Resistant Starch: What’s The Latest?

— From Fart Powder to Cancer Prevention: The Journey of Resistant Starch

“Uncover the surprising health benefits of resistant starch, a natural component in everyday foods. From potential cancer prevention to blood sugar control and weight management, this comprehensive review of latest research explores how you can easily incorporate resistant starch into your diet for optimal health. Learn from personal experiences and scientific insights that may revolutionize your understanding of this dietary powerhouse.”

It’s very safe to say that this website is the premier source for information about Resistant Starch on the planet. Tens of thousands of words in well over a hundred posts spanning a few years. Thousands of comments by regular, ordinary folks using resistant starch, sharing their experiences, too.

I could probably think of more things, but that above is a PhD+ education on Resistant Starch. No place else on the entire internet even comes close.

… You might be wondering—if you weren’t around here in the thick of it—how is this ex-Navy officer, blogger, expat in Thailand who writes about chicks too much some kinda authority on resistant starch?

Well, nobody is an authority on anything in the whole universe except for their little ole selves, but I do have one whole hell of a lot of information. The gist of the whole thing is that I was fat and unhealthy in my mid-40s, in the latter 2010s, did something about it, became an influencer in the popular Paleo Diet, intermittent fasting, and high-intensity workouts. I lost about 60 pounds. I was already a blogger with well over 1,000 posts, so this all just came to me, I ran with it, and one of those things was the naturally high interest in the gut biome and in particular, resistant starch.

But I got to thinking:

  1. What is the current research on Resistant Starch, benefits and cautions?
  2. How has my own use of it evolved over the years, and how do I use it and manage it to great effect in Real, Whole, Food, currently, including the management of flatulence?
  3. What do I eat along with resistant starch that offers profound appetite control and resultant weight loss that’s a good as those new super-expensive drugs like Wegovy (and operates the same way, same metabolic pathways)?

So that’s what this post is all about. What I found by knowing where and how to look may surprise you. The stuff on cancer surprised me, as I don’t recall anyone talking about that before. Given the concern over compromised immune systems and how to cleanse your body of spike protein makes this super prescient, given the exploding rates of cancer, especially “turbo-cancer” (metastasizes and kills very quick, sometimes in just days or weeks).

Let’s begin with the most profound, the cancer thing

A trial in almost 1,000 people with high hereditary risk of a wide range of cancers has shown a major preventive effect from resistant starch, found in a wide range of foods such as oats, breakfast cereal, cooked and cooled pasta or rice, peas and beans and slightly green bananas. The astonishing effect was seen to last for 10 years after stopping taking the supplement.

Cancer study: Major preventive effect from resistant starch in people with Lynch syndrome — ScienceDaily

That’s panacea proportions if true. What they found is that ironically, the RS intake did not have an effect on bowel cancers, but reduced other cancers throughout the body by a whopping 60%.

Resistant starch can be taken as a powder supplement and is found naturally in peas, beans, oats and other starchy foods. The dose used in the trial is equivalent to eating a daily banana; before they become too ripe and soft, the starch in bananas resists breakdown and reaches the bowel where it can change the type of bacteria that live there.

So, back to green bananas. Green plantains do the trick, too. I don’t think it matters what variety of banana, just that they’re under ripe by a good measure. My way is different, but I’ll save that for last.

Next up, blood sugar issues

2022 review analyzing the effect of resistant starches on adults with both prediabetes and diabetes also cautiously touts their benefits when it comes to gut health and glucose management but states that more studies must be done before any conclusions can be made. […]

2020 meta-analysisTrusted Source found that resistant starch resulted in significantly lower fasting blood glucose levels than digestible starch, though it did not find as dramatic of an effect on insulin levels.

The Health Benefits of Resistant Starch (healthline.com)

The current study indicated moderate effects of resistant starch on improving glycaemic control.

Effects of resistant starch on glycaemic control: a systematic review and meta-analysis | British Journal of Nutrition | Cambridge Core

So, this goes to kind of what we were exploring way back, which is being able to enjoy some starches in your diet, such as bread, pasta, and potatoes without paying the full cost. More on that at the end.

So much good stuff

As resistant starches are increasingly studied, researchers continue to find health benefits associated with their consumption. Many of the health benefits of resistant starch are also common to oligosaccharides and fermentable fiber.

Resistant starch is especially associated with one type of SCFA called butyrate. According to research studies, butyrate is protective of colon cells and associated with less genetic damage which can lead to cancer.

Butyrate also protects the cells in other ways. This is one of the real strengths of resistant starch over oligosaccharides and soluble fiber. Their fermentation does produce butyrate, but not at the levels of resistant starch.

As with other fermentable fiber, resistant starch is associated with greater mineral absorption. Animal studies have shown that consumption of resistant starch could have a positive effect on intestinal calcium and magnesium absorption. Keep in mind that these studies have been done in animals and more research is needed to determine the effects in humans.

Perhaps most exciting for people with sugar issues, resistant starch seems to improve insulin sensitivity, according to published research.

