We analyzed the available evidence and found that less-gelatinized starch is associated with lower increases in blood glucose and insulin after meals in healthy adults. The degree to which starch granules are broken down during heating appears to influence how much these levels rise afterward [1]. When starch is heated less, its structure remains more intact, which may slow how quickly it’s digested and absorbed. This slower release could lead to a more gradual rise in blood sugar and insulin compared to highly processed, fully gelatinized starch. What we’ve found so far is based on one assertion supported by 68.0 instances of evidence, with no contradictory findings in our review. While this suggests a consistent pattern, we note that the evidence comes from a single type of claim and does not include details about meal composition, portion sizes, or individual differences in metabolism. We also don’t have data on long-term effects or how this applies to people with metabolic conditions. The evidence we’ve reviewed leans toward the idea that minimizing thermal processing of starch may help moderate post-meal metabolic responses. For everyday eating, this could mean choosing foods like slightly undercooked pasta, cooled potatoes, or whole grains that haven’t been heavily refined or overcooked — not because they’re “better,” but because they may lead to a gentler rise in blood sugar after eating. Our current analysis is limited by the scope of the evidence we’ve reviewed, and more studies could refine this understanding over time.