Healthy-Carb Diet: Score a Perfect RS 10

It’s easy to get the Resistant Starch you need on your own! Use the list of high-Resistant Starch carbs and this quick RS cheat sheet.


All the meals in The CarbLovers Diet add up to at least 10 grams of fat-flushing Resistant Starch a day. But its easy to get the Resistant Starch you need on your own! Just use the list of high-Resistant Starch carbs and this quick RS cheat sheet.

Breakfast CarbsLunch CarbsDinner Carbs10+ Grams of RS Per Day
1 banana (4.7 g) in a smoothie1/2 cup white beans (3.8 g)1 serving whole grain pasta (2 g)10.5 g
1 banana (4.7 g) with oatmeal (0.5g)Sandwich on rye bread (1.8 g)1/2 cup brown rice (1.7g) with 1/2 cup black beans (1.5 g)10.2 g
Cornflakes (0.9 g) with banana (4.7 g)Ham, Sliced Pear & Swiss Sandwich (2.6 g)1/2 cup barley (1.9 g)10.1 g
Banana & Almond Butter Toast (5.6 g)Black Bean & Zucchini Quesadillas (4.7 g)Baked potato (1.4 g)11.7g
Puffed wheat cereal (0.9 g)Greek Lentil Soup with Toasted Pita (5.3 g)Barley Risotto Primavera (4.1 g)10.3 g
Breakfast Barley with Banana & Sunflower Seeds (7.6 g)Sandwich on pumpernickel bread (2.6 g) with 1 ounce potato chips (1 g)1/2 cup millet (1.5 g)12.7 g
Apple & Almond Muesli (4.6 g)Potato salad (2.3 g) over greens with rye crackers (0.8 g)Bistro-Style Sirloin with New Potatoes (2.3 g)10 g
Blueberry Oat Pancakes with Maple Yogurt (4.6 g)Mediterranean Pasta Salad (2.4 g)Black Bean Tacos (4.7 g)11 g
Last Updated: September 27, 2010

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