The Real Benefits of Resistant Starch, According to Nutrition Experts

Food & Wine•January 2, 2026•general

Key Points:

Resistant starch, a type of carbohydrate found in foods like beans, bananas, and cooled potatoes or rice, may improve blood sugar control, reduce inflammation, and support weight loss, according to recent research.
There are five types of resistant starch (RS1-RS5), with RS2 and RS3 being the most beneficial prebiotics for gut health due to their fermentation in the large intestine.
Studies suggest resistant starch intake is linked to lower risks of cancer mortality, improved insulin sensitivity (especially in overweight men), and better blood sugar and lipid profiles, though more research is needed to confirm optimal amounts.
Experts caution that resistant starch benefits are modest and most effective when part of an overall healthy, high-fiber diet rather than as a