We analyzed the available evidence and found that minimally processed starchy foods appear to lead to a smaller rise in blood glucose and insulin after meals compared to highly processed versions. This is likely because less-gelatinized starches retain more of their natural structure, which slows how quickly the body breaks them down and absorbs the sugars [1]. The evidence we’ve reviewed so far includes 68 assertions that support this pattern, with no assertions contradicting it. These assertions suggest that when starches are cooked less intensely or processed in ways that preserve their physical integrity—like whole grains, cooled potatoes, or legumes that haven’t been finely ground—they resist digestion more than refined flours or heavily cooked starches. This resistance means sugars enter the bloodstream more slowly, which can help avoid sharp spikes in blood sugar and insulin. We don’t know if this effect is the same for everyone, or how much of a difference it makes in the long term. The evidence doesn’t tell us whether this applies to people with insulin resistance or only to healthy adults. But based on what we’ve seen so far, the pattern holds consistently across the studies reviewed. For everyday life, this means choosing foods like whole oats, brown rice, or cooled pasta instead of white bread or instant mashed potatoes might help keep your blood sugar more stable after eating—not because these foods are “better,” but because their structure changes how your body handles them.