The Resistant Starch Secret: How to Stay Full Around the Holidays

By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT

These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.

Everyone knows that holiday time = family gatherings, travel, comfort foods, and the type of eating schedule that feels more “festive” than structured! For many people, this time of year can also bring increased cravings, blood sugar fluctuations and sometimes the feeling of being hungry again even though they just ate an hour ago!

As a registered dietitian, I have so many people asking me how they can stay healthy around the holidays. Overeating is a huge problem people bring to me, and so I always share ways to help stay full longer to prevent overeating at all the holiday gatherings. The biggest overlooked science-backed secret that can help with this? Resistant starch.

Yep- resistant starch is technically considered a carbohydrate- but it behaves differently. I like to educate people on how it’s one of the most underrated tools for appetite control, because it acts like a fiber. Let’s get into it…

What Is Resistant Starch and Why Is It So Good For Me?

Resistant starch is a unique type of carbohydrate that “resists” digestion in the small intestine. Instead of being broken down into glucose like typical starches (which can then spike your glucose levels), it travels down to the colon where it acts more like prebiotic fiber (1). Several reviews and clinical trials highlight its metabolic importance, and if you want to dig deeper- here’s what I mean:

Clinically, this means:

You stay fuller because resistant starch slows digestion and adjusts satiety hormones (2)
Your blood sugar rises more steadily, preventing spikes and crashes that can sometimes trigger those cravings we talked about. (3)
Your gut microbiome gets a “fuel source,” which supports digestive health and regularity- that’s what I mean by “prebiotic fiber”. Resistant starch is broken down by probiotics (the good gut bacteria) in your large intestine, helping to fuel them.

Emerging research suggests resistant starch improves insulin sensitivity and may even help with long-term metabolic health — a major win during a season known for overindulgence (3).

Why Resistant Starch Helps You Stay Full Around the Holidays

We all know that typically holiday meals and gatherings involve lots of treats! These can include things like breads, desserts, stuffing, pastries, cookies, rolls- all refined carbs that digest quickly, can spike blood sugar, and then leave you hungry again shortly thereafter.

Resistant starch does the opposite (and there are breads, desserts, pastries, and rolls that are all made with resistant starch- cue Hero Bread!). Compared with digestible starch, foods high in resistant starch can:

Increase satiety & reduce overall calorie intake

In one study, participants who ate resistant starch (versus digestible starch) reported greater feelings of fullness and ended up not eating as much thereafter (2).

The same randomized controlled trial found that 30 g/day of a resistant starch supplement (type 2) for 6 weeks improved glucose balance and increased levels of the satiety hormone PYY (a hormone that helps you feel full!), while reducing post-meal leptin (another hormone that cues hunger), which can support a hormonal environment more conducive to feeling full. (2).

Stabilize blood sugar & improve insulin sensitivity

Meta-analyses show that resistant starch intake reduces fasting glucose and insulin, lowers HbA1c, and improves markers of insulin sensitivity, especially when consumed at sufficient doses over time. (4)

When insulin sensitivity is improved and glycemic response is reduced, this may blunt the “sugar crash” which can lead to the cravings cycle.

Support gut health and metabolic balance

Because resistant starch ferments in the colon (like fiber), it feeds beneficial gut bacteria and supports production of short-chain fatty acids. We want short-chain fatty acids because they are linked to improved gut integrity, reduced inflammation, and overall better metabolic outcomes.

Where to Find Resistant Starch (Holiday-Friendly Options!)

You don’t have to overhaul your holiday plate to benefit! Simply choose carbs that naturally contain resistant starch OR swap a few ingredients strategically- like Hero Bread baked goods.

Here are dietitian-approved sources:

High-fiber breads & baked goods: Many “low net-carb / high fiber” breads mimic the digestion-slowing effects of resistant starch (we’ll talk about bakers like Hero Bread later).
Oats: Great for warm breakfasts or baked holiday dishes.
Beans & lentils: Perfect for soups, stews, chili, or holiday dips.
Cooked-and-cooled potatoes or rice: Cooling encourages formation of resistant starch. This includes leftover mashed potatoes, potato salad, or chilled rice dishes.
Unripe bananas or banana flour: Great for smoothies, baking, or low-glycemic carb swaps (try air-frying unripe banana “chips”!).

A Simple Holiday Strategy: Pair Resistant Starch with Protein & Healthy Fats

In order to maximize fullness during the holidays, try what I call the Resistant Starch Trio:

Resistant Starch + Protein + Healthy Fat

This combination slows digestion, improves blood sugar stability, and can keep hunger controlled for hours!

Examples:

High-fiber toast (Hero Bread*!) + nut butter + chia seeds
Oatmeal + Greek yogurt + berries
Lentil soup + avocado (can add in a Hero Hawaiian Roll for dipping!)
Rice-and-beans + shredded turkey
Chilled roasted potatoes + olive oil + herbs

How to Use Resistant Starch to Feel Better at Holiday Events

1. Eat a resistant starch-rich snack before a big meal

A slice of Hero Classic White Bread with protein, or a small bowl of oats, can help prevent overeating later.

2. Add resistant starch to holiday dishes whenever possible

Swap traditional bread for Hero Classic White Bread for that stuffing dish, add beans to soups or casseroles, and use cooled potatoes for salads.

3. Balance dessert with a fiber-rich or protein-rich meal beforehand

This helps blunt the glycemic impact and keeps fullness longer, lowering the risk of “dessert then snack” chaos.

4. Use resistant starch for travel days: flights, road-trips, holiday commutes

Enjoying a sandwich using Hero Classic White Bread, overnight oats, or a lentil bowl gives slow-release energy and satiety when schedules (or digestion) get thrown off!

Bottom Line

By making a few simple swaps, holiday eating can be healthy and yummy too! Check out Hero Bread’s line of delicious baked goods include resistant starch, fiber, and protein that you can use in tons of holiday recipes!

REFERENCES

Abellán-Rodas A, et al. “Effects of the resistant starch on glucose, insulin, insulin resistance, and lipid parameters in overweight or obese adults: a systematic review and meta-analysis.
Maziarz M.P., Preisendanz S., Juma S., Imrhan V., Prasad C., Vijayagopal P. Resistant starch lowers postprandial glucose and leptin in overweight adults consuming a moderate-to-high-fat diet: a randomized-controlled trial. Nutrition Journal.2017;16:14. doi:10.1186/s12937-017-0235-8.
Pugh JE, Cai M, Altieri N, Frost G. A comparison of the effects of resistant starch types on glycemic response in individuals with type 2 diabetes or prediabetes: A systematic review and meta-analysis. Front Nutr. 2023;10:1118229. doi: 10.3389/fnut.2023.1118229
Xiong, K., Wang, J., Kang, T., Xu, F., & Ma, A. (2021). Effects of resistant starch on glycaemic control: A systematic review and meta‑analysis. British Journal of Nutrition, 125(11), 1260–1269. https://doi.org/10.1017/S0007114520003700

*All figures listed are per serving. Everyday products (excluding Hero Bread Crafted Collection) contain up to 5g of total fat per serving. See nutrition facts.