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Resistant Starches - Comments?
🕑 Added 2017-09-30 06:32:07 +0000 UTC Hey everyone,Quick question: Has anyone here been looking into resistant starches much? I haven't read too much about them and my vague understanding of them was that they do some good in terms of helping out your GI microbiome, but I still tended to avoid them because I figured the carbohydrate content would kick me out of ketosis. However, my brother came to Japan recently and I used that as an opportunity to "slack off" and be less strict with my eating and I found out that I really like "Satsuma-imo" (Japanese sweet potato) and satsumaimo flavored products. After having a couple crappy packaged satsumaimo flavored products I realized that Yaki-imo (just roasted sweet potato) is way better than everything else and it doesn't make me feel bad, in fact I feel pretty good. Since he left I've gotten back into keto, but I was left curious about the magical yaki-imo, because when I would eat something carb-y like Ramen I would have a noticeable dip in energy, but not so much with the yaki-imo... Anyways, I'm listening to The Plant Paradox and this section just popped up:
(I'd love to hear any comments about y'alls experience with or research on resistant starches)
pg160 of "The Plant Paradox
So how do the Kitavans stay slim and avoid heart attacks, despite eating mostly carbohydrates and a large amount of primarily saturated fats, both of which are considered a recipe for obesity (and heart disease, in the case of the fats) in the West? The answer lies in the fact that the carbohydrates the Kitavans consume are primarily resistant starches, which give you a free (well, almost free) pass when it comes to their caloric content. If that sounds too good to be true, welcome to the world of resistant starches. This subset of starches behaves differently in your GI tract than do corn, rice, wheat, and other typical starches or simple sugars. Instead of being quickly converted to glucose (blood sugar), which is burned for energy or stored as fat, yams, taro, plantains, and other resistant starches simply pass through your small intestine intact. These foods are resistant to enzymes that break complex starches—hence their name.
That means you don’t absorb the calories as sugar, which would prompt an insulin surge—but what is even better is that these starches are just what the doctor ordered for your gut microbes, which happily devour resistant starches and grow, meanwhile converting them to short-chain fatty acids such as acetate, propionate, and butyrate (the colon’s preferred fuel, as well as a perfect fuel for neurons). Resistant starches also increase the proportion of “good” bacteria in your gut, just as a prebiotic does, not only enhancing digestion and nutrient absorption but also fostering the growth of bugs that nurture the mucous layer of your gut.[8] More mucus means fewer lectins getting through to rip open the tight junctions and start the whole lectin-induced cycle of weight gain and misery.[9]
In addition to not raising blood sugar or insulin levels, resistant starch assists in controlling your weight by:
-Reducing calorie count when substituted for wheat flour and other quickly metabolized carbohydrates.[10]
-Making you feel full longer and therefore consume less food.[11]
-Boosting fat burning and reducing fat storage after a meal.[12]"
Comments
McDougall's been in my approach with caution list after seeing him say in lectures that fish is terrible for you and that "sugar makes insulin work better" Does he differentiate between starch and resistant starch?
To be honest, I'm generally confused about starch. I'm following a diet leading to ketosis and now I've found the documentation "The Starch Solution", where John McDougall promotes the excessive consume of starch with potatoes. He claims to cure almost anything with this diet. Did you already had a look into this?
Cheers mate, I've seen both of their channels, they are pretty good. Just meant in terms of how I feel personally - the point was I get a dip in energy with ripe bananas, but not the sweet potatoes ( which apparently have more resistant starch). Know what I mean?
