Healthy-Carb Diet: Score a Perfect RS 10

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 smoothie

1/2 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)


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

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