10 Resistant Starches That Lower Blood Sugar While You Eat

7. Cooked-and-Cooled Sweet Potatoes: A Sweeter Option That’s Gentler

Sweet potatoes behave like other starchy tubers: after cooking and chilling, some starch converts to a resistant form that slows digestion. Sweet potatoes also bring vitamins, minerals, and fiber, making them a nutrient-dense choice. Prepare them by baking or boiling, cooling in the fridge for 12–24 hours, and serving chilled in salads or gently reheated to 165°F for a warm bowl. Pair cubes with a tahini dressing or add them to grain bowls with lean protein and leafy greens. As with other cooled starches, portion control matters—sweet potatoes contain natural sugars and calories—so balance your plate with vegetables and protein. This swap preserves the bright flavor of sweet potatoes while making their carbohydrates less likely to produce a fast glucose spike, which is helpful for sustained energy through the afternoon.

8. Barley and Hulled Grains: Whole Grains with Slower Carbohydrate Release

Barley and other hulled whole grains are naturally higher in both soluble fiber and forms of starch that slow digestion. Barley’s chewy texture and nutty flavor make it well-suited to salads and warm bowls. Cook a pot, cool it in the fridge to encourage any additional resistant starch formation, and use it in grain salads or as a rice substitute. The Harvard Nutrition Source emphasizes that whole grains and low-glycemic choices support blood sugar control and long-term metabolic health. Try a chilled barley salad with cucumbers, red onion, parsley, and a lemon-olive oil dressing, plus a can of rinsed chickpeas for protein. Because whole grains vary in their glycemic effects, pairing them with vegetables, protein, and healthy fats is a practical step to dampen any remaining glucose rise after a meal. Regular use of barley is a sustainable way to improve carb quality over time.