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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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March 26, 2014

The Definitive Guide to Resistant Starch

By Mark Sisson
407 Comments

FloursA few years back, I briefly covered a throwaway Yahoo! article about how “carbs will make you lose weight” because so many readers had emailed about it. It turned out that the “carbs” in the article were resistant starch, a type of carbohydrate that our digestive enzymes cannot break down. I’ll admit now, with regret, that I didn’t look as deeply into the matter as I might have. I didn’t dismiss resistant starch, but I did downplay its importance, characterizing it as “just another type of prebiotic” – important but not necessary so long as you were eating other fermentable fibers. While technically true, we’re fast learning that resistant starch may be a special type of prebiotic with a special place in the human diet.

Before I go any further, though, a series of hat tips to Richard Nikoley, Tatertot Tim, and Dr. BG, whose early and ongoing research into the benefits, real-world implications, and clinical applications of resistant starch have proved to be a real asset for the ancestral health community. Oh, and I even hear tell that they’re writing a book on the subject. Interesting…

In subsequent Dear Mark articles, I’ve since given resistant starch a closer, more substantial look, and today I’m going to give it the definitive guide treatment.

What Is Resistant Starch?

When you think about “starch,” what comes to mind?

Glucose. Carbs. Elevated blood sugar. Insulin spikes. Glycogen repletion. Basically, we think about starch that we (meaning our host cells) can digest, absorb, and metabolize as glucose (for better or worse).

Officially, resistant starch is “the sum of starch and products of starch degradation not absorbed in the small intestine of healthy individuals.” Instead of being cleaved in twain by our enzymes and absorbed as glucose, resistant starch (RS) travels unscathed through the small intestine into the colon, where colonic gut flora metabolize it into short chain fatty acids. Thus, it’s resistant to digestion by the host.

There are four types of resistant starch:

RS Type 1 – Starch bound by indigestible plant cell walls; found in beans, grains, and seeds.

RS Type 2 – Starch that is intrinsically indigestible in the raw state due to its high amylose content; found in potatoes, bananas, plantains, type 2 RS becomes accessible upon heating.

RS Type 3 – Retrograded starch; when some starches have been cooked, cooling them (fridge or freezer) changes the structure and makes it more resistant to digestion; found in cooked and cooled potatoes, grains, and beans.

RS Type 4 – Industrial resistant starch; type 4 RS doesn’t occur naturally and has been chemically modified; commonly found in “hi-maize resistant starch.”

It’s almost certain that different RS types have somewhat different effects on our gut flora, but the specifics have yet to be fully elucidated. In general, RS (of any type) acts fairly similarly across the various types.

Where Do We Get It?

We can get RS from food. The richest food sources are raw potatoes, green bananas, plantains, cooked-and-cooled potatoes, cooked-and-cooled-rice, parboiled rice, and cooked-and-cooled legumes.

We can get RS from supplementary isolated starch sources. The best sources are raw potato starch, plantain flour, green banana flour, and cassava/tapioca starch. Raw (not sprouted) mung beans are a good source of RS, so mung bean starch (commonly available in Asian grocers) will probably work, too.

The most reliable way to get lots of RS, fast, is with raw potato starch. There are about 8 grams of RS in a tablespoon of the most popular brand: Bob’s Red Mill Unmodified Potato Starch. It’s also available at Whole Foods.

For an exhaustive compendium of RS sources, check out this PDF from Free the Animal.

What Does It Do for Us?

Like any other organism, gut bacteria require sustenance. They need to eat, and certain food sources are better than others. In essence, RS is top-shelf food for your gut bugs. That’s the basic – and most important – function of RS.

What Are the Health Benefits of Consuming RS?

What does the research say?

Preferentially feeds “good” bacteria responsible for butyrate production. It even promotes greater butyrate production than other prebiotics. Since the resident gut flora produce the butyrate, and everyone has different levels of the different flora, the degree of butyrate production varies according to the individual, but resistant starch consistently results in lots of butyrate across nearly every subject who consumes it. Butyrate is crucial because it’s the prime energy source of our colonic cells (almost as if they’re designed for steady exposure to butyrate!), and it may be responsible for most of the other RS-related benefits.

Improves insulin sensitivity. Sure enough, it improves insulin sensitivity, even in people with metabolic syndrome.

Improves the integrity and function of the gut. Resistant starch basically increases colonic hypertrophy, making it more robust and improving its functionality. It also inhibits endotoxin from getting into circulation and reduces leaky gut, which could have positive ramifications on allergies and autoimmune conditions.

Lowers the blood glucose response to food. One reason some people avoid even minimal amounts of carbohydrate is the blood glucose response; theirs is too high. Resistant starch lowers the postprandial blood glucose spike. This reduction may also extend to subsequent meals.

Reduces fasting blood sugar. This is one of the most commonly mentioned benefits of RS, and the research seems to back it up.

Increases satiety. In a recent human study, a large dose of resistant starch increased satiety and decreased subsequent food intake.

May preferentially bind to and expel “bad” bacteria. This is only preliminary, but there’s evidence that resistant starch may actually treat small intestinal bacterial overgrowth by “flushing” the pathogenic bacteria out in the feces. It’s also been found to be an effective treatment for cholera when added to the rehydration formula given to patients; the cholera bacteria attach themselves to the RS granules almost immediately for expulsion.

Enhances magnesium absorption. Probably because it improves gut function and integrity, resistant starch increases dietary magnesium absorption.

What do user anecdotes say?

Improves body composition. I’ve heard reports of lowered body fat and increased lean mass after supplementing with or increasing dietary intake of RS. Seeing as how RS consumption promotes increased fat oxidation after meals, this appears to be possible or even likely.

Improves thyroid function. Many RS supplementers have noted increases in body temperature, a rough indicator of thyroid function.

Improves sleep, conferring the ability to hold and direct (in real time) private viewings of vivid movie-esque dreams throughout the night. I’ve noticed this too and suspect it has something to do with increased GABA (gamma-aminobutyric acid) from the increased butyrate. Another possibility is that resistant starch is feeding serotonin-producing gut bacteria, and the serotonin is being converted to melatonin when darkness falls.

Increases mental calm. Many people report feeling very “zen” after increasing RS intake, with reductions in anxiety and perceived stress. The latest science indicates that our gut flora can impact our brain, and specific probiotics are being explored as anti-anxiety agents, so these reports may very well have some merit.

Are There Any Downsides?

For all the success stories, the message boards are also rife with negative reactions to RS. They take it, maybe too much to start, and get gas, bloating, cramping, diarrhea or constipation, a sense of “blockage,” headaches, and even heartburn. I think RS supplementation may be a good measuring stick for the health of your gut. Folks with good gut function tend to respond positively, while people with compromised guts respond poorly. The gas, bloating, cramps and everything else are indicators that your gut needs work. But it’s not the “fault” of resistant starch, per se.

What to do if you’re one of the unlucky ones? You’ve got a few options:

You could skip it altogether. I think this is unwise, personally, because the role of fermentable fibers, including RS, in the evolution of the human gut biome/immune system has been monumental and frankly irreplaceable. There’s a lot of potential there and we’d be remiss to ignore it.

You could incorporate probiotics. You need the guys that eat the RS to get the benefits of consuming RS. And sure, you have gut flora – we all do, for the most part, except after colonic sterilization before a colonoscopy or a massive round of antibiotics, maybe – but you don’t have the right kinds. Probiotics, especially the soil-based ones (the kind we’d be exposed to if we worked outside, got our hands dirty, and generally lived a human existence closer to that of our ancient ancestors), really seem to mesh well with resistant starch.

You should reduce the dose. Some people can jump in with a full 20-30 grams of RS and have no issues. Others need to ramp things up more gradually. Start with a teaspoon of your refined RS source, or even half a teaspoon, and get acclimated to that before you increase the dose.

You could eat your RS in food form. Potato starch and other supplementary forms of RS are great because they’re easy and reliable, but it’s also a fairly novel way to consume RS. You might be better off eating half a green banana instead of a tablespoon of potato starch.

My Experience

The first time I tried potato starch, I got a lot of gas. Not the end of the world, and I realize gas is a natural product of fermentation, just unpleasant. It died down after a few days, but it was only after I added in some of my Primal Flora probiotic that I started seeing the oft-cited benefits: better sleep, vivid dreams, a more “even keel.”

