I have had a few patients experiment with resistant starch (RS) – either by adding cornstarch to applesauce or yogurt at bedtime or by cooking and cooling starchy foods like pasta and oatmeal. The RS does seem to make a difference on fasting blood glucose and postprandial blood glucose readings.

According to Julie Miller Jones, PhD., LN, CNS, resistant starch has a few health effects: 1) lowers postprandial blood glucose for that meal and even the following meal and 2) after fermentation in the intestines, the resultant short chain fatty acids are reabsorbed, travel to the liver and inhibit cholesterol synthesis.

Americans on average eat about five grams RS daily (Murphey M, Douglass J, Birkett A. Resistant Starch Intakes in the United States. JADA 2008; 108: 67 – 78). Approximately six to 12 grams RS is needed for effect on both postprandial blood glucose and insulin levels.

I’d like more practical ways to use resistant starch, and I’d like to hear some of your experiences as well. Please share what you know and what types of effects your patients have noticed.

Jill,  some of my patients from India(mainly vegetarian) and of Italian background  state that they benefit from intake of RS. In short, based on their blood test results(these patients are not on statins or any other cholesterol lowering drugs), they feel that  eating foods with resistant starch increases insulin sensitivity/loweres their Trig and TCP levels and helps to keep blood sugars normalized -both fasting and postprandial.  The patients/per my discussion with them,-  eat unprocessed cereals for breakfast, beans and legumes(not from a can but cooked from scratch, black beans in particular), cold pasta and potato salads(a bit of vinegar and oil,some spices, no mayo), almost green bananas, small portions of sourdough bread.

Based on my research re the subject matter, resistant starches are the kinds that the body doesn't digest, they are absorbed much more slowly into the bloodstream than other starches,-thus there are no blood sugar spikes. Instead, they pass largely undigested into the large intestine. Resistant starches are fiber-like, they promote satiety and help with weight management as well.

Some of my patients use diabetes snack bars to keep their blood sugars stable. The ones I'm aware of are NiteBite, Gluc-O-Bar, and ExtendBar- all contain uncooked cornstarch, a naturally occurring resistant starch.  I believe that Glucerna bars also have RS, but I'm not sure.  Thanks. Isabella Wiznitzer, BA , BSN, RN , CDE.,

Isabella, thanks for sharing how your patients use and benefit from resistant starches. I find this topic fascinating and one I need to educate myself more on.

Hi Jill
I personally use Extend Bars and recommend them to my patients. For patients with type 2 diabetes who need to lose weight, it can be used as a snack replacement. It actually causes satiety and seems to keep energy level up. It is good to have before a vigorous exercise regimen also.