Starch? No problem! They are Fiber! Did You Know That?

You did not know? Me neither! That probably makes over 6 billion of us–minus the few people who specialized in the science of understanding what happens to starchy foods when they get chilled off after cooking and reheated. I did not know this was a science but apparently it is and it is a super one because now we know how to convert simple starchy carbohydrates into fiber rich low carbohydrate resistant starch, which is a fiber.

A friend of mine from the UK told me about this and I searched on the Internet and lo and behold found the BBC Two program “Trust me I am a doctor” with the episode online that examines what happens to starchy foods in our bodies when we eat them freshly prepared hot, chilled, or reheated. Here they tested pasta in an Italian restaurant on 10 volunteers who then had to take blood samples of and by themselves like diabetes blood collection for 2 hours after meal every 15 minutes.

The results show what has apparently been known for well over 20 years that cooked starch once chilled converts into what is called resistant starch.

I have been skeptical but I actually found proof of this on Wikipedia and that there are four types of such resistant starches–there are nearly a million results in the search engine about resistant starches so I suspect there is some truth to this:

  • RS1 Physically inaccessible or digestible resistant starch, such as that found in seeds or legumes and unprocessed whole grains
  • RS2 Resistant starch that occurs in its natural granular form, such as uncooked potato, green banana and high amylose corn
  • RS3 Resistant starch that is formed when starch-containing foods are cooked and cooled such as in legumes,[2] bread, cornflakes and cooked-and-chilled potatoes, pasta salad or sushi rice. Occurs due to retrogradation, which refers to the collective processes of dissolved starch becoming less soluble after being heated and dissolved in water and then cooled.
  • RS4 Starches that have been chemically modified to resist digestion. This type of resistant starches can have a wide variety of structures and are not found in nature.

In fact, many foods we eat have such resistant starches without our knowledge. On a recent trip I was in Scandinavia for three weeks. I noticed that everywhere they ate the same rolled oats we do in the USA except they eat it raw! They mix dried fruits and nuts but that is not necessary. I actually liked the taste of the raw better so I started to eat that for my lunch since that is when I usually crave it–it is quite a heavy food. As it turns out, it is heavy because, as uncooked, it has a ton of resistant starch and my body cannot digest it! A 1/4 cup of uncooked rolled oats has 4.4 gr resistant starch in it! Frozen green peas also naturally have this mysterious naturally occurring resistant starch–1 cup cooked has 4 grams. I medium raw and slightly green banana, exactly how I like it, has 4.7 grams of resistant starch!

What a wealth of information! Now before you get the wrong idea, the conversion from starch to resistant starch type fiber has more benefits than you now eat more fiber. Since starchy foods are off the menu for most diabetics as a result of insulin rise, as it turns out, once the pasta or potato or rice was allowed to cool completely and then you reheat it, it reduces the insulin spike by 50% according to the BBC Two TV program. The chart clearly showed that eating chilled pasta after cooking had some such benefits but reheating it had a significantly higher benefit.

So, the benefits are several fold actually:

  1. Because your body cannot digest resistant starch, you are reducing your caloric intake without dieting!
  2. Obviously the 50% less insulin spike benefits everyone even if one has no diabetes!
  3. You gain a lot of fiber that helps your gut flora feed and produce better health
  4. You can put away your bacteria pills… Once you have good quantity of resistant starch fiber in your gut, the bacteria will live happily ever after since the one thing they are absolutely perfect at is reproduction.
  5. You can finally stuff yourself with pasta and not feel bad about it!

This is good news! We are having leftovers tonight with pasta… ummm… fiber of resistant starch in that! 🙂

Enjoy! The world’s best kept secret is not such a secret anymore!

Comments and pasta are welcome!


About Angela A Stanton, Ph.D.

Angela A Stanton, PhD, is a Neuroeconomist focusing on chronic pain--migraine in particular--physiology, electrolyte homeostasis, nutrition, and genetics. She lives in Southern California. Her current research is focused on migraine cause, prevention, and treatment without the use of medicine. As a forever migraineur from childhood, her discovery was helped by experimenting on herself. She found the cause of migraine to be at the ionic level, associated with disruption of the electrolyte homeostasis, resulting from genetic variations of all voltage dependent channels, gates, and pumps (chanelopathy) that modulate electrolyte mineral density and voltage in the brain. In addition, insulin and glucose transporters, and several other variants, such as MTHFR variants of B vitamin methylation process and many others are different in the case of a migraineur from the general population. Migraineurs are glucose sensitive (carbohydrate intolerant) and should avoid eating carbs as much as possible. She is working on her hypothesis that migraine is a metabolic disease. As a result of the success of the first edition of her book and her helping over 5000 migraineurs successfully prevent their migraines world wide, all ages and both genders, and all types of migraines, she published the 2nd (extended) edition of her migraine book "Fighting The Migraine Epidemic: Complete Guide: How To Treat & Prevent Migraines Without Medications". The 2nd edition is the “holy grail” of migraine cause, development, and prevention, incorporating all there is to know. It includes a long section for medical and research professionals. The book is full of academic citations (over 800) to authenticate the statements she makes to make it easy to follow up by those interested and to spark further research interest. It is a "Complete Guide", published on September 29, 2017. Dr. Stanton received her BSc at UCLA in Mathematics, MBA at UCR, MS in Management Science and Engineering at Stanford University, PhD in Economics with dissertation in neuroscience (culminating in Neuroeconomics) at Claremont Graduate University, fMRI certification at Harvard University Medical School at the Martinos Center for Neuroimaging for experimenting with neurotransmitters on human volunteers, certification in LCHF/ketogenic diet from NN (Nutrition Network), certification in physiology (UPEN via Coursea), Nutrition (Harvard Shool of Public Health) and functional medicine studies. Dr. Stanton is an avid sports fan, currently power weight lifting and kickboxing. For relaxation (yeah.. about a half minute each day), she paints and photographs and loves to spend time with her family of husband of 45 years, 2 sons and their wives, and 2 granddaughters. Follow her on Twitter at: @MigraineBook, LinkedIn at and facebook at
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5 Responses to Starch? No problem! They are Fiber! Did You Know That?

  1. Roald Michel says:

    This really is terrific info! From now on we’ll call leftovers………..main dish. As a matter of fact there won’t be any leftovers, only pre-meals.

    Hmmmm, maybe I’ll open a new restaurant: Ro’s Pre-Meal Inferno, or something.

    Liked by 1 person

    • I agree! We just ate chicken soup with fiber apparently! 🙂 Noodles and pasta become fiber so we had a lot of fiber tonight reheated… so truly a resistant starch food! Don;t you just love it?


  2. Reblogged this on Sherri's Sharing and commented:
    A good read by Angela A. Stanton, PhD.

    Liked by 1 person

  3. Hi Angela, well I think it is very interesting and I will share this because it is good information

    Liked by 1 person

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