10 Resistant Starches That Lower Blood Sugar While You Eat

9. Corn (Cooked and Cooled): Corn Salad and Moderate Glucose Impact

Corn develops some resistant starch after it’s cooked and cooled, which means warm corn dishes can be made friendlier to blood sugar by chilling and serving them in salads or salsas. Sweet corn pairs well with black beans, tomatoes, cilantro, and a squeeze of lime—ingredients that add fiber, protein, and flavor while limiting rapid glucose absorption. As a rule, combine cooled corn with a protein source and some healthy fat to reduce the net glycemic effect of the dish. Keep in mind that corn is still a source of starch and should be treated like other carbohydrates in portion planning. If you’re tracking blood sugar, try a portion of cooled corn salad and measure how your body reacts, then adjust serving sizes. Small, repeatable changes—like turning corn into a chilled side—can make everyday meals calmer for blood sugar without losing the foods you enjoy.

10. Raw Potato Starch (Supplemental): High-Resistant Starch Powder (Use Carefully)

Raw potato starch is a concentrated source of resistant starch (type RS2) and is sometimes used as a supplement to raise resistant starch intake. People mix a measured spoonful into cold yogurt, smoothies, or other chilled foods because heating can reduce some of its resistant properties. Small clinical studies and nutrition reports suggest that supplemental forms of resistant starch can modestly improve post-meal glucose responses and support gut fermentation. Use caution: raw potato starch is minimally processed but not sterile, and not all brands are equal. Start with a small dose and watch for digestive changes—extra fermentable starch can cause gas and bloating for some people at first. Also consult your healthcare provider if you take blood-sugar-lowering medications, since any change to carbohydrate handling could affect dosing. Sourcing a reputable brand and following product directions keeps this option safe and practical.