Reheating leftovers from the night before is a ritual most of us take part in every week. But what if we told you that certain foods offer even more health benefits when they’re reheated, as opposed to freshly cooked? This is due to resistant starches, aka carbohydrates that aren’t digested by the small intestine and instead absorb into the large intestine’s bacteria, according to registered dietitian Katie Sanger. “The formation of resistant starch occurs when certain starchy foods are cooked and then cooled,” she explains. Once cooled, these foods can then be reheated. “This process alters the structure of the starch, making it more resistant to digestion in the small intestine, allowing it to reach the colon where it acts as a prebiotic, feeding beneficial gut bacteria.”
While consumption of carbohydrates is essential for our overall health, activating resistant starches can offer an easy, science-baked method to improve our gut health—all the while enjoying some of our favorite foods.
- Katie Sanger, RDN, is a registered dietitian at WellTheory
- Dawn Menning, RD, is the program director for digital health at the Nutu App
What Are the Benefits of Resistant Starches?
Increases Feelings of Fullness
Absorption of resistant starches can help us feel full for a longer period of time, according to registered dietitian Dawn Menning. Because resistant starches reach the intestines relatively quickly and undigested, you’re more likely to feel satiated compared to foods that metabolize quickly.
Lowers Glucose Levels
“Resistant starch leads to a slower release of glucose, improving insulin sensitivity and reducing blood sugar spikes,” Sanger says. If you struggle with insulin management, resistant starches can help you regulate high levels of insulin production.
Supports Gut Health
Resistant starches are consumed by the healthy bacteria in our gut,. “It acts as a fermentable fiber, feeding beneficial bacteria (like Bifidobacteria), which produce short-chain fatty acids (SCFAs) such as butyrate—great for gut integrity and anti-inflammatory effects,” Sanger explains.
Improves Digestion
Resistant starches can improve the quality and regularity of our bowel movements, Sanger says. Along with promoting satiety, resistant starch goes above and beyond in doing good for our gastrointestinal system.
3 Foods That Are Better for You as Leftovers
Legumes
Legumes, which include lentils, beans, and chickpeas, benefit from reheating. “While naturally rich in resistant starch, cooling them after cooking can enhance this effect even further,” Sanger says.
Oats
Sanger and Menning both agree that oats are an excellent source of fiber and resistant starch. “Cooking, cooling, and reheating oatmeal helps create resistant starch while maintaining its fiber content,” Sanger explains.
Green Bananas and Plantains
Green bananas and plantains are excellent sources of resistant starches—even without reheating. “While naturally high in resistant starch when unripe, cooking and cooling can further increase their beneficial starch content,” Sanger says. And if you’re already partial to either of these fruits, why not consider giving them an extra nutritional boost?
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