Now, I do potato starch intermittently. I’m very suspicious of eating anything on a daily basis. I tend to cycle foods, supplements, exercises, everything. Gas production goes up every time I re-start the potato starch, but not unpleasantly so and it subsides relatively quickly, especially when I take the probiotics.

So there’s a learning curve to RS. It’s not a cure all, but neither is anything else. It’s merely an important, arguably necessary piece of a very large, very complex puzzle.

Resistant starch is vitally important for gut (and thus overall) health, but it’s not the only thing we need. It’s likely that other forms of fermentable fiber (prebiotics) act synergistically with RS.

Hey, it’s almost like eating actual food with its broad and varied range of bioactive compounds, polyphenols, fibers, resistant starches, vitamins, and minerals tends to have the best effects on our gut biome! You can certainly enhance the picture with isolated refined resistant starches and fibers like unmodified potato starch, but they can’t replace what our bodies really expect: the food.

Let me know what you think, and I hope you find this guide useful.

What’s your experience been with resistant starch? Good, bad, neutral? Let’s hear all about it!

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407 Comments on "The Definitive Guide to Resistant Starch"

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Christopher Lee Deards
2 years 6 months ago

Potato starch is something I keep intending to add to my nightly homemade kefir blend.

I assume that the time of day you take RS does not matter?

As is I eat cooked and cooled sweet potatoes several times a week, but I doubt that’s as beneficial, with respect to RS, as potato starch.

Paul
Paul
2 years 6 months ago

according to freetheanimal, sweet potatoes have almost no resistant starch, neither raw nor cooked/cooled.

Jessica Isles
Jessica Isles
2 years 6 months ago

In a recent post Mark talked about the very fibrous strain of potato/root vegetables that paleo person would have eaten. Can we grow these today? I’m starting a garden and that would be a great addition. Does anyone know anything about this?

glib
glib
2 years 5 months ago

I think chicory root would be a good start. I am planting some in the garden this year to try. It is the highest source of inulin. But generally roots of all sorts are good sources of fermentable fibers. Yacon, turnip, daikon, radish, carrot.

Nancy
Nancy
1 year 7 months ago

I’d love to learn more about your kefir blend. Would you share your recipe?

SandraFrog
SandraFrog
1 year 5 months ago

Is uncooked pasta (eating hard dried pasta) different than eating cooked (or cooked and cooled or reheated) pasta?

Alice
Alice
2 years 6 months ago

I’m one of the ones who got headaches and worse sleep while taking potato starch, so I appreciate that you addressed that.

Peter
Peter
2 years 6 months ago
Experienced the same, at least the bad sleep. But that was when I took the PS later in the day. I also had really bad gas issues, the smell was not roses and apples. Since then I’ve incorporated soil based bacteria in the form of not washing my vegetables and changed the timing to right in the morning and after those changes I’ve seen some, but not all, of the mentioned benefits. I’ve also upped my total carb intake and decreased my proteins and fats. I bake my own sourdough breads out of heirloom grains such as spelt, and since… Read more »
Alice
Alice
2 years 6 months ago

I bet your sourdough bread is a-ma-zing.

TM
TM
2 years 6 months ago

So this is saying it’s good to eat grains and beans now? Paleo I thought was oppposite?

Alice
Alice
2 years 6 months ago

I think it’s saying that it’s good to find out what works for each of us. 🙂

sootedninjas
sootedninjas
2 years 6 months ago

maybe you don’t respond well to nightshades.

@NullJP
@NullJP
2 years 6 months ago

I know I’m sensitive to nightshades, and am very disappointed to read about sweet potatoes being nearly useless for resistant starch.

Guess it’s beans for me…

JP

sootedninjas
sootedninjas
2 years 6 months ago

next best thing to PS is raw Plantain and raw green banana

Alice
Alice
2 years 6 months ago

Probably it’ll be green bananas for me because plantains are loaded with oxalates and one kidney stone was enough for me.

Alice
Alice
2 years 6 months ago

I seem to not have trouble eating potatoes and tomatoes, but your point is one I considered.

Lori
Lori
2 years 2 months ago
It could be that both tomatoes and potatoes are in the night-shade family as well as eggplant and peppers of all kinds I know that they can aggravate fibromyalgia, My flares and fibro issues were greatly reduced when I found this out and eliminated them, because I was a big consumer of tomatoes, peppers, and white potatoes, think that, especially the first 2 were healthy and good for me, we need to remember that all our bodies respond differently to foods, the biggest thing we must learn to do as we change our diets is to listen to our bodies… Read more »
Kimmy
Kimmy
1 year 6 months ago

Did it eventually subside?

Elisa
Elisa
2 years 6 months ago

Okay, I’m going to try the potato starch again. I bought some after reading about the benefits, but wasn’t sure how to take it. It tasted like raw potato, and that worried me. After all, raw potato is poisonous! I’m really keen to see if it can improve my GABA levels for that “everything’s going to be okay” feeling. Tamer blood glucose levels would be nice too.

D. M. Mitchell
2 years 6 months ago

Actually, Elisa, raw potatoes generally are not poisonous. There are some exceptions, however. Here is an article about eating raw potatoes which also mentions most of what Mark wrote about resistant starch.
http://www.utsandiego.com/news/2009/Aug/05/1f5focusm195324-pros-and-cons-munching-raw-potatoe/

Carole P
Carole P
2 years 6 months ago

I have been eating raw potatoes since a child (64 now) and I’m not dead yet. Before I stopped eating wheat, raw potato sandwiches were an absolute favorite. Green potatoes from sun exposure is mildly toxic.

Barb
2 years 6 months ago

Raw potatoes are not poisonous. If they were… I should be dead hundreds of times over.

Charlie
Charlie
2 years 6 months ago

Potatoes contain substantial amounts of two glycoalkaloids, namely solanine and chaconine that can wreck havoc on a person’s bowels. These chemicals disrupt gut epithelial barrier integrity and aggravate or maybe cause inflammatory bowel disease (IBD). There are more concentrated in the skin of the potatoes. There are other possible toxic reactions to solanaceae that are under appreciated. There is a reported case in 2008 of diabetes insipidus brought on by high dose solanine.

Barb
Barb
2 years 6 months ago

Fair enough. They may not taste good, they may cause irritation and they may cause digestive issues. When I think if something as “poisonous”… I consider it to mean that it will kill 100% people stone dead, 100% of the time at the MLD (minimum lethal dose).

Arsenic is poisonous. Raw potatoes are not.

Chupo
Chupo
2 years 6 months ago
I suppose some may be sensitive too them like anything else. I remember hearing Nora Gedgaudas in a podcast say that potatoes would give her appendicitis-like attacks. I’ve never had such problems with potatoes cooked or raw. I used to eat them raw as a kid. It was something about the crunchiness of them that I loved. More recently, I ate so many raw potatoes one day that my pooh smelled strongly of what must have been butyrate. It wasn’t pleasant but was unlike anything I’d smelled before. Even then I didn’t have any digestive issues from it. Maybe it’s… Read more »
Scott
Scott
1 year 5 months ago
Have you ever read about the “reported case”? A number of factors played in other than eating potato skins (I don’t remember the specifics). Also, you’d need to eat a lot of green potato skin for a reaction. I believe one study showed a person would need to eat about 100lbs of green skinned potatoes a day for a few months to die from the glycoalkaloids. The dose makes the poison. The glycoalkaloids were poisons for much smaller animals, e.g. potatoes didn’t evolve to harm humans, but much smaller animals and insects. So, peal potatoes if the green scares you,… Read more »
WelshGrok
WelshGrok
2 years 6 months ago

How anyone can eat raw potatoes is beyond me – They have to rank up there as one of the worst things I’ve ever tasted in my life!

Charlie
Charlie
2 years 6 months ago

The dosage makes the poison.The problems with poisons is that many will not kill or you will develop problems instantly some may take 10 or 20 years to manifest. By the way the form of cooking also affect the concentration frying the potatoes increase the concentration of glycoalkaloids.

