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.
📝 About the author
Samantha De Kock is a state-certified Registered Dietitian and sports scientist with a special focus on gut health, metabolic health, and sustainable weight loss. She completed her undergraduate studies in sports science and her honors degree in dietetics and nutrition.
Samantha combines evidence-based nutrition with practical strategies for everyday life – for long-term results without restrictive diets. Her passion: translating complex science into simple, actionable steps that help people feel good in their bodies.
Qualifications: Sport Science (Undergraduate), Honours in Dietetics & Nutrition
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Published: February 17, 2026 | Last updated: February 17, 2026
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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 passes further into the intestine, where it can serve as "food" for gut bacteria and slow down the rise in glucose levels after eating .
This is particularly interesting if you frequently see glucose spikes after meals – and your body has to release more insulin to stabilize it again.
Here are five simple, scientifically sound hacks to help you incorporate more resistant starch and blood sugar-friendly carbohydrates into your diet.
1) Allow cooked starch to cool (Cook → Cool → Eat/Reheat)
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 – therefore , less glucose enters the bloodstream at one time . Many people observe a smoother blood glucose curve with cooled (and later re-eaten) starches than with 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. as a salad) or reheat them.
- Combine them with protein and vegetables for an even more stable reaction.
💡 Mini-experiment: Eat the same meal once freshly cooked and once "cooled/reheated". With the Hello Inside CGM , you'll immediately see how big the difference is for you – and what your best combinations are.
2) Choose foods with natural resistant starch
Some foods naturally contain resistant starch – especially beans, lentils, peas and other legumes.
Why this helps:
Legumes offer two advantages: They provide plenty of fiber (slower rise in glucose) and contain resistant starch, which can further support 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/pasta with lentils.
3) Start your day with oats (e.g., overnight oats)
Oats contain naturally occurring resistant starch. Soaking oats overnight in water, milk, or a plant-based alternative (overnight oats) makes them much easier for many people to digest – and letting cooked oats cool down afterward can further increase the amount of resistant starch.
Why this helps:
Oats provide slowly digestible carbohydrates that cause a gentler rise in blood sugar – but usually only if they are well-soaked and not eaten plain . If you always combine oats with protein (e.g., skyr, Greek yogurt, or a plant-based protein alternative), glucose absorption is further slowed. Otherwise, many people experience a significant glucose spike after eating oats (especially in large portions or without protein).
The result: more stable values after breakfast, more constant energy over hours, and often less cravings in the morning.
Here's how to implement it:
- Mix oatmeal with water, milk, or a plant-based alternative.
- Let the mixture steep in the refrigerator overnight (at least 6-8 hours).
- Always add protein: e.g., skyr, Greek yogurt, or a plant-based alternative.
- Add berries, nuts or chia seeds for more fiber (and optionally more 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 (ideally combined with protein).
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 – a key component for stable blood sugar levels .
Here's how to implement it:
- Complement pasta or rice dishes with lean proteins such as chicken, fish, tofu 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 classic carbohydrates: they slow down digestion and ensure a more even 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.
🎯 Do you want to know how YOUR body reacts?
With Hello Inside , you can see in real time how meals, exercise, sleep and stress affect your curve – and you can see which hacks really work for you (instead of guessing).
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Note: This information is not a substitute for medical advice. If you have any pre-existing medical conditions or are taking medication, please consult your doctor.
