Free The Animal by Richard Nikoley is by far the best source for integrating Resistant Starches into a modified Paleo diet (He encourages the consumption of rice, legumes and tubers, unlike a lot of Paleo dogmatists).
I have found this article really helpful, as it breaks down Resistant Starch consumption, overall nutrition, and supplementation. I've pasted the part of the article outlining which foods are in-line with a Resistant Starch diet:
http://freetheanimal.com/2013/12/resista...lines.html
1.REPLACE all wheat and other gluten grains (barley & rye) from bread, pasta, cereals WITH white rice, beans, and potatoes (or other starchy veggies) as your "staple" foods and substrates for your proteins (meat, fish, shellfish, fowl, veggies).
2.If you do bread and pasta (but best not often), get gluten free. Whole Foods has a lot of varieties, increasing all the time. I particularly like anything by Udi or Glutino (their crackers are the bomb). http://udisglutenfree.com and http://www.glutino.com. But stay away from all the sweet stuff (cakes, cookies, etc).
3.Corn tortillas are fine, too.
4.Minimize ADDING fat to stuff, as well as sugar. Eat fruit for sweet; cook with butter, ghee, lard, tallow, bacon drippings, coconut oil, red palm oil, or extra virgin olive oil. My favorite of the later is the Kalamata Greek Olive Oil from Trader Joe's. Dump all industrial processed oils (canola, sunflower, safflower, corn, etc). One exception is high oleic sunflower oil (often called "high heat"). Completely different fat profile than regular sunflower oil and it's not GMO, but natural plant breeding. Also, avocado and macadamia nut oil are fine ($$$). 90% of the time, I only use OO raw, on salads or a little drizzle on meat/veggies.
5.Cooking white rice. You can use whatever (basmati, jasmine, etc.) but strangely enough, Uncle Ben's original parboiled rice is the most healthful on a number of levels. Way more nutrition and the parboiling process forms something called "resistant starch" that feeds your healthful gut bacteria critters. To up things even further, cook rice with chicken stock (or beef, or vegetable, or mushroom, etc.). Kitchen Basics is THE BEST and I have tried them all (you can do your own stocks...but pain in the ass). Once cooked, put the leftover rice in the fridge or freezer, rather than letting it sit in the cooker. This forms even more resistant starch. RS, in addition to feeding your critters, also blunts blood glucose spikes significantly by slowing the rate of digestion.
6.Stay away from canned beans. Do them yourself the traditional way. Cover with warm water and let them soak for 24 hours or more, up to 48 where they even ferment; drain, rinse well and then cook in beef stock (add water as necessary). The best beans nutritionally, as well as minimal toxins such as lectins (the soaking process removes much of these too) are: BLACK, LENTILS, PINTO. Red kidney beans are probably the worst. For those, minimal only, like a bit on your salad when at a salad bar (but load up on the garbanzos!). A great way to cook awesome pintos after soaking, and in the pot: a sprinkle over the whole surface of real bacon bits, garlic powder, desiccated onion flakes, and black pepper. Salt to taste when they are done cooking.
7.Do potatoes any way you like (boiled, roasted, baked, nuked). Rather than deep fry, make oven fries with far less fat. coating with a combo of coconut and red palm oil and oven roasting (400 for 20m or so) is the BOMB. Minimize the butter and sour cream with baked or mashed potatoes. For mashed, better to reduce beef stock by 3/4 and thicken with a potato starch slurry—for a tasty sauce/gravy—than to load up with the butter and cream. Or, just do a classic red wine reduction using onion and shallot you strain out. Splurge with the added fat sometimes, just not all the time or often.
8.Dump all the bottled salad dressings because they are all made with those same garbage industrial oils that were originally developed as machinery lubricant. Jet engines use vegetable oils to lubricate turbines. Mouth watering, eh? Instead, use any combo of olive oil, vinegars, lemon, lime, soy sauce, dijon mustard, onion, and whatever other herbs & spices and such you like to make a vast variety of your own salad dressings.
