood sugar stable.
Want to try it out for yourself? Add in more natural sources like these or try one of following RS-enriched packaged foods.
FiberGourmet (crackers and pasta)
This primarily online-only brand is big on RS packaged foods, with a line of crackers and pastas that are high in RS and super low in calories. Our favorite product: FiberGourmet's Thinables crackers, in both cheese and wheat flavors. Big-brand crackers can have up to 150 calories and less than 1 g fiber in every 1-oz serving. Compare that to FiberGourmet's flavors, which boast a remarkable 60 to 70 calories, 11 g fiber, and about 14 g RS for the same amount of crunchy satisfaction. Proof of deliciousness:Preventionstaffers have been known to eat whole packages in one sitting. Their pasta line features popular shapes (fettucine, rotini, lasagna noodles, penne, elbows), flavor-infused fettucines, and even mac and cheese. (fibergourmet.com)
MORE:Resistant Starch May Be The Next Big Thing In Weight Loss. So Why Haven't You Heard Of It?
ThinSlim Foods (bagels, brownies, breads and more)
Your average bagel runs about 300 calories, with just few paltry grams of fiber and protein, meaning you'll be hungry just a few hours after eating. ThinSlim's Love the Taste bagels use a combination of fiber, RS, and wheat protein to slash the calories down to 100, boost fiber to 14 g and ramp up protein to 14 g. Each one also has 4.5 g of RS. When it comes to taste, they're not too far from the real thing, but ThinSlim bagel products have a much softer, spongier texture than normal bread products. The company also makes pastas, muffins, cookies, snack squares, and pizza dough. You can shop online or find the products at a handful or retail locations across the US. (thinslimfoods.com)
Bob's Red Mill Unmodified Potato Starch
Made from raw potatoes, this flour is a rich source of RS, with about 8 g per tablespoon. Just be careful about heat: Cook the flour above 140ºF, and RS will start to break down. Instead, use in smoothies or cold recipes that call for flour, like thickening sauces after cooking. ( for 24 oz, bobsredmill.com)
King Arthur Hi-Maize Fiber
This flour is derived from a non-GMO strain of corn bred to contain a high percentage of RS—it's got 5 g in every tablespoon. King Arthur's test kitchen recommends replacing ¼ to ⅓ of the regular flour in baked goods for Hi-Maize. RS enthusiasts like to add it to smoothies, too. ( for 12 oz, kingarthurflour.com)
MORE:10 Ridiculously Tasty Low-Sugar Smoothies
WEDO Banana Flour
Unripe bananas are one of the world's richest sources of RS, and new-to-market WEDO claims that just one or two spoonfuls of its made-from-the-fruit flour delivers 20 to 40 g of RS. But just like potato starch, this can't be heated over 140ºF, so stir it into milk or water or add to your smoothie to up your RS intake. And don't worry: It doesn't taste overwhelmingly of bananas. Expect a neutral, bran-like flavor instead. ( for 1 lb, bananaflour.com)
The humble cornflake may have almost 2 g RS per cup, according to most studies, and is lower in sugar than most other packaged breakfast cereals (compare the 2 g in each cup corn flakes with the 18 g you'll find in Kellogg's Raisin Bran). If you want to steer clear of GMOs, choose a brand with the USDA Organic or Non-GMO Project verified seal like Erewhon Corn Flakes. (, attunefoods.com)
We'll never say no to more tacos—especially because each corn tortilla has about a gram of RS. Some studies show that storing your corn tortillas in the freezer for at least 72 hours can actually double the RS content, since the change in temperature causes normal, digestible starches to convert to RS. Choose an organic variety (like Food for Life Sprouted Corn Tortillas) if you avoid GMOs. (, foodforlife.com)
MORE:The 100 Cleanest Packaged Food You Can Buy
Uncooked oats are a rich source of RS—you get 11 g of the stuff in just ⅔ cup. That means your favorite packaged muesli mix is a great way to get more. Just make sure to eat it like cold cereal (cooking lowers oats' RS content) and scan the nutrition label of the box to keep the sugar count low. We like Purely Elizabeth Cranberry Cashew Ancient Grain Muesli—oats are the first ingredient listed and each ¾ cup serving has just 3 g sugar.
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