In the so-called “second meal effect,” fermentable fiber and resistant starch are associated with improved glucose tolerance either at the following meal or the next day.

There is evidence that this is caused by the presence of the short chain fatty acids and by a peptide produced in the fermentation process.

Resistant starch produces more satiety, possibly partly through the release of a different peptide (PYY). Peptide YY is a hormone made in the intestines that suppresses your appetite for about 12 hours after you eat.

Researchers have investigated the effects of resistant starch in both normal weight and obese subjects. Published studies have demonstrated that it can boost satiety and decrease both appetite and food intake.

Researchers continue to investigate the benefits of resistant starch with positive outcomes. Its consumption is associated with lower cholesterol and triglyceride levels, may promote bowel regularity, promotes “good” bacteria, and suppresses “bad” bacteria in the gut.

Lastly, researchers are investigating whether or not resistant starch in a meal is associated with less fat storage after that meal.

Benefits of Resistant Starch and Where to Find It (verywellfit.com)

So, okay, what about all the bad stuff?

I really could not find much, so I went and asked Bing AI and ChatGPT-4 with the Metaphor plugin.

I couldn’t find any recent studies that give an overall negative view of resistant starch or advise against consuming high-RS foods. However, some sources do mention that eating resistant starch may cause mild side effects such as bloating, flatulence, abdominal pain, indigestion, heartburn, and may worsen conditions of irritable bowel syndrome. These side effects are typically mild and go away as your body adjusts to the higher intake.

Bing AI Search: Resistant Starch 101 (everydayhealth.com)

Next up, ChatGPT-4.

Here are some articles that discuss potential concerns or critiques about resistant starch:

Resistant Starch – Dietary Reference Intakes Proposed Definition of Dietary Fiber – This article discusses the proposed definition of dietary fiber, which includes resistant starch, and some of the complexities involved.

Resistant Starch: It’s Not All Sunshine and Roses – This article by Dr. Sarah Ballantyne discusses some potential downsides of resistant starch, particularly for individuals with certain health conditions.

What to Know About Resistant Starches – This WebMD article provides a balanced view of resistant starch, discussing both its potential benefits and some concerns.

ChatGPT-4 and Metaphor: https://chat.openai.com/share/df2f03da-e818-4ed0-999b-f5f19ea6a665

And what do I do?

I rarely use raw potato starch anymore. I can get it here in Thailand from several sources and I have had it on hand, at times. My typical use, however, is to thicken sauces (used the same way as corn starch, as a slurry dumped into the boiling sauce), not to dose as a supplement. But I have taken it supplementally, now and then, just to judge how my gut still handles it, and it’s always pretty good. I can take 2 rounded tablespoons, stirred up in water and downed, without much in the way of excess bloating, discomfort,or the hilarious farting…like back in the old days when first exposed to high doses of RS from raw potato starch.

It would be super easy to do this with rice (cook and cool overnight) because it’s ubiquitous in Thailand. You can make all manner of fried rice dishes (using good fats, not seed oils).

Three other common ways (besides green bananas) to get it from food are cooked and cooled pasta, frozen bread, and cooked and cooled potatoes. It’s the later that I use almost daily. But first, it’s important to understand what we emphasized over and over back in the day. Cooling forms some amount of retrograded resistant starch. Reheating the refrigerated dish actually forms more (within reason…reheat, not recook…so be gentle). So, for instance, reheating leftover pasta dishes gets you a little more RRS (it actually tightens the bonds so makes the RRS more resistant, if that makes sense).

About bread, yea, if you freeze your bread it boosts RRS somewhat. I don’t eat a whole lot of bread, so that’s why I always keep it in the freezer and use it as needed. It’s weird that even high-quality bakery stuff, like French baguettes and such, seem almost perfect after thawing. So, I get a little RS that way.

Where I get most RS is cooked and cooled potatoes, eaten both cold (rarely) and reheated.

I typically buy six medium-sized taters at a time, and they immediately go into the pot of heavily-salted boiling water. I do not peel them. The Thai potatoes are similar to golds back home, and the skin is very thin. After they are boiled, I pop them in the bin at the bottom of the fridge and after a day (takes a day for the RRS to form) I have them available to eat as a snack with salt & pepper (rare) but more commonly, to cube up and fry with diced onions for German-style fried potatoes in 5 minutes. Bigger cubes or wedges tossed in oil (palm or coconut) and in the air fryer for about 10 on high, for nice brown roasted. Or, I’ll peel and cube up, pop in the nuker for a couple of minutes, then mash with a bit of butter, milk, and S&P for “instant mashed potatoes.”

Here are examples of all three. The roasted variety is the middle photo to the right.

It’s a serious fucking addiction. An easy way to have a bit of good carbs every day. My consumption now is somewhere between a half to whole tater daily. When it’s fried potatoes (my most common), it’s sometimes only a half tater and when mashed or roasted, a whole.

That’s about it.

I don’t obsess about it or think it’s a miracle or anything. I think it’s a good and natural part of the diet since you would get some eating in nature.


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