9.Veggies. Anything, cooked any way, but blanching or parboiling is far better than steaming. Ideal is a variety of raw, cooked, blanched. Also, fermented veggies such as sauerkraut, kimchee. Eat seaweed for the iodine. Eat BIG ASS SALADS. I'm talking salad bar salads with all those tons of ingredients including the beans, beats, etc. I go to Whole Foods often, load up a box from their bar, then take it home and dress it myself. If you get those packaged salads for lunches like my wife does, toss the dressings and take along your own in a container.
10.Fruit. Anything, but avoid juices, except the way they used to be consumed—in those little 4 oz juice glasses for breakfast. The dose makes the poison.
11.Nuts. No more than a handful per day (normal handful). Macadamias have the best fat profile by FAR. Brazils are good for the selenium. Filberts are good, but I forget why.
12.Meats. Anything, but again, minimal added fat in the form of gravies, sauces, etc. A pat of butter or drizzle of OO is fine. Meat already has fat in it. Try to eat organ meats like liver—the most nutritionally dense food on the planet by order of magnitude. If you can't tolerate liver, you can: a) hide it in ground beef. You won't be able to taste 2-4 oz of chopped up liver in a pound of ground beef, or b) eat good quality pâté regularly, or liverwurst or braunschweiger.
13.Fish. Anything. As liver is the most nutritionally dense land food, oysters are the most nutritionally dense seafood. Highest source of zinc on the planet. Hopefully, you adore raw oysters, so any time you see 'em on a menu, have some. Trader Joe's has decent smoked oysters that are packed in olive oil (instead of crap cottonseed oil like most brands—search it out). 1/2 - 1 can per day with your rice, or on some Glutino crackers is excellent. Also, mussels and clams are really fine. When I go to a restaurant, the first thing I check is if they have oysters, mussels or clams.
14.Fowl. Anything, but don't buy into this white meat bullshit. Fowl also has the worst omega 6 to omega 3 ratio (the primary reason all the crap vegetable/seed oils are crap). 6:3 is a yin:yang kinda thing. 3 is anti inflammatory, 6 is pro inflammatory. Traditional diets have a typical 3:6 ratio from about 1:1 to 1:3. The typical American diet is 1:15 to 1:30...way out of whack in the balance of nature, and it's primarily because of all the cheap, crap "heart healthy" oils used...and the shifting to chicken everywhere. Eat your chicken & turkey, but it's no panacea.
I have found this article really helpful, as it breaks down Resistant Starch consumption, overall nutrition, and supplementation. I've pasted the part of the article outlining which foods are in-line with a Resistant Starch diet:
http://freetheanimal.com/2013/12/resista...lines.html
1.REPLACE all wheat and other gluten grains (barley & rye) from bread, pasta, cereals WITH white rice, beans, and potatoes (or other starchy veggies) as your "staple" foods and substrates for your proteins (meat, fish, shellfish, fowl, veggies).
2.If you do bread and pasta (but best not often), get gluten free. Whole Foods has a lot of varieties, increasing all the time. I particularly like anything by Udi or Glutino (their crackers are the bomb). http://udisglutenfree.com and http://www.glutino.com. But stay away from all the sweet stuff (cakes, cookies, etc).
3.Corn tortillas are fine, too.
4.Minimize ADDING fat to stuff, as well as sugar. Eat fruit for sweet; cook with butter, ghee, lard, tallow, bacon drippings, coconut oil, red palm oil, or extra virgin olive oil. My favorite of the later is the Kalamata Greek Olive Oil from Trader Joe's. Dump all industrial processed oils (canola, sunflower, safflower, corn, etc). One exception is high oleic sunflower oil (often called "high heat"). Completely different fat profile than regular sunflower oil and it's not GMO, but natural plant breeding. Also, avocado and macadamia nut oil are fine ($$$). 90% of the time, I only use OO raw, on salads or a little drizzle on meat/veggies.
5.Cooking white rice. You can use whatever (basmati, jasmine, etc.) but strangely enough, Uncle Ben's original parboiled rice is the most healthful on a number of levels. Way more nutrition and the parboiling process forms something called "resistant starch" that feeds your healthful gut bacteria critters. To up things even further, cook rice with chicken stock (or beef, or vegetable, or mushroom, etc.). Kitchen Basics is THE BEST and I have tried them all (you can do your own stocks...but pain in the ass). Once cooked, put the leftover rice in the fridge or freezer, rather than letting it sit in the cooker. This forms even more resistant starch. RS, in addition to feeding your critters, also blunts blood glucose spikes significantly by slowing the rate of digestion.
