Is potato starch keto/LCHF? About resistant starch

Low-Carb High-Fat

Low-carb high-fat

Is potato starch LCHF? Could it lower your blood sugar? Incredibly enough, the answer seems to be that it might. But be wary. It has likely been over-hyped about its benefits, and we still should be hesitant about adding to our diets.

Some research, in very small numbers of people, suggest resistant starch has beneficial effects on blood sugar and insulin resistance. It may also makes you feel fuller and more satisfied, which for some could facilitate weight loss.

It all sounds strange when you first hear about it. How can starch improve blood sugar – isn’t starch broken down to glucose, which raises blood sugar?

How it works

For most people, resistant starch doesn’t break down to glucose. Instead, it passes through the upper intestine to become food for the gut microbiome in the colon, or lower intestine. The gut bacteria digest the resistant starch into short-chain fatty acids, which are absorbed by the body.

Therefore, resistant starch may not act like other carbohydrates. Instead, it is food for gut bacteria and what your body absorbs has been converted into fat.

Feeding the good gut bacteria – and the cells of the intestinal lining – seems to be able to affect hormone levels in the body (GLP-1 etc.), which in turn can have an effect on blood sugar regulation and insulin sensitivity.

It seems also to be beneficial to ensure that gut bacteria and cells get adequate nutrition. Our ancestors no doubt did so, as there are plenty of sources of resistant starch in nature.

However, this is also a potential concern. If we eat one type of resistant starch, potato starch for example, that will feed one specific type of bacteria in our colon. Theoretically, that could create a mismatch of bacteria. Most experts agree that we want a diversity of bacteria without having too many of any one type.

There is also the risk that it may contribute to SIBO, small intestinal bacterial overgrowth.

That’s why, if you choose to take resistant starch, it should be in limited amounts in a variety of different types.

The four main types are:

    Type 1 in grains, seeds, and legumes (generally not recommended on a keto diet)
    type 2 in raw potatoes and unripe bananas (also usually not recommended on a keto diet)
    Type 3 in potatoes and white rice once they have been cooked and then cooled (also usually not recommended on a keto diet)
    Type 4 in manmade sources such as potato flour

What to do

First, be careful. Make sure you document for yourself if resistant starch will affect your blood sugar level or ketone levels.

You can start with cold potato starch. Not very yummy, but a couple of tablespoons stirred in water, per day, seems to be enough to see an impact.

It may be wise to start with less and increase gradually to reduce the risk of a side effect: gas. Also, note that you shouldn’t heat the potato starch – then it will be converted to regular starch that raises your blood sugar.

Those who are not carbohydrate sensitive – for example lean, healthy, exercising people – have more options, but those who are insulin resistant or carb sensitive should limit their use and use with caution.

Future science and experience will lead to more knowledge about who will benefit from resistant starch and how to best take it. Today, knowledge is still limited and it’s a good idea to try for yourself and see what effect you get.

Have you tried cold potato starch or other sources of resistant starch? Please let us know in the comments below.

  • A ketogenic diet for beginners - Draft
  • 'Low carb and sport are a perfect match'
  • 'I’m now completely liberated around food'


Mark Sisson’s guide, including links to studies: The Definitive Guide to Resistant Starch

Richard Nikoley, Free the Animal: A Resistant Primer for Newbies

PS: The danger of resistant starch

There’s a danger with discussions on resistant starch. The danger is that there are manufacturers ready to start promoting high-carb junk – bread, pasta, candy – with fairy tale promises that the carbohydrates are “resistant” or protected.

Like the decade-long story of Dreamfield’s pasta fraud shows, you can’t trust the people selling “low-carb” products. What is labeled as “resistant” carbohydrates in expensive, colorful packaging, may very well be a fraud:

The Dreamfields Pasta Fraud Finally Results in an 8 Million Dollar Fine!

1 2


  1. Zepp
    Yeah.. Im altso loking for more information!

    It doesent get stuck in my mind.. that potato granulas dont get hydrolysed in our gut.. its low GI for what I do understand.. and it differ frome potato sorts!

    And Im not jumping on this bandwagon at all.. cant make that potato starch in cold water is something to be in a normal diet.. or in paleo!

  2. Christoph Dollis
    I had a huge and recent benefit from the resistant starch, so much so that it's inspired me to see how much other improvements I can make with nutrition.

    I believe you will find this interesting, Doctor Eenfeldt.

    I’m giving this feedback that I first left on William Lagokas, PhD’s post: Gluten vs. gut bacteria, Op. 78. The post, which is spectacular, is about how increasing bifodobacteria reduces inflammation caused by gluten; in part:

    “Crackpot theory of the week: could inulin/GOS increase gluten tolerance? He and colleagues (2008) gave lactose-intolerant patients supplemental bifidobacteria in the form of capsules (1.8×10^9 cfu B. longum) and yogurt (3×10^10 cfu B. animalis) which significantly improved their lactose tolerance (it nearly cured them). In this study, yogurt provided the prebiotics necessary to ensure survival of the supplemental bifidobacteria. I imagine inulin or GOS would’ve had a more profound effect.

