Most carbohydrate-containing foods are broken down into glucose after eating. How quickly this happens determines how much your blood sugar rises. Foods that cause blood sugar to rise quickly can lead to larger spikes – and this makes blood sugar control more difficult in the long run.
However, even small changes in the preparation and combination of foods can help your body process glucose more evenly.
One particularly effective strategy is resistant starch – a form of carbohydrate that is not completely digested in the small intestine. Instead of being quickly converted into glucose, it serves as food for your gut bacteria and slows down the rise in blood sugar after eating.
Here are five simple, scientifically sound hacks to help you incorporate more resistant starch and blood sugar-friendly carbohydrates into your diet.
1. Let the cooked starch cool.
When you cook starchy foods like rice, pasta, or potatoes and then let them cool, some of the starch is converted into resistant starch.
Why this helps:
Resistant starch is broken down more slowly in the small intestine. As a result, less glucose enters the bloodstream at one time. Studies show that cooled rice or other chilled starch sources lead to lower blood sugar spikes than freshly cooked versions.
Here's how to implement it:
Cook rice, pasta or potatoes and put them in the refrigerator for a few hours or overnight.
You can eat them cold (e.g. in a salad) or reheat them.
Combine them with protein and vegetables for an even more stable reaction.
2. Choose foods with natural resistant starch
Some foods naturally contain resistant starch, especially beans, lentils, peas and other legumes.
Why this helps:
These foods slow down glucose absorption due to their high fiber content. At the same time, the resistant starch nourishes your gut bacteria and supports healthy glucose metabolism.
Here's how to implement it:
- Add chickpeas, black beans, or lentils to salads, soups, or wraps.
- Use legumes as a side dish or replace some of the rice or pasta with lentils.
3. Start your day with oats (e.g., overnight oats)
Oats contain naturally occurring resistant starch. The amount even increases when you let cooked oats cool, as with overnight oats.
Why this helps:
Oats provide slowly digestible carbohydrates, which cause blood sugar to rise more evenly. This not only ensures more stable blood sugar levels after breakfast, but also more consistent energy over several hours and fewer mid-morning cravings.
Here's how to implement it:
- Mix oatmeal with milk or a plant-based alternative.
- Let the mixture steep in the refrigerator overnight.
- Add berries, nuts, or chia seeds for more fiber and protein.
4. Use green (unripe) bananas
Unripe, slightly green bananas contain significantly more resistant starch than ripe bananas, in which the starch has already been converted into sugar.
Why this helps:
Resistant starch slows down digestion and ensures a slower, more even rise in blood sugar after eating.
Here's how to implement it:
- Slice a slightly green banana.
- Add them to smoothies or breakfast bowls.
5. Combine carbohydrates with protein, fiber, and healthy fats
Resistant starch works best when combined with nutrients that further slow down digestion – such as protein, fiber, and healthy fats.
Why this helps:
This combination slows down glucose absorption even further. This reduces blood sugar spikes, stabilizes your energy levels, and can prevent cravings.
Here's how to implement it:
- Supplement pasta or rice dishes with lean protein such as chicken or beans.
- Use healthy fats such as olive oil, nuts, or seeds.
- Fill your plate generously with vegetables for more fiber.
Why this is important for your blood sugar
Your body processes glucose differently depending on what and how you eat. Foods high in resistant starch act more like fiber than traditional carbohydrates. They slow down digestion and ensure a more gradual rise in blood sugar after meals.
In the long term, this can help stabilize your blood sugar, support your insulin sensitivity and improve your metabolic health – especially as part of a balanced diet.