6.Stay away from canned beans. Do them yourself the traditional way. Cover with warm water and let them soak for 24 hours or more, up to 48 where they even ferment; drain, rinse well and then cook in beef stock (add water as necessary). The best beans nutritionally, as well as minimal toxins such as lectins (the soaking process removes much of these too) are: BLACK, LENTILS, PINTO. Red kidney beans are probably the worst. For those, minimal only, like a bit on your salad when at a salad bar (but load up on the garbanzos!). A great way to cook awesome pintos after soaking, and in the pot: a sprinkle over the whole surface of real bacon bits, garlic powder, desiccated onion flakes, and black pepper. Salt to taste when they are done cooking.
7.Do potatoes any way you like (boiled, roasted, baked, nuked). Rather than deep fry, make oven fries with far less fat. coating with a combo of coconut and red palm oil and oven roasting (400 for 20m or so) is the BOMB. Minimize the butter and sour cream with baked or mashed potatoes. For mashed, better to reduce beef stock by 3/4 and thicken with a potato starch slurry—for a tasty sauce/gravy—than to load up with the butter and cream. Or, just do a classic red wine reduction using onion and shallot you strain out. Splurge with the added fat sometimes, just not all the time or often.
8.Dump all the bottled salad dressings because they are all made with those same garbage industrial oils that were originally developed as machinery lubricant. Jet engines use vegetable oils to lubricate turbines. Mouth watering, eh? Instead, use any combo of olive oil, vinegars, lemon, lime, soy sauce, dijon mustard, onion, and whatever other herbs & spices and such you like to make a vast variety of your own salad dressings.
9.Veggies. Anything, cooked any way, but blanching or parboiling is far better than steaming. Ideal is a variety of raw, cooked, blanched. Also, fermented veggies such as sauerkraut, kimchee. Eat seaweed for the iodine. Eat BIG ASS SALADS. I'm talking salad bar salads with all those tons of ingredients including the beans, beats, etc. I go to Whole Foods often, load up a box from their bar, then take it home and dress it myself. If you get those packaged salads for lunches like my wife does, toss the dressings and take along your own in a container.
10.Fruit. Anything, but avoid juices, except the way they used to be consumed—in those little 4 oz juice glasses for breakfast. The dose makes the poison.
11.Nuts. No more than a handful per day (normal handful). Macadamias have the best fat profile by FAR. Brazils are good for the selenium. Filberts are good, but I forget why.
12.Meats. Anything, but again, minimal added fat in the form of gravies, sauces, etc. A pat of butter or drizzle of OO is fine. Meat already has fat in it. Try to eat organ meats like liver—the most nutritionally dense food on the planet by order of magnitude. If you can't tolerate liver, you can: a) hide it in ground beef. You won't be able to taste 2-4 oz of chopped up liver in a pound of ground beef, or b) eat good quality pâté regularly, or liverwurst or braunschweiger.
13.Fish. Anything. As liver is the most nutritionally dense land food, oysters are the most nutritionally dense seafood. Highest source of zinc on the planet. Hopefully, you adore raw oysters, so any time you see 'em on a menu, have some. Trader Joe's has decent smoked oysters that are packed in olive oil (instead of crap cottonseed oil like most brands—search it out). 1/2 - 1 can per day with your rice, or on some Glutino crackers is excellent. Also, mussels and clams are really fine. When I go to a restaurant, the first thing I check is if they have oysters, mussels or clams.
14.Fowl. Anything, but don't buy into this white meat bullshit. Fowl also has the worst omega 6 to omega 3 ratio (the primary reason all the crap vegetable/seed oils are crap). 6:3 is a yin:yang kinda thing. 3 is anti inflammatory, 6 is pro inflammatory. Traditional diets have a typical 3:6 ratio from about 1:1 to 1:3. The typical American diet is 1:15 to 1:30...way out of whack in the balance of nature, and it's primarily because of all the cheap, crap "heart healthy" oils used...and the shifting to chicken everywhere. Eat your chicken & turkey, but it's no panacea.