Once again, here are my previous posts on resistant starch:
- Prepare for the “Resistant Starch” Assimilation; Resistance is Futile (180 Comments)
- Resistant Starch: 4-Letter Word? Nope. Goal: Create Mashed Potatoes A Diabetic Can Eat Every Day (452 Comments)
- Resistant Starch: Now We're Getting Somewhere (68 Comments)
- Resistant Starch: Now We're Getting Somewhere, Part 2 (35 links to research) (127 Comments)
- The FTA Resistant Starch Trial: N=75 +++ (58 Comments)
- Beans and the Second Meal Effect: Resistant Starch (36 Comments)
- Low GI Mashed Potatoes! and the Resistant Starch Content of Foods (24 Comments)
- How Resistant Starch via Potato Starch and Beans Helped a Type 2 Diabetic
Here's what resistant starch looks like, feeding your colonic gut bacteria (and how probiotics can actually survive the stomach & small intestine to get to where they're supposed to be).
Resistant Starch Granules Feeding Gut Bacteria
Here's another close to home anecdote. Recently my wife, Beatrice, got a blood glucose monitor and began testing regularly. Her dad has been type II for over 40 years, so it's a good precaution for her to take. And the numbers were a bit alarming. Fasting BG averaging in the 110-120 range, or so. Probably Physiological Insulin Resistance (PIR). See, in spite of my posts about rice, beans and potatoes: on average, we're pretty low carb around here simply because we don't gorge on fruit and there's usually no grain or grain products to be found in the house—nor sugar water drinks.
I recall back when, when my dad was dropping weight on an LC Paleo diet, same thing. And it was alarming because I had no knowledge of PIR at the time and often experienced high FBG readings myself.
...Anyway, Beatrice began eating some beans every day (she doesn't do the potato starch), just like she did growing up, Mexican heritage & all. Well guess what? An immediate drop in FBG to the low 90s. I mean immediate. Next morning, where it stays. So I think LCers and LC Paleos have some 'splainin' to do is all. Either there's nothing wrong with having elevated blood glucose all the time, or there's nothing wrong with beans and perhaps other starchy natural foods. You can't have it both ways.
Moving on, "Tatertot" Tim has assembled a 7-page exhaustive and complete list of the Resistant Starch content in foods, with references and notes.
Click here to get the 7-page PDF. Here's what Tim says:
Quite a few surprises when you see it all in one place. For instance, bread. Freezing white bread for 30 days doubles its RS content. Also rye and pumpernickel are the highest in RS by far. Not that I'm eating bread, just saying.
Some other surprises were uncooked rolled oats at 7-14% RS, and the big span in cooked potatoes .16% on low end for boiled to 19% for 'roasted and cooled'.
You can also see the difficulty in pinpointing exact RS values. For instance, the label on Bob's Red Mill Potato Starch says 1TBS=12g. The range of RS in potato starch is 66.7 - 79.3%, therefore 1 TBS of potato starch should have somewhere between 8g and 9.5g.
You can also see why RS is hard to get in any meaningful amount eating a typical paleo or SAD diet. 3-5g/day is the estimate in SAD and may be even lower in paleo.
I should think it safe to recommend people try to get 20g/day of RS and when food isn't enough, supplement with a bit of potato starch.
I added references to the list. If anyone has questions about how the food was prepared or where the values came from, they can easily go to the paper I got the info from.
As a final note, an ignoramus posted in comments (deleted, because I don't entertain stupid very much anymore) the other day that 'using fart inducing potato starch was just as asinine as using a magical bracelet', ignorantly ignoring the fact that the value of resistant starch is only in dispute amongst the woefully ignorant (LCers and Paleos). The essential dietary requirement for resistant starch to feed gut bacteria and its universal benefits is well established over 30 years, in hundreds of studies. Hundreds. I put a few of them up here and here.
Supplementing with Potato Starch is merely an easy way to get it. You now have an exhaustive list of foods. There's also tapioca starch and plantain flour for other supplement options. And in regard to the fartage:
- For myself and others I've corresponded with, it subsides in a couple of weeks.
- The fartage may actually be indicative of something good going on and not a problem. It may be fixing an existing problem.
- I found that when I ran out of potato starch and switched over to plantain starch, above average fartage for a day or so, then back to normal.
- Even beans not properly prepared by soaking don't give me much in the way of farts, anymore.
In terms of quantities, I mix it up a lot. Some days it's a heaping T or two, other days none, and other days just a t, and at different times. I plan to make a blend of potato starch, plantain flour and tapioca starch for my supplementing—as I suspect different starch granules feed different bacterial strains differently. I also plan to keep it up with a variety of properly prepared beans, lentils, legumes.
It is what it is. Which is why, on this score, I'm laughing my ass off at LCers and LC Paleos who simply will not look at the science and don't care, because of what they think they know: which is a Big Fat Zero on this topic. It's laughable, sobering and disappointing all at the same time. Don't buck the catechism, no matter how ignorant it has proven to be.
Next up will be a post a long while in coming. Remember when I promised mashed potatoes for type II diabetics? We have them. Yep, diabetics can now chow down with nary much of a blip in a blood glucose spike. When you see the data, compiled by a PhD Chemist, a very precious few of you might begin getting a clue that all starch is not created equal.
You'll cure your ignorance. Stop being willfully stupid. So that's a good thing.