Healthy Carbs: Bananas, Beans, and Other Resistant Starch All-Stars

By Dr. David Samadi

If you’ve been led to believe that all carbohydrates are bad, let’s set the record straight. Carbs have received a bad reputation in recent years, mainly due to highly processed versions loaded with sugar and stripped of nutrients—think pastries, soda, or sugar-coated cereals. But not all carbs are created equal, and steering clear of all of them can deprive your body of essential nutrients.

Resistant starch, a unique type of carbohydrate, is a key player in digestive and metabolic health. Its benefits are numerous and significant, making it a crucial component of a healthy diet.

What Is Resistant Starch?

Resistant starch is a unique type of carbohydrate that resists digestion in the small intestine and instead ferments in the large intestine. There, it acts like a prebiotic, feeding the healthy bacteria in your gut and supporting a more balanced microbiome. In other words, these special carbs don’t just fuel your body—they help nourish the ecosystem within your digestive tract.

Resistant starch is not limited to a few specific foods. In fact, it can be found in a variety of everyday foods that you likely already enjoy, making it easy to incorporate into your diet.

Why You Should Eat More Resistant Starch

Adding more resistant starch to your diet can bring a host of health benefits:

• Better blood sugar control: Because resistant starch isn’t broken down like regular carbs, it doesn’t spike your glucose levels.
• Improved gut health: Fermentation in the large intestine helps grow beneficial gut bacteria while crowding out the harmful kind.
• Increased fullness: These carbs slow digestion, keeping you satisfied longer and helping to reduce cravings.
• Reduced cholesterol levels: Some studies show resistant starch may help lower LDL (bad) cholesterol.
• Lower risk of colon cancer: A healthier gut environment and reduced inflammation may support colon health over time.
• Less bloating: Unlike some fibers, resistant starch ferments slowly, leading to less gas and discomfort.
• Enhanced energy levels: A well-fed microbiome and steady glucose levels can lead to more consistent energy throughout the day.

Top Foods High in Resistant Starch

Let’s highlight some of the healthiest carbohydrate-rich foods that naturally contain resistant starch. These foods are not only healthy but also versatile, giving you plenty of options to incorporate them into your meals.

1. Bananas

Bananas—especially the slightly green, underripe ones—are an excellent source. A medium green banana can provide up to 12.5 grams of resistant starch, compared to 4.7 grams in a ripe one. Bananas also deliver fiber and tryptophan, an amino acid that supports the production of serotonin, the “feel-good” brain chemical.

2. Potatoes (Cooked and Cooled)

White and red potatoes are packed with fiber and resistant starch, especially when cooked and then cooled. This process increases the resistant starch content, making it better for your blood sugar and your gut. Potatoes are also a source of proteinase inhibitors, which may help regulate appetite by boosting satiety hormones.

3. Beans and Lentils

Beans, lentils, and other legumes are rich in both resistant starch and fiber. They’re an excellent source of plant-based protein, B vitamins, and minerals, making them a wise substitute for meat. Regular consumption may help lower blood sugar levels and cholesterol while also improving gut function.

4. Oats

Oats—particularly when eaten raw or soaked (as in overnight oats)—are another great source. Rich in beta-glucan, a soluble fiber known for lowering cholesterol, oats also support healthy blood sugar levels and help reduce inflammation.

5. Brown Rice

Compared to white rice, brown rice digests more slowly and contains more resistant starch. It also delivers fiber and nutrients that help stabilize blood sugar and may support weight control.

6. Barley

A half-cup of cooked barley provides nearly 2 grams of resistant starch and is loaded with both soluble and insoluble fiber. Barley can help with satiety, digestion, and regularity.

How to Add More Resistant Starch to Your Meals

Here are some practical and easy ways to include more resistant starch in your daily routine:

• Cook and cool starchy foods, such as potatoes, rice, pasta, and beans, before eating. Cooling them increases their resistant starch content. You can reheat them before eating—resistant starch remains intact.
• Make overnight oats: Soak uncooked oats in milk or yogurt and let them sit overnight in the fridge.
• Add lentils or beans to soups, stews, or salads.
• Slice green bananas into smoothies or add them to yogurt bowls for a prebiotic boost.

Final Thoughts

Remember, carbohydrates can be a valuable part of a healthy diet, especially when you opt for nutrient-dense choices rich in resistant starch. These foods not only fuel your body but also promote a healthier gut, better metabolism, and more stable energy. 

So, the next time you’re at the grocery store or planning your meals, make those smart carb choices—your stomach and your waistline will thank you.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer, Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.