    “Celiac disease, lactose-intolerance, IBS, and veganism are all associated with reduced bifidobacteria and could theoretically benefit from inulin/GOS supplementation. …”

    My experience:

    Wow, this is an amazing find.

    About five or six weeks ago, I started raw potato starch 2 Tbsp/day, then dropped it to 1.

    Two or three weeks ago, I went from the SAD to an on-purpose, high-wheat diet so that I could test for gluten sensitivity. My mom had celiac proper and a doctor I recently saw thought I might be sensitive to it because my heartburn did not respond to pantoprazole, a protein-pump inhibitor, but does respond to large doses of ranitidine (or famotidine), a histamine H2-receptor antagonist, which she says has some antihistamine properties. Further, the usual triggers for GERD—tomatoes, other acidic food, spicy food including hot spices, coffee, etc.—don’t seem to bother me (indeed these are my favourite foods). I’ve also noticed that my heartburn gets worse when I eat more carbohydrates and my worst ever nights with it were after eating very high-wheat meals (such as the better part of a large pizza).

    The doctor put this all together and thought gluten sensitivity.

    And yet, my blood glucose has quite significantly improved over the last two to three weeks despite eating wheat at every single meal and my heartburn is certainly no worse, probably better. I’m taking less ranitidine—last night I took none at all.

    “How could this be?” I puzzled.

    Well, it could be the case that the resistant starch upped my bifidobacteria and as a result I’m lest sensitive to the gliadin in gluten. It seems more than just plausible, doesn’t it?

    P.S. Well gee, this is going to complicate getting tested for gluten sensitivity, now isn’t it? LOL

    Further, commenter George Henderson posts a link to this paper:

    Bifidobacteria reduce gliadin-induced toxicity

    Laparra J.M. and Sanz Y.*
    Microbial Ecophysiology and Nutrition Group. Instituto de Agroquímica y Tecnología de Alimentos (CSIC), Apartado 73, 46100, Burjassot (Valencia), Spain.

    Running title: Bifidobacteria attenuate gliadin-induced inflammation

    “The peptides from gliadin digestions inoculated with bifidobacteria did not exhibit the toxic amino acid sequences identified in those non inoculated (α/β-Gld [158-164] and α/β-Gld [122-141]). The RT-PCR analysis evidenced a down-regulation in mRNA expression of pro-inflammatory biomarkers. Consistent with these results the production of NF-κB, TNFα and IL-1β was reduced (18.2-22.4%, 28.0-64.8% and abolished, respectively) in cell cultures exposed to gliadin digestions inoculated with bifidobacteria. Therefore, bifidobacteria change the gliadin-derived peptide pattern and, thereby, attenuate their pro-inflammatory effects on Caco-2 cells.”


    How do you like dem apples?


    Update: I haven't touched ranitidine in about two weeks and, I reiterate, I was on a way-high dose for seven years. I was able to get off of it *while* on a very-high wheat diet, the very same diet that even intermittently gave me troubles previously.

    I've also noticed more calmness, mental clarity, and reduced food cravings; and I believe this is related to the gut-brain connection, possibly neurotransmitters, and definitely to lessened inflammation as evidenced physiologically above.

    I've added inulin, Amla powder (an incredibly nutrient-dense fruit that is also rich in pectin and polyphenols, which are both prebiotics) because research shows that inulin + resistant starch is much more effective than even RS alone. I've started taking Primal Defense Ultra probiotics, but have just placed an order for Prescript-Assist, which are apparently the gold standard for probiotics of the soil-based type. Many people swear by them and it's been extensively clinically studied.

    Oh, and I'm breathing a little clearer too, an effect Richard Nikoley noted, although this kicked up after he added probiotics including Prescript-Assist, and I hope that proves to be the case for me as well.

    Finally, I really appreciate your intellectual honesty by highlighting the potential benefits of this unique form of starch front and centre.

    I hope Dr. Jason Fung, whom I immensely respect, follows suit!

  3. Rustybeth
    Use romaine lettuce, or cos lettuce. They are firm and carry dips well. And virtually nothing but fiber.
  4. Christoph Dollis

    We ate a lot more prebiotics in previous eras than we do from store-bought meat (not to mention cheese, yogurt, cream, and so on) today, even from animal sources per se.

    And this doesn't take into account all the sources most of our ancestors, even during the ice ages, had for resistant starch as such.

    Or the fact that even the Inuit were mostly not in ketosis due to the carbohydrate in marine-animal blubber and meat glycogen during winter or various plants, including berries and tubers, in season ... or that Nordic natives similarly used tree cambium ... or that both ate enough protein that gluconeogenesis mostly kept them out of ketosis.

    To be clear, these weren't high carb diets, but they weren't very-low carb diets (which may be necessary for some metabolically-deranged people as a therapeutic measure, but are probably not optimal for all and aren't what Dr. Eenfeldt himself always follows, because he is healthy enough to eat some carbohydrate) either. And these are the extremes—those of our ancestors living near the poles.

    However much some of us genetically adapted to that, it most likely wasn't absolute and many of our fellow humans were eating quite a bit more carbohydrate nearer the equator. Most of them were lean.

    Dr. Jason Fung has hypothesised that a major reason for the obesity epidemic is too-frequent eating stimulating chronically