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Reheating leftovers from the previous day has become a weekly tradition for many. But what if we told you some foods actually become even more beneficial to your health when reheated, rather than freshly prepared? This is because of resistant starches, which are carbohydrates that don’t break down in the small intestine, instead reaching the large intestine where they interact with bacteria, says registered dietitian Katie Sanger. 'Resistant starch forms when specific starchy foods are cooked and then cooled,' she explains. After cooling, these foods can be reheated. 'This process changes the starch's structure, making it harder to digest in the small intestine, allowing it to reach the colon and act as a prebiotic, supporting good gut bacteria.'
While carbohydrates are crucial for overall health, activating resistant starches presents a simple, science-backed way to boost our gut health—all while indulging in some of our favorite meals.
- Katie Sanger, RDN, is a registered dietitian at WellTheory
- Dawn Menning, RD, serves as the program director for digital health at the Nutu App
What Are the Advantages of Resistant Starches?
Enhances Satiety
The digestion of resistant starches can help us feel fuller for a longer time, explains registered dietitian Dawn Menning. Since resistant starches move quickly through the intestines and remain undigested, they tend to keep us satisfied longer compared to foods that are digested more rapidly.
Reduces Glucose Levels
“Resistant starch results in a more gradual release of glucose, enhancing insulin sensitivity and minimizing blood sugar spikes,” says Sanger. For those managing insulin, resistant starches can help regulate excessive insulin production.
Enhances Gut Health
Resistant starches are consumed by the beneficial bacteria in our gut. “It functions as a fermentable fiber, nourishing good bacteria (such as Bifidobacteria), which then produce short-chain fatty acids (SCFAs) like butyrate—promoting gut integrity and offering anti-inflammatory benefits,” explains Sanger.
Boosts Digestion
Resistant starches can enhance the regularity and quality of our bowel movements, says Sanger. In addition to boosting satiety, resistant starch provides significant benefits for our gastrointestinal health.
3 Foods That Are Healthier When Reheated
1. Legumes
Legumes, such as lentils, beans, and chickpeas, become even more beneficial after reheating. “Naturally high in resistant starch, allowing them to cool after cooking can further amplify this effect,” says Sanger.
2. Oats
Both Sanger and Menning agree that oats are a fantastic source of fiber and resistant starch. “By cooking, cooling, and reheating oatmeal, you help create resistant starch while preserving its fiber content,” Sanger notes.
3. Green Bananas and Plantains
Green bananas and plantains are fantastic sources of resistant starch—even without the need to reheat. “These fruits are naturally rich in resistant starch when unripe, but cooking and cooling them can boost their beneficial starch content even further,” says Sanger. If you're already a fan of these fruits, why not give them an added nutritional boost?
