Resistant starch: The clever fullness hack

You love potatoes, rice, or pasta just as much as any carb lover, but you also know they pack a heavy carb punch too. Good news is: There’s a trick to make them easier to digest!

The magic words are: Resistant starch. It’s a different form of carbohydrates in cooked, cooled foods that makes our favorite dishes better for our bodies. And of course, our Bosch BetterFood App can show you just the recipes that have the magical resistant starch effect whenever you need (and they will be delicious too).

What is resistant starch and why is it good for you?

It sounds complicated at first, but it’s really not: Resistant starch forms when starchy foods like rice, potatoes, or pasta cool for at least 12 hours after cooking. Their molecular structure changes and that’s exactly when the magic happens. Our bodies can not fully digest this form of starch and that’s a good thing!

The Center for Health explains it this way: Resistant starch reaches the large intestine almost completely undigested and acts like dietary fiber. This makes it a filling, blood sugar-regulating nutrient. Not to mention it becomes a natural booster for your gut health. It becomes food for "good" gut bacteria and promotes a healthy microbiome. The results include a positive impact on digestion, the immune system, and even body weight. Here is another clinical study that supports these claims, made by an international research team in collaboration with Friedrich Schiller University Jena, published in the journal Nature Metabolism. This study observed and positively confirmed the connection between a diet rich in resistant starch and weight loss.

In summary, these positive effects of resistant starch are scientifically proven:

• Feeling full for longer
• Stable blood sugar levels
• A healthy gut microbiome

How do you make resistant starch?

You can easily include resistant starch in your diet and it’s also a perfect match for all meal prep fans out there! Here’s the breakdown:

1. Cook potatoes, rice, or pasta as usual.
2. Let them cool completely, ideally overnight in the fridge.
3. Enjoy them cold the next day (e.g. in a salad) or reheat - the resistant starch stays intact either way!

Reheat #LikeABosch: With many Bosch steam ovens, the reheating function can be your hero. Your food is reheated normally, but the added steam ensures it stays moist and juicy instead of drying out. A perfect match for any starchy food!

Practice the starch hack with these recipes

Bowls, salads, or casseroles; many of our favorites can benefit from the cool-it-down starch magic. Our Bosch BetterFood App has so many recipes you can make with pre-cooked ingredients! Here’s a preview:

With pre-cooked rice from the fridge:

Try out the starch hack with this chinese fried rice >>

One more tip: The fried rice recipes from our Bosch BetterFood App aren’t just super tasty, but also perfect matches for the resistant starch hack: Aren't they just ideal for your lunchbox or a quick after-work meal?

With pasta from the day before:

Works perfectly with this lentil bolognese >>

With leftover potatoes from dinner:

Try this smashed potato salad >>