The Science of Resistant Starches: How The Protein Bar Elevates Nutrition

How food is prepared can be just as important as what food you eat. At The Protein Bar, we intentionally cool our pasta, rice, and potatoes overnight to enhance the formation of resistant starches—a unique type of carbohydrate with clinically proven health benefits.

What Are Resistant Starches?

Resistant starch (RS) is a form of starch that “resists” digestion in the small intestine and instead ferments in the large intestine, functioning similarly to dietary fiber. This fermentation produces beneficial compounds, including short-chain fatty acids (SCFAs) like butyrate, which support gut and metabolic health (Topping & Clifton, 2001).

There are several types of resistant starch, but one of the most practical and accessible is RS3 (retrograded starch), which forms when starchy foods like rice, pasta, and potatoes are cooked and then cooled (Raben et al., 1994).

The Protein Bar Difference

By combining overnight cooling, we make sure every bite is not just delicious but also:

• Lower on the glycemic index

• Better for your gut

• Packed with fuel for sustained energy

It’s nutrition engineered for your lifestyle—because food should do more than taste good, it should make you feel good too.

👉 Next time you enjoy our pasta, rice, potatoes, or donuts, know this: you’re fueling smarter, not just eating.

By cooling rice, potatoes, and pasta overnight, we roughly double or triple the percentage of starch that becomes resistant starch. This small prep step converts:

• Rice: from ~2% to ~6% RS.

• Potatoes: from ~17% to ~25% RS.

• Pasta: from ~7% to ~14% RS.

That means our meals deliver a lower glycemic impact, stronger gut health benefits, and longer-lasting satiety—all by harnessing natural food science.

Documented Health Benefits

1. Improved Glycemic Control

Studies have shown that resistant starch consumption leads to lower postprandial glucose and insulin responses (Bodinham et al., 2014). This makes RS particularly useful for individuals managing blood sugar, as well as athletes looking for sustained energy release rather than rapid spikes and crashes.

2. Enhanced Gut Health

Resistant starch is a powerful prebiotic, selectively stimulating the growth of beneficial bacteria in the gut. Research indicates that RS fermentation increases production of butyrate, a SCFA linked to improved colonic health and reduced inflammation (Birt et al., 2013; Higgins, 2014).

3. Satiety and Weight Management

Evidence suggests that resistant starch enhances satiety and reduces subsequent food intake, potentially aiding weight management strategies (Willis et al., 2009). By slowing digestion and promoting fullness, RS supports long-term adherence to balanced eating.

4. Improved Insulin Sensitivity

Randomized controlled trials have demonstrated that dietary RS can improve insulin sensitivity in overweight and insulin-resistant individuals (Johnston et al., 2010). This metabolic benefit contributes to better long-term health outcomes.

Why Cooling Matters: The Protein Bar Approach

The transformation of digestible starch into resistant starch through cooling is called retrogradation. Research shows that cooling cooked starches like potatoes or rice increases RS3 content significantly compared to freshly cooked versions (Nugent, 2005).

By intentionally cooling our pasta, rice, and potatoes overnight, The Protein Bar enhances resistant starch content, creating meals that are:

• Lower on the glycemic index

• Supportive of gut microbiota

• More filling and nutrient-friendly

This simple but powerful preparation method aligns with evidence-based nutrition strategies to help our customers fuel performance and health.

Final Thoughts

Resistant starches represent a clear example of how small adjustments in food preparation can yield substantial health benefits. By integrating overnight cooling into our process, The Protein Bar delivers meals that don’t just satisfy hunger, but actively support metabolic health, gut function, and sustained energy.

In other words: every bite is backed by science.

References

• Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., ... & Whitley, E. M. (2013). Resistant starch: promise for improving human health. Advances in Nutrition, 4(6), 587–601.

• Bodinham, C. L., Smith, L., Thomas, E. L., Bell, J. D., Swann, J. R., Costabile, A., ... & Robertson, M. D. (2014). Efficacy of increased resistant starch consumption in humans for the control of glycaemia, gut hormones, and satiety: a randomised controlled trial. Nutrition Journal, 13(1), 23.

• Higgins, J. A. (2014). Resistant starch and energy balance: impact on weight loss and maintenance. Critical Reviews in Food Science and Nutrition, 54(9), 1158–1166.

• Johnston, K. L., Thomas, E. L., Bell, J. D., Frost, G. S., & Robertson, M. D. (2010). Resistant starch improves insulin sensitivity in metabolic syndrome. Diabetic Medicine, 27(4), 391–397.

• Nugent, A. P. (2005). Health properties of resistant starch. Nutrition Bulletin, 30(1), 27–54.

• Raben, A., Tagliabue, A., Christensen, N. J., Madsen, J., Holst, J. J., & Astrup, A. (1994). Resistant starch: the effect on postprandial glycemia, hormonal response, and satiety. American Journal of Clinical Nutrition, 60(4), 544–551.

• Topping, D. L., & Clifton, P. M. (2001). Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. Physiological Reviews, 81(3), 1031–1064.

• Willis, H. J., Eldridge, A. L., Beiseigel, J., Thomas, W., & Slavin, J. L. (2009). Greater satiety response with resistant starch and corn bran in human subjects. Nutrition Research, 29(2), 100–105.