Jack Navarath
Jack Navarath
2 years 6 months ago

Ummm, isn’t the Minimum Lethal Dose, by definition the minimum required to kill you? So……anything at the MLD would be a poisonous. Just sayin……

Chupo
Chupo
2 years 6 months ago
Interesting! Raw potatoes have almost no flavor to me. Sometimes I soak them in vinegar water and salt for that reason – to give them some kind of flavor. Usually, I just eat them whole. I’m unusual though in that I’ve always liked the taste of commonly disliked foods such as liver and spinach but I chalked that up to having been fed those foods as a child. I was really surprised by how many people can’t stand the taste of liver and have to resort to hiding it in other foods. I was never “fed” raw potatoes as a… Read more »
Sharon Burress
Sharon Burress
2 years 5 months ago

A peeled raw potato with a little sea salt is a delightful taste and texture! I ate them all the time as a child.

The Todd
The Todd
8 months 13 days ago

Slice them thin and put them to soak in some vinegar, dill weed and salt. (Which is also good on cooked/cooled potatoes). Go more for potato salad then pickles.

barb
barb
2 years 6 months ago

yes, the raised GABA and better dreaming and sleep would be fab. Is there an more optimum time of day to take it?

Mari Ann Lisenbe
2 years 6 months ago

My mom is 100 and has eaten raw potatoes for as long as I’ve known her. So far, she’s not dead 🙂

Krista
Krista
1 year 5 months ago

Fantastic about your Mom Mari Ann!! Congratulations to her ????. My mom has always eaten rutabaga raw while preparing it and she is 93 and healthy. Maybe it is the root veggie thing? I hope my Mom does as well as yours. ????

Mari Ann Lisenbe
1 year 5 months ago

Very cool, Krista! My mom is coming up on 101 and still going strong. Hoping the same for your mom. Tell her to keep on eating those starchy roots 🙂

John D
John D
2 years 6 months ago

if you are feeding the gut then the gut inhabitants need to be there that can/will eat the RS. Maybe a few weeks of fermented foods to populate the colony before you try to feed it. But once that population is in place and happily fed it seems to me you’d want to keep doing it.

Rob
2 years 6 months ago

This was my experience as well. After adding in some soil-based probiotics I had better results (less gas, started having much more vivid dreams, etc). If someone is having some negative reactions it might be worth trying before giving up.

chris
chris
2 years 6 months ago

Im missing the number reasoning. What is the reason to supplement RS instead of get it from food? How much RS is “good enough” and how much real food would meet that amount?

John
John
2 years 6 months ago

The “good enough” amount seems to fluctuate person to person. And I think the reason to supplement rather than get it from real food depends on eating preferences. Check out some charts for specific amounts of resistant starch in various foods.

Nick
2 years 6 months ago

Supplementing is just easier in most cases. Unless you are willing to eat 2+ very green bananas, plantains or a couple cooked and cooled potatoes a day, then mixing up some raw potato starch in water is simply much easier.

Most natural whole food sources of RS are not very palatable.

Marti
Marti
2 years 5 months ago

Careful with those green bananas. They are also known as ‘jet fuel’ in our house! My three teenage boys will eat green bananas for sport… Unfortunately that sport is Xtreem Fart-off’s. Try them out for the first time on a weekend when you have no other plans is my advice! Start slow and let your body adjust. Half a green banana ‘disappears’ pretty readily into a kefir and fruit smoothie.

Asia
Asia
2 years 6 months ago

Work up to between 30 to 40 grams of RS.

sootedninjas
sootedninjas
2 years 6 months ago

try doing 30 to 40 grams of RS without using RUMPS (Raw Unmodified Potato Starch). good luck with that.

Shary
Shary
2 years 6 months ago

I, too, am in favor of real food. Why on earth would anyone want to eat raw plantain or green bananas? Or potato starch, for that matter. If you eat a small amount of cooked potatoes in some form several times a week (which I do), that should be sufficient unless you have something really wrong with your GI system. 30 to 40 grams of RS a day seems ridiculously excessive and completely unnecessary.

Nick
2 years 5 months ago

You really need to do some more reading before recommending cooked potatoes as a source for RS (which it is not, unless subsequently cooled) or calling 30-40g/day excessive, which it is not. There is a lot of good science put into this topic – 50+ years of papers.

Shary
Shary
2 years 5 months ago
Nick, I state my own opinion. That doesn’t mean I recommend anything to anyone. In my opinion, this is just another one of those things that crop up from time to time and later disappears into oblivion, similar to the idea that eating a truckload of raw kale will cure anything that’s wrong with you. Seriously, haven’t you ever noticed the overkill that’s always part and parcel to any of these ideas? The flaw in most of these supposedly “healthy” nutritional ideas is that they just aren’t doable over the long haul. How many people do you suppose will still… Read more »
Romeo Davies
Romeo Davies
2 years 1 month ago
Nick – research…I’ve just now started reading up on resistant starch, it’s benefits, sources, etc. And…I’m coming up with some contradictory information. Such as, the idea of simply cooking up some potatoes, cooling them, eating them may or may NOT be beneficial as not all potatoes are amylopectin. Most are not. They are amylose. And…to cloud the Bob’s Red Mill source – I called Bob’s Red Mill and evidently, since they don’t market their potato starch for the purpose of resistant starch seekers, they simply use “high starch” potatoes, cannot identify whether they are the high amylose or otherwise, plus,… Read more »
stanmrak
2 years 5 months ago

Someone would eat these things to see if they helped with a specific health issue. You’re just speculating about the lack of benefits based on your own prejudices.

Erik W
Erik W
2 years 5 months ago
“Nick, I state my own opinion.” The problem is that your opinion isn’t based on facts. Just like the people who tell us to eat bread and do lots of cardio to “sweat it out”, and tell us that primal isn’t good. We have this excessive praise of people’s opinions, as if they could reshape the laws of nature. If the majority has an opinion, then it’s therefore right, says the attitude that is a side product of democracy. This is something that is propagated because politicians don’t dare oppose it, since they would then lose votes. They, and by… Read more »
David
David
1 year 8 months ago
Erik, my botany and zoology lecturers would have slapped me silly if I’d called science a method for discovering ‘objective truth’. It’s a human endeavour, and it is not perfect. It’s a great tool, when used properly, but how often is it used properly? Questioning existing explanations and findings is a major part of science. Which is what Shary is doing. ‘Will people really still be eating all those cooked-and-cooled potatoes, green bananas, etc. in two years time?’ That’s a brilliant question. All the research in the world won’t help if we can’t put it into practice. It also raises… Read more »
Fonzy Ruffsaintjohnny
Fonzy Ruffsaintjohnny
1 year 8 months ago
You know, I’m getting sick and tired of people who push “science” and “facts” in the face of others. Believe me, science has been WRONG too many times to count, and your FACTS are not MY FACTS. Sure, we can’t argue about whether 2 + 2 = 4, but don’t get carried away and start telling me about this and that. First of all, there are many PHd philosophers who don’t even believe that science is learning ANYTHING about the truth of how things work or what they are. DId you know that? Read Thomas Kuhns the structure of scientific… Read more »
gh
gh
1 year 11 months ago

I’ve eaten raw oats for years. It always felt better in my gut than cooked oats. Plenty of people eat cold potato salad.
How much RS is necessary depends on how compromised a person’s gut health is. Compromised gut health is at the root of most chronic health problems, so a lot of people will benefit from feeding good gut bacteria more.

Tom B-D
Tom B-D
2 years 6 months ago

Any idea if heating the potato starch (like using it as a thickening agent in soups/stews) negates its RS function? Since otherwise cooked and COOLED potatoes or rice are recommended–hopefully it will work this way. Potato starch is a classic thickener in a Hunan cookbook I have…and to think I could do a coconut-oil beef and broccoli stir-fry, add some homemade bone broth for liquid, and thicken with potato starch…sounds good on several fronts.

John
John
2 years 6 months ago

Yes, as soon as it is heated past a certain point (I can’t recall the temp), it is no longer resistant. Same goes for cooled foods. Heated up – no longer resistant.

Paul
Paul
2 years 6 months ago

140 degrees F.
Though some are more conservative and limit the heating to 130 degrees F.

Tom B-D
Tom B-D
2 years 6 months ago

thanks to you both

and hey, nice wheel, Paul…you get that a the PB dealership? 😉

sootedninjas
sootedninjas
2 years 6 months ago

let it cool down to 100 then add the Potato Starch.

barb
barb
2 years 6 months ago

drat i was hoping the primal cravings pizza crust recipe with both tapioca and potato starch would qualify.

jgirl
2 years 6 months ago

That would have been nice. Love that recipe!

janet
janet
2 years 6 months ago

I had that pizza crust last night. Awesome! I make 4 smaller crusts and freeze them. Then just dump stuff on it and broil for a quick dinner or snack. Going to try and make a cracker out of it also. The BRM potato starch is cheap. I just put some in a tall glass, stir with one of those little whisks you can get and then drink, whisk, drink, whisk until it is gone.

Janet
Janet
2 years 6 months ago

So that pizza crust recipe has mostly tapioca starch/flour (same) in it. (Also, not Potato Starch–potato flour) If I make the crusts and freeze them and then reheat and eat, would the RS still be usable? Same as the potatoes and rice I would think. So perhaps that is a go on the RS.

Richard Nikoley
2 years 6 months ago

Actually, John, RS3 (retrograded) retains its resistance when reheated. Moreover, repeated heating and cooling actually increases the RS somewhat. However, 90% of what you’re going to get comes in the fist bang.

Jess
Jess
4 months 23 days ago

It turns out that the big jump in type 3 resistant starch after cooking and then cooling is not destroyed by re-cooking, in fact it is increased with each time the food is heated and cooled. Not by all that much, though… the major benefit is from cooling and then reheating the starchy, cooked food. So, make home-frys from your cooked, cooled potato. Or fried rice from your cooked, cooled rice. Or reheat your cooked, cooled beans before eating them.

It’s actually really good news because a reheated starchy food is usually a lot more palatable than eating it cold.

barb
barb
2 years 6 months ago

cooked and cooled rice – as in sushi? or does the vingar somehow negate the benefit of the resistent starch?

Wenchypoo
Wenchypoo
2 years 6 months ago

The rice has to be either converted, or sticky (high amylose).

Jenny
Jenny
2 years 6 months ago

long grain rice is highest in amylose (resistant starch), with basmati being especially high in RS. shorter, stickier varieties of rice are higher in amylopectin, which is easier to digest, raises blood glucose levels more, and lower in RS.

converted rice is very high in RS, especially converted long grain rice.

Janet
Janet
2 years 6 months ago

Uncle Ben’s Converted Rice. Easy to find. Same as parboiled rice, I think.

Paleo-curious
2 years 6 months ago

I’d like to know this too!

Chupo
Chupo
2 years 6 months ago

Vinegar wouldn’t hurt. It may even be synergistic as It has some of the same properties of RS. Vinegar is also a short chain fatty acid (acetate). It won’t benefit your colon or gut biome in the same way however.

Jessica
Jessica
2 years 6 months ago
My husband and I starting incorporating RS into our diet in January, in the form of raw potato starch. We experienced an initial increase in gas, but it didn’t last too long. We started off small (1 tsp) and worked out our way up (I’m at 1tbps, my husband’s at 2tbps), mixing it into our water or morning glass of OJ. One question that I’ve had difficulty finding an answer to: Do the benefits of RS outweigh the negatives of rice, legumes, potatoes, etc.? So far, I’ve been primarily adding raw potato starch. We cooked (and cooled, and reheated) rice… Read more »
Mark
Mark
2 years 6 months ago

This sounds all well and good but who can eat raw potatoes, rice and beans? I suppose unless you are one of the few who enjoy the foods in that form then the best way to get it is to supplement.

Both of my boys have intermittent bowel movement issues………perhaps having them take this will help with that.

Brandi
Brandi
2 years 6 months ago

I eat raw potatoes sometimes, i just like them.

einstein
einstein
2 years 6 months ago

How about making a smoothie out of beet,carrot,a little potato,apple and coconut oil? Add a little honey for taste if necessary. You won’t even taste the potato in the mix. Very tasty. To me this mix passes for sweets and I use it to extract my sweet tooth on occasion 🙂

Annika
2 years 6 months ago

Did you read the post? No one is eating raw rice or raw beans. Cooked and cooled potatoes, rice, and beans are high in RS. Reheating reduces the RS a bit, but not too much, especially if the reheating is done quickly (i.e. fried rice). Cold rice pudding is delicious, and cold potato salad and bean salads are not weird foods in our culture.

Janet
Janet
2 years 6 months ago

I enjoy having rice again with my veggies. I have added back some safe starches from 2 years of LC and VLC paleo/primal. I feel much better and sleep better. There are some studies of long term LC/VLC that are showing some problems. Particularly with gut bugs having nothing to eat. Free the Animal has many posts on that.

Mark
Mark
2 years 6 months ago

I’m quite confused now……if the stuff is cooked/cooled then it has been heated past 140 F……so I had the understanding that cooked food has a much lower amt of RS…..What am I missing here?

sootedninjas
sootedninjas
2 years 6 months ago

best bowel movement ever and consistently too. Bristol Chart #4

Hillary
Hillary
2 years 6 months ago

For more information you might want to take a look at the book ‘Perfect Health Diet’ by Paul & Shou-Ching Jaminet; also the website at http://www.perfecthealthdiet.com. Mark Sisson wrote the forward to their book which is not only a great read, but contains a lot of information on why certain starches (such as white rice, potatoes, taro, sweet potatoes, etc…) are important to include in any diet. Their website serves as a constantly-updated companion to the book and has several discussions on resistant starch.

MooseGeorge
MooseGeorge
2 years 6 months ago

Mark, I’m curious about dosage. How much RS should we be consuming? You mention 8 g/Tbsp in Bob’s Red Mill Potato Starch. Presumably this leaves 59 g of non-resistant, anti-ketogenic, starch per tbsp. (Yikes!)

Alex
Alex
2 years 6 months ago

As per Bob’s Red Mill’s website, 1 Tbsp (12g) of potato starch has 10g of carbohydrates in it, so that leaves ~2 grams non-resistant starch.

http://www.bobsredmill.com/potato-starch.html

Richard Nikoley
2 years 6 months ago
Alex The 10g figure for BRM has nothing to do with RS. It’s presumed that it’s going to be used in cooking, sauce thickening, so that is simply it’s starch value in that context. In raw form, it’s about 80% RS by weight and the other 20% is moisture, actually locked inside the RS structure–which is why they burst like popcorn when heated to 140F, becoming Mark 1, Mod A starch. Actually, there are about 50 naturally occurring starch structures, three of them are resistant to human digestion. Also, if you go to YouTube and search making potato starch, you… Read more »
Keith
Keith
2 years 6 months ago

Check your math. 28g is an ounce. There aren’t 2+ ounces of anything in a tablespoon. Except Uranium maybe.

MooseGeorge
MooseGeorge
2 years 6 months ago

Indeed – sometimes Google gives us “interesting” results. So potato starch is about 50%/50% resistant/non-resistant.

But I’m still clueless about how much resistant starch we want to consume?

John
John
2 years 6 months ago
Anna
Anna
2 years 5 months ago

Thank you! 🙂

Charlie
Charlie
2 years 6 months ago
Hey guys and gals, don’t get fixated on potato starch…if it’s not working for you, as Mark says, there’s, green plantain, green banana (available on Amazon) and Bob’s Red Mill tapioca flour (potato flour is flour, but tapioca flour is really starch) and can be found where ever Bob’s is sold (I’ve found potato and tapioca starch at just about every major super market and specialty stores in SoCal like Sprouts and Mother’s). Also, to reiterate Mark’s point, soil based probiotics (SBO as they are sometimes called) are really what puts you over the top. I started with Primal Flora… Read more »
sootedninjas
sootedninjas
2 years 6 months ago

watch out for Tapioca Starch. In FTA they tested this and it spike BG.

Anna
Anna
2 years 6 months ago

Who did it spike over there? I got the opposite advice (that it does not spike BG) and was encouraged to try it. I’ve done several glucometer tests and it did not spike my BG.

Harriet
Harriet
2 years 6 months ago

I found that tapioca starch acted the same as potato starch though I didn’t feel quite as good on it – though not bad.

Anna
Anna
2 years 6 months ago

I had to switch because PS was making me feel utterly terrible. It appears that people have widely variable results with these things

Anna
Anna
2 years 5 months ago

Unfortunately I have to take that back. The tapioca starch does spike my BG now, after I took a larger dose to double check.

Diane
Diane
2 years 6 months ago

Potato starch is the only thing that has gotten me regular in over four decades!

paleocrush
2 years 6 months ago

Perhaps, instead, you can drink the Bone Dusters Paleo Ale, brewed from real fossils. It’s apparently coming soon from the Lost Rhino brewery.

I love Scientific American!

Wenchypoo
Wenchypoo
2 years 6 months ago

I did an N=1 on Hubby with raw potato starch, and it only lowered his FBG reading the first time we tried it–after that, it no longer worked. Strangely enough, we found that a once-weekly serving of cooked and cooled potato salad (made with red potatoes) did the trick, but he can’t have it any more often than that.

We tried everything: beans, converted rice, bananas/plantains, tapioca starch, arrowroot…you name it.

Have you ever seen psyllium rise BG levels? I have, and still can’t figure out why.

Jenny
Jenny
2 years 6 months ago

interesting. thanks for sharing your data point–i’m diabetic, too, and haven’t gotten to check my fbg after starting the potato starch 3 weeks ago–i’m out of test strips, and they are out of stock at the store! it seemed like it helped, initially, and for a while, i felt a greater sense of satiety. but i really need to check glucose levels after meals to really know.

will2713
2 years 6 months ago

i used to run out of strips until Wal-Mart introduced its Prime strips. $9.00 for 50 that’s 18 cents a piece. the fist strips is used to buy were a dollar a strip!

Jenny
Jenny
2 years 6 months ago

wow, thanks for the tip! the target generic brand strips were still $.40 each.

Jacob
Jacob
2 years 6 months ago

I am trying to eat better and have noticed that whenever I eat the bad foods it wrecks my gut the next day….maybe time to start eating some RS and seeing if it helps even out my gut flora. Could definitely get into eating a baked, then cooled potato every now and then. Would just melt some butter to pour on it.

Or I can be a manly man and just take bites out of a raw potato….delish!

Janet
Janet
2 years 6 months ago

I read you can reheat the previously cooled starchy things and that’s OK. I divide my converted rice after cooking and cooling into little 1/2 c. bags and then just reheat and eat. Been on RS since middle of January. Plus on some probiotics (including a soil based one) for about 3-4 weeks. All good so far–still some fartage but so what. It makes my hubby laugh and we tease each other about it. His is from other sources than PS.

Jon
Jon
2 years 6 months ago

“[C]leaved in twain”? Someone’s in an archaic mood… 😉

Nocona
Nocona
2 years 6 months ago

Been doing the Bob’s potato starch for a few months without a single side effect. Not even gas. Once or twice a week only.

Paul
Paul
2 years 6 months ago

Right! It has to be RAW (or UNMODIFIED) potato starch! I made the mistake of supplementing with just “potato starch” for a week, then I found out it was modified…. I wondered why I had gained 3 pounds that week! 😛

His Dudeness
His Dudeness
2 years 6 months ago

I hear all your posts in Phineas’ voice. Thanks for that.

Hey,where’s Perry?

Harriet
Harriet
2 years 6 months ago

You will gain 3 pounds in a week, especially if you have been low carb. PS or any RS will feed gut bacteria. They multiply many fold over night and over the next days so you will end up with some extra pounds of gut bacteria – but all to the good. They are doing good work. Many people report a 10 pound gain over a few months but not necessarily a change in body shape as the body changes a gut increase to a fat loss and a muscle increase.

Jenny
Jenny
2 years 6 months ago

i hadn’t heard that before–that’s fascinating. where can i learn/read more about that?

WelshGrok
WelshGrok
2 years 6 months ago

10lbs (4.5kg) of gut bacterior? – Seems unlikely…

WelshGrok
WelshGrok
2 years 6 months ago

*bacteria

Kirsten
2 years 6 months ago

Total volume of gut bacteria in your large intestine is the size of a football.

So yes, there could be over 5 pounds of biomass there.

Jenny
Jenny
2 years 6 months ago

Potato starch has helped me have a more sense of satiety and better blood sugar control. I add 1 tbsp to each meal, and I also have 1 tbsp coconut oil with each meal. I did start out with gas issues which have improved, now that I’m on the 3rd week of trying it.

Nancy
Nancy
1 year 7 months ago

What brand of potato starch do you use? I’m primarily interested in lower blood glucose and becoming less insulin resistant.

Tenny Calhoun
1 year 7 months ago

I was using Bob’s Red MIll, but I’m no longer using potato starch. I tried it for several months, and finally, concluded that it was not helping my blood sugar. I’ve continued with my low-carb diet and short spurts of intense exercise, but dropped the potato starch.

Anders Emil
Anders Emil
2 years 6 months ago

Cold potatoes continue to be my go-to solution when I cannot sleep. It knocks me out cold and I sleep like a log until the alarm clock goes off. Something about them makes my gut happy and calms my nervous system down. I’m thinking that maybe a bit of glucose and a bit of butyrate provides the energy my brain and liver need while I’m asleep.
They used to make me really gassy, but after I started homebrewing kefir I’ve not had a problem with either lactose or RS.

Ann
Ann
2 years 6 months ago

Read the book “Potatoes, Not Prozac” to learn why. She recommends a small potato before bed, eaten any way you like it, three hours after your last meal, and claims it raises levels of neurochemicals.

Jacqs Flying Primal
Jacqs Flying Primal
2 years 6 months ago

What a great idea … how quick is that! Thank you. I eat bananas in middle of night when I cannot sleep. It works well! Now I know I can change it up with a potato too. I always have cold boiled potatoes in fridge now, adding them cold to meals, or cubed into slightly warm bone broth with other yummies. I feel much better, and warmer now, could also be the increase in good fats though too. 🙂

Anders Emil
Anders Emil
2 years 6 months ago

Glad to inspire you! Ive tried eating a ripe banana in the middle of the night and I couldnt go back to sleep! Way too energizing, my mind was a vortex of thoughts and jokes lol, I read that bananas contain neurochemicals so maybe thats why. The potato starch calms me down like nothing else, it really works wonders

Jacqs Flying Primal
Jacqs Flying Primal
2 years 6 months ago

Bananas to go back to sleep was my idea in desperation to combat chronic pain and the lack of sleep thereof. Later I read of the sleep enhancing effects of bananas. Mark’s article mentions unripe bananas, perhaps that for you instead of “ripe” bananas? I’ve never eaten unripe bananas myself, although now I am going to give them a try…*a wee shudder here* thinking about green bananas. Potatoes will be first on the snack in the middle of the night menu before dem green bananas *shudders again*.

Nancy
Nancy
1 year 7 months ago

Would you share your “homebrewing kefir” recipe?

Thanks, Nancy

Dianne C
Dianne C
1 year 1 month ago
I bought kefir grains and once they were at full strength I use 1Tablespoon of grains in a glass quart jar with about a quarter cup of creme and then fill the rest with whole milk, stir with a plastic spoon – never metal unless stainless steel (but I use plastic). Cover with a coffee filter and a rubber band around it and let it sit on the counter anywhere from 12-24 hours. When ready the top will look almost like cottage cheese, slightly sour smell, stir well and strain with a plastic strainer. Pour into strainer and into another… Read more »
PJ
PJ
2 years 6 months ago

I agree with Charlie—potato starch was okay for me, but not the be-all, end-all. I noticed my FBG was improved with properly prepared beans, white potatoes, and rice. Approach with an open mind!

stanmrak
2 years 6 months ago

I think that body temperature is actually a much more accurate indicator of thyroid system function than other tests, in many cases. There aren’t any tests that can measure how well your cells are converting T4 hormone sent from the thyroid to T3, a critical step in your hormonal system. Body temperature is an indicator tho. It should average 98.6 over the course of a day. The range of ‘normal’ body temperature is much smaller, percentage-wise, than any thyroid-related blood test. See http://www.wilsonssyndrome.com/ for more info. This guy is onto something.

Stephen
Stephen
2 years 6 months ago

Question about “cooked and cooled” – what the heck does that mean? So, I cook it, and cool it. Does that mean I have to eat it cold to get the resistant starch? If I zap my bowl of bean soup and rice that came out of the fridge, when does it lose the resistance to digestion?

Paleo-curious
2 years 6 months ago

I’ve heard yes & no to this question, & I’d really like to know! Some sources say reheating is okay, others that it isn’t.

Charlie
Charlie
2 years 6 months ago

According to Richard at FTA, reheating up to 140 degrees F is ok.

Richard Nikoley
2 years 6 months ago

I’d play it a little safer than heating to 140F. The way to think of RS granules is like tiny popcorn (yes, there is moisture trapped in the structure). At around 140, they pop and they become rapidly digesting starch that you enzymes definitely will take up.

If you want to see how this works, take a rounded tsp of potato starch in a glass, cover it with water. Stir, watch is settle to the bottom in a very tight pack, like clay.

Then, nuke the think for a minute. You get clear hair gel.

Paleo-curious
2 years 6 months ago

Thanks for the clarification! That’s warm enough to be more palatable, so yay!

Joan
Joan
2 years 6 months ago

You only have to heat it to 100 to make it taste warm enough to be appetizing.

But I love raw potatoes…have eaten them all my life. Russets peeled are the best raw…cut off any green as they make it taste bad.
Will try eating them at night as I do occasionally have trouble sleeping.
Thanks for all the good advice.

Bill Lagakos
2 years 6 months ago

Yes, you have to eat it cold. Tim Steele broke it down here: http://bit.ly/1iZk4xp.

Hannah
Hannah
2 years 5 months ago

That is not at all what he says! Nowhere does Tim or Richard say you have to eat it cold. In fact the table shows the same amount of potato cooked and cooled, eaten cold has less RS than cooked, cooled, then reheated quick and dry. Nor do any of the dozens of RS articles that Tim and Richard wrote ever state that potato and rice have to be eaten cold.

Hannah
Hannah
2 years 5 months ago

Hi,
This is discussed at Free the Animal in detail. You might want to check out the articles.
Leftover (i.e cooked & cooled) rice and potatoes, reheated by any dry heat method (pan fried or oven) contains resistant starch in the RS3 retrograde form. If you reheat by boiling or other wet method the RS3 is not retained.
My understanding is that beans have RS1 no matter what you do to them and RS3 if you cook, cool, reheat dry.

JoeBrewer
JoeBrewer
2 years 6 months ago

I added 1 tbsp. potato starch and 1 tsp. psyllium seeds to my morning protein shake and it has really helped with IBS and loose bowels. I am Irish, so maybe I was missing the potatoes since going primal.

Al
Al
2 years 6 months ago

Should the carbohydrates from resistant starches (for example, a cooked and cooled potato) still be counted in daily consumption if it is not digested?

paleojew
paleojew
2 years 6 months ago

According to Paul Jaminet no

einstein
einstein
2 years 6 months ago

Counted as energy intake- yes, as carbs – no

deannacat
deannacat
2 years 6 months ago
Good to know! My hubby misses bread, so in trying to steer him away from that I found a recipe for a “paleotillia” and worked it over into an extremely acceptable flatbread type of sandwich wrapper. Super easy and fast if you can the dairy! 3/4 cup tapioca starch 1/2 cup grated parmesan cheese 1 egg 2 tbs cream 2-3tbs water 1-2 tbs whatever herbs strike my fancy Dash of salt, pepper, garlic and onion powders Add all ingredients and mix well. Should be about the consistence of pancake batter. Pour about the amount you would use for a traditional… Read more »
Melissa
Melissa
2 years 5 months ago

So is tapioca starch also a resistant starch?

Sabine
Sabine
2 years 6 months ago

Those who need to be in KETOSIS for medical reasons should exercise caution.

Although some people state that resistant starches do not affect ketosis or blood sugars, this may not be true for all people.

Eating fermentable fibres from real foods should be sufficient, like proteoglycans in meats and soluble fibres in vegetables.

Shanna J
Shanna J
2 years 6 months ago

Is just eating Pistachio’s (or other seeds) enough RS to do the trick?

Charlie
Charlie
2 years 6 months ago

According to Tatertot Tim, the effective range is 20 to 40 grams…anything above 40 will be wasted. So how much RS is in Pistachios? And, how much do Pistachios cost compared to potato starch?

Beth
Beth
2 years 6 months ago
I’ve been doing an N=1 experiment since late December. I started with Bob’s Red Mill potato starch, 1 teaspoon/day for the first week, 2 tsp the second week, etc up to a full tablespoon twice a day. I got most of the benefits, better sleep/dreaming, felt full, lower blood glucose. Unfortunately, I ended up with looser bowels than ever and aching joints. I suspect I may have issues with nightshades… I’ve now moved to 4 tbsp of plaintain flour in a divided dose with much better results. Gut is happy, I’m sleeping like a log with interesting dreams, and I’m… Read more »
Mike
Mike
2 years 6 months ago

Beth: Can you say what brand of plantain flour you’re using ? You also wrote you’re doing it in divided doses. Can you give more info on your protocol ? Thanks !
Mike

Beth
Beth
2 years 6 months ago
Mike, I’m using the plantain flour from Berry Farms (http://www.barryfarm.com/nutri_info/flours/plantainflour.htm). Dave Asprey mentioned it in the one decent post he did on resistant starch. (Side note – it took over a month to get my 5# order. They forgot to notifiy me they were out of stock until I asked, then I had to wait another 3 weeks to get it.) I do 2 tablespoons in the morning with my Synthroid and an acidophilous pearl and another dose of just plantain flour around supper time. Currently I’m also adding 1 1/4 tsp modified citrus pectin (MCP) as I’m having the… Read more »
Mike
Mike
2 years 6 months ago

Many thanks !

Richard Nikoley
2 years 6 months ago
Good call on the Berry Farms, Beth. I use that too, as well as the Wedo green banana flour that recently came on the market. So, I have three sources of RS supplementation. Sorry about the out of stock. Been happening for months with potato starch too, even internationally, as there are thousands now doing this since I began blogging about it (90 posts and counting, going back to about April last year). Another thing people might want to try is simply eating green bananas. I’ve never been much of a fan of the sweetness and texture of ripe bananas,… Read more »
Beth
Beth
2 years 6 months ago
@Richard – Thank you! I started reading FTA in November for the RS posts, bit the bullet after Christmas, and have been playing with it since then. Another thing I noticed is gut pain, or lack thereof. If I have corn, corn syrup, corn starch, my gut lets me know with horrible pain (I’m also gluten intolerant). The RS seems to do something that either protects my gut or soothes it that if I do get some corn product I don’t hurt. The four day vacation proved that. My hosts were unfamiliar with GF/corn free foods, I didn’t read the… Read more »
Joan
Joan
2 years 6 months ago

Modified Citrus Pectin…I took it when I had surgery for Kidney cancer a year ago to keep the cancer from spreading during surgery…haven’t had any problems since. A great product!

Ann
Ann
2 years 6 months ago

I make my own from very green plantains. I peel and slice them an eighth of an inch thick. I dehydrate them in single layers, and then grind them into flour in the Vitamix.

barb
barb
2 years 6 months ago

ditto beth please share your protocol.

jamie
2 years 6 months ago

I had been a bit worried about potato starch as it is quite fast absorbing carbohydrate leading to blood sugar spikes. Same with tapioca starch. I feel it’s better to stick to things like plantain or green banana flour if you’re not going to go with a whole foods source.

Anna
Anna
2 years 6 months ago

Starch is indeed a fast absorbing carbohydrate, but resistant starch is indigestible and therefore does not produce a blood sugar spike. I am diabetic and was concerned about this as well, but I took a full 4 tablespoons at once and my glucose level did not rise a single point. Then my fasting blood glucose dropped 10 points and I found I could handle more carbs with my meals without spiking. It did seem strange, but it is true.

Richard Nikoley
2 years 6 months ago

Yes, Anna, a very common anecdote. And, diabetics are also finding that the more carbs the eat (within reason, of course) the better the RS actually performs.

Many have done tests where they eat a plain baked potato (salt & pepper only) and test their BG. 200+ is not uncommon. Then they take 4 TBS potato starch and in an hour, repeat the test and spike only to 140. Steve Cooksey, Diabetes Warrior has done a bunch of tests like this.

Sabine
Sabine
2 years 6 months ago

Thank you for mentioning “plantain crackers”. This may actually be something I can try, or the plantain flour.
I would appreciate feedback from people who have experimented with resistant starches and stayed in ketosis and also kept their blood sugars between 4.5 and 5.2 around the clock.

clare
clare
2 years 6 months ago

I tried for a few weeks had some increase in ibs-c symptoms -just minor but felt great loads of energy but taking fermented food and probiotics with it gave me major urticaria. I did lots of reading and wondered if i was doing 1 taking probiotics that promote histamine or 2 feeding my bowel bacteria that produce histamine. I stopped everything but have started to introduce ps a teaspoon at a time. Does anyone know of probiotics that are purely histamine inhibiting?

Gayle
Gayle
2 years 6 months ago

I have been diagnosed with chronic ucartia so I understand what you were dealing with. I found the following on Chris Kressler’s site. This corresponds to other info I’ve read/researched on histamine and probiotics.

And the histamine-producing category is Lactobacillus casei, Lactobacillus reuteri, Lactobacillus plantarum, and Lactococcus lactis, Enterococcus faecalis, and various types of E. coli. 

And then the ones that seem to degrade histamine and be beneficial are lots of bifidobacteria species, but particularly Bifidobacterium infantis and then Lactobacillus rhamnosus and salivarius and sporogenes and Lactobacillus gasseri.

Andy W
Andy W
2 years 6 months ago
Mark – great writeup! This is consistent with my experience with RS. It gives me terrible gas for a short period of time, but the benefits have been so extremely positive for me that it’s worth the discomfort and stinky fluffs. Full disclosure – the next part is kind of graphic. I have a “compromised gut” – diagnosed a couple years ago with IBD-unspecified (either ulcerative colitis or Crohn’s) – and almost always have lots of blood and mucous in my stool, and the stools are usually partially formed. As soon as I began dosing 2-4 tbsp of potato starch… Read more »
Siobhan
Siobhan
2 years 6 months ago
Very timely and interesting post as I have recently added small amounts of white rice back into my diet and noticed great benefits. My colon has never been so happy, I remain satiated for longer after meals, and the big one – my sugar cravings have vanished. I realize rice doesn’t have much RS, but maybe I don’t need much to receive the benefits. Not sure about the cooling/reheating thing, but my rice is always cooled as I make a batch and refrigerate it, adding it to my meals in small amounts, maybe half a cup (cooked) each day. I… Read more »
RenegadeRN
RenegadeRN
2 years 5 months ago

Good info! Do you, or anyone reading, have a good primal rice pudding recipe? I grew up on the stuff and haven’t had it in years….yum!

Trish
2 years 6 months ago

i also add about 1 tbls potato starch to the morning protein shake. also i throw in some hemp and chia seeds. Like many of us, the beginning was rough–lets just say even the cat avoided me–but i lowered the dose, stuck with it, and i’m very pleased with the results.

Paleo-curious
2 years 6 months ago

Question: would hummus fit the bill as cooked & cooled legumes?

Sharon
Sharon
2 years 6 months ago

Good question. According to the pdf., hummus comes in at 4.1

You can make hummus with other kinds of beans that would give you a higher rs amount.

Paleo-curious
2 years 6 months ago

Thanks! I’ll look into alternate beans– but which pdf do you mean?

Sharon
Sharon
2 years 6 months ago

The one listed above in Mark’s section. It is in the last line under the heading… Where Do We Get It

P.S. Even though there is an optometrist in our family, your eye creeps me out. Love your art though

Paleo-curious
2 years 6 months ago

Oh, thanks! I may need your family optometrist to find those elusive PDFs! 😉

will2713
2 years 6 months ago

i would say humus has RS b/c it gasses up like crazy (n=1)

ALAN
2 years 6 months ago

I find taking a few tbs of potato starch a day has lowered my fasting blood glucose, and after a cheat meal ( I eat no wheat typically) of whole wheat pasta, my BG rose to only 105. In the past it could go over 200 on this kind of food. I won’t be adding wheat back to my regular daily diet but its good to know there is a safety net for the occasional pizza meal.

Tim
Tim
2 years 6 months ago
Just for clarity: Cooking and cooling – An example: 1 very large potato (500g) Raw – 75g RS Cooked – 1g RS Cooked/Cooled – 25g RS Cooked/Cooled/Reheated – 26g RS Cooled again – 28g RS Heated again – 29g Cooled again – 30g The biggest increase after cooking is in the first cooling cycle when the starch molecules retrograde (crystallize). After that, they remain resistant. Extreme, prolonged heat can ‘melt’ this crytallization, as in boiling until they fall apart, but quick reheating as in stir-fry preserves the RS and can even build it slightly as mositure is driven out of… Read more »
bcflyfisher
bcflyfisher
2 years 6 months ago

Great contribution, Tim.

I’m assuming that microwaving would fall under the category of “quick reheating” and not have a negative effect?

It’s really too bad I can’t wait 9 hours for my monthly baked potato. 🙁

Webraven
Webraven
2 years 6 months ago

Tim, ( or anyone else with thoughts or experiences to contribute) what would be the best way to gradually incorporate RS into the diet for a person that has gut inflammation with chronic bloating?

I get severe bloating from all pre- and probiotics, and a pinch of PS has the same effect on me. I’d love to fix this situation and be able to benefit from RS, but don’t know how to get there, as all recommendations seem to assume good tolerance of probiotics and only transient symptoms from RS. Thanks in advance for any thoughts!

Su
Su
2 years 5 months ago
Just another n = 1, but last year when FTA commenters were reporting great luck with RS, I tried it for a couple of months with nothing but worse constipation. Possibly like you, I’ve had horrific, 8-months-pregnant bloat for a long time along with other gut issues and had either no effect or nasty cramping and bloating from the pre- and probiotics I’d tried. After reading more recent FTA and animalpharm posts and comments, I bought a bottle of Prescript-Assist for the soil-based organisms and have taken it for more than two weeks along with RS. I’m going with “low… Read more »
Mike DiLandro
Mike DiLandro
2 years 6 months ago

For “cooked & cooled” potatoes,
1. is overnight cooling in a fridge enough cooling?
2. Can I then microwave the cooled potato the next day without jeopardizing the resistant starch?

basil cronus
basil cronus
2 years 6 months ago

From poking around the freeetheanimal site, it appears with regards to question 2 that reheating the cooled potatoes via microwave is fine and will not adversely the upped resistant starch.

Mike DiLandro
Mike DiLandro
2 years 6 months ago

Thanks Basil. Do you know if sushi rice qualifies as resistant starch? It doesn’t seem that sushi rice is cooled at all in a fridge (just room temp).

basil cronus
basil cronus
2 years 6 months ago

I would say sushi rice is a resistant starch. From the freetheanimal site “Some of the highest sources in food is cooked and cooled rice (parboiled is the highest, also lowest GI by far)” http://freetheanimal.com/2013/12/resistant-primer-newbies.html

If sushi rice is as you say room temperature, then it would not have as much resistant starch as rice cooled in a fridge over night. But it would still have RS, even better than rice that is still hot from just being cooked.

Paleo-curious
2 years 6 months ago

I’ve always looked down my nose at the supermarket sushi that sits in the fridge for hours. Maybe I should rethink this prejudice!

Laura
Laura
2 years 6 months ago

Does this mean I can start eating sushi and potato salad??! 😉

Marci
Marci
2 years 6 months ago

Hi,

I get frequent vaginal yeast infections and UTI’s. I was told by my ND to stop taking resistant potato starch (Bob’s Red Mill) as it is a perfect food for candida. What are your thoughts on this and what research can you cite to support that?

I know my gut is in serious need of some re-balancing and was hopeful that this would work.

Thoughts?

Tim
Tim
2 years 6 months ago
I think RS can feed persistent yeast overgrowths in small intestine, if you have that condition–get it fixed, fast! If you don’t have that condition, RS is probably the thing you want to increase in your diet, fast. Persistent vaginal infections/UTIs can be triggered from a gut full of pathogens. Pathogens run rampant in a gut with high pH same as in your ‘lady parts’. pH is vital to a healthy gut/vaginal microbial population. RS is every study, leads to a lowering of intestinal pH, but not too low. It makes it ‘juuuuuuust right’. The gut bugs do all the… Read more »
Debbie
2 years 5 months ago

Are you saying that if you have SIBO RS can feed it in the small intestine? Or are you saying RS with probiotics can FIX ones SIBO?

Debbie
2 years 5 months ago
Oh, it’s Tatertot Tim! I have UTIs now too – as the woman above posted – and bloating. Constipation is much improved since eating fermented vegetables for months, a decent amount of protein, and increasing my fat intake. But the bloating is still there, as well as weird stomach irritation. I just started the PS – about 2 tablespoons with psyllium per day. No gas really – not more than the occasional usual. Should I up the RS? I’m also taking some SBO probiotics – Dr. Higa’s right now. But, I bought the other 3 recommended by Dr. BG. If… Read more »
Starfishmum
Starfishmum
2 years 21 days ago
Here’s something I’ve figured out for recurrent thrush. This may be TMI, but it’s the only thing that has really worked for my recurrent yeast (and bacterial) infections. Instead of applying topical creams and pessaries, simply use probiotic capsules – insert them directly at night where you would normally put a pessary. Also use coconut oil on the surrounding skin and tissue – has an antifungal action and is an emollient. You may need to use a pad overnight because as the gelatin capsules dissolve they can “fall out”. Normal “good” bacteria do the best job ever at keeping the… Read more »
Bobby Dean
Bobby Dean
2 years 6 months ago
PS does NOT spike your BG. At least not for me and many others on forums. I found as a chronic low carber paleo person I couldn’t get my head around this RS idea but read and read on Richards blog and on HeartLifeForum Of all success stories so tried it I have been diabetic for 20 and never have my FBG and PP BG been so low, Chronic paleo low carbers often have higher FBG but its solved that problem, I use BRMPS uodified. I had to work up slowly, about 6 weeks and take 5 T a day.… Read more »
Deanna Kate
Deanna Kate
2 years 6 months ago

Okay, I’m ready to try. Anyone have a recipe using raw potato starch that can be easily incorporated into a primal/paleo diet (meat, eggs, veges, occasional fruti)? I don’t do smoothies, nor do I do fruit juice or yogurt. It kind of seems like my only option is water (yech, sounds awful). Thanks.

Annika
2 years 6 months ago

It’s really not bad at all in plain water! It doesn’t really have a flavor and dissolves almost completely. You could mix it into cold tea, or stir some into cool mashed potato or other mashed veggie.

Rodney
Rodney
2 years 6 months ago

Water really isn’t so bad. I take my potato starch plain in water either first thing in the morning or shortly before bedtime. It tastes like…well…raw potato! If you have ever bitten into raw potato that is it. It isn’t a strong taste, so I suspect you won’t have much of an issue with it. Chase it with a bite of something flavorful if need be, but you might be surprised.

Deanna Kate
Deanna Kate
2 years 6 months ago

Thanks. Will try. Saw the idea of taking it in coconut milk on another site and will try that, too.

sootedninjas
sootedninjas
2 years 6 months ago

use PS as thickener on sauces. just make sure that the sauce has cooled down to about 100 before adding.

Deanna Kate
Deanna Kate
2 years 6 months ago

Like that idea. Thanks! Will try.

Penny D
Penny D
2 years 6 months ago

I just mix it with water and be sure I have something else to drink right after. Kind of like a shot. LOL

Wheatless Ellen
Wheatless Ellen
2 years 6 months ago

Most times I just stir it in water and chug it, but sometimes I mix up a bowl of room temperature canned organic pumpkin with pumpkin pie spice, some Z-sweet or Swerve, and a couple of Tbsp of Bob’s Red Mill unmodified potato starch. Pretty tasty.

Deanna Kate
Deanna Kate
2 years 6 months ago

I’ve now gotten some and tried it in water. It’s fine! Not much taste. A bit of chalkiness to the texture. But fine.

I guess I had in mind some cold potatoes I ate once that had a kind of gluey texture to them. This was nothing like that.

Thanks, though for the ideas. The pumpkin dish sounds particularly good.

Expendable Henchman
Expendable Henchman
2 years 5 months ago

I spoon the potato starch directly into my mouth, then drink water through it, chewing as I go.

Unfortunately, if I sneeze, my shirt and table look like I have an abuse habit on par with Scarface.

Expendable Henchman
Expendable Henchman
2 years 5 months ago

Correction, just took some more. I don’t chew, I wiggle my tongue to dissolve it.

Deanna Kate
Deanna Kate
2 years 5 months ago

Oh, this is funny! You know how it turns into that ooblecky sort of texture when you put water into it? I’d be afraid that stuff would form and glue my mouth shut.

thepaleoscoop
2 years 5 months ago

Ha! Now that’s a contender for comment of the week.

Liz
2 years 6 months ago

I could use that increase in thyroid function. I’m going to have to try some of this RS. I’d never heard of it before today.

Gretchen RS
Gretchen RS
2 years 6 months ago
Mark — this is the best discussion I have seen on just what resistant starch is. A diabetic support group was turning this idea around about a year ago. What we were told then was to cook waxy potatoes (something like Yukon gold being the best), Boil the potatoes whole in their jackets so that the starch is contained within the potato, some said cook for 30 minutes, others for an hour, and then cool, then put in the refrigerator for about 24 hours. It seemed the best use for these would be in potato salad. Some found they could… Read more »
John
John
2 years 6 months ago

So what to use? Bob’s Red Mill Potato Starch or Bob’s Red Mill Tapioca Flour?

Janet
Janet
2 years 6 months ago

I find the potato starch cheaper and easier to find in my area off the shelf. But that could vary in areas. I will stick with the PS as it agrees with me.

Paleophil
Paleophil
2 years 6 months ago

Why not try both and see which works better for you, or rotate or mix them?

Jen Richard
Jen Richard
2 years 6 months ago

I didn’t see any mention of traditionally fermented vegetables- a great way to get resistant starches easily into the diet. Fermentation method is key. None of that over salted whey ferments that are so popular right now.

Instead, look up Harsch crocks or Pickl-it’s. They are such an amazing health tool.

tatertot
tatertot
2 years 6 months ago
Geri
Geri
2 years 6 months ago

What about cooked cauliflower? I have been told it converts to a starch when cooked. Also wonder about powdered sprouted rice protein.

Gena
Gena
2 years 6 months ago

I would just be very cautious with this if you have SIBO (small intestinal bacterial overgrowth), as RS is NOT advised for this condition. I have SIBO and don’t do well with most foods that are high in RS. http://www.siboinfo.com/diet.html

Richard Nikoley
2 years 6 months ago

Gena:

Whether RS helps or hurts SIBO is as yet unclear. Here’s a new post from yesterday by Dr. Norm Robillard addressing just that in pro & con fashion.

http://digestivehealthinstitute.org/2014/03/24/resistant-starch/

Wheatless Ellen
Wheatless Ellen
2 years 6 months ago

Gena, for another perspective on the use of potato starch with SIBO see Tim Steele (Tatertot)’s explanation here: http://freetheanimal.com/2014/02/ketogenic-diets-news.html#comment-559485

Paleophil
Paleophil
2 years 6 months ago

Norm Robillard, a microbiologist and expert on SIBO, is now carefully optimistic about the potential for resistant starch as part of a therapy for SIBO for some people. It’s part of Step 3 of his SIBO therapy plan at “Resistant Starch – Friend, Foe or Lover?” http://digestivehealthinstitute.org/2014/03/24/resistant-starch

mattoomba
mattoomba
2 years 6 months ago

I’m not a fan of supplements. One of the appeals of eating paleo/primal is that real food is the mainstay. So I think I’ll skip the potato starch and eat a real potato and some bananas now and then and hope that’s enough.

sootedninjas
sootedninjas
2 years 6 months ago

nope it ain’t gonna be enough. 500g of Raw Potato = 75g RS. cooked and cooled = 25g RS only.

so PS is a good gap filler.

sinic
sinic
2 years 6 months ago

I agree. I’d rather spend $ on good food rather than supplements since I have to eat anyway! But then, I’m not in a bad way health-wise (if not yet optimal). I might try adding a little cooled potato now and then and see if I notice any effects. The other alternative might be some tapioca starch, though not sure how or what to add it to.

Animanarchy
Animanarchy
2 years 6 months ago
I’m unwilling to do the grueling research, but willing to bet that raw young corncobs have some resistant starch or something similar. I’ve picked and eaten the baby cobs, which are like cauliflower wrapped in lettuce with sweet sprouts on top, and they make me feel better. It could have been GMO corn but I don’t think there was any pesticide used since I lived nearby and never saw anything sprayed and the corn wasn’t culled, so it was probably a rotation/fertilizer crop – farmers or those more educated about farming than me can chime in with the correct terms… Read more »
Susan
Susan
2 years 6 months ago

Can the potatoes be fried in lard and then cooled? I would rather try a yummy food source then a powder.

Richard Nikoley
2 years 6 months ago

Susan

The ABSOLUTELY coolest way I’ve found to do potatoes now is that I bake a bunch of them, toss them in the fridge. Then, I pull them out as needed, peel (sometimes not), slice or chop, depending on application. From these I can make mashed taters, potato salad, reheat for a baked potato and my favorite of all: cubed and wok fried for just a few minutes in RED PALM OIL.

It’s the bomb.

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