Resistant Starch Should Replace Refined Carbs

Clinical Professor and Chair of the Department of Interdisciplinary Health Sciences Mindy Haar, Ph.D., RDN, is featured in a Consumer Reports article about how to make carbohydrate-rich foods healthier. Dishes including pasta, white rice, and potatoes are high in carb types that can raise blood glucose levels, but one extra step after cooking may make these foods more nutritious. Cooling these carbs before consuming them alters their carbohydrate structure, creating what’s called resistant starch and possibly minimizing blood sugar effects.

“You want to be eating more foods that are high in fiber in general,” says Haar, who suggests getting resistant starch from legumes, whole grains, seeds, and nuts. She advises serving healthy fats and plant-based proteins alongside pasta-, rice-, and potato-based meals to up the nutrient value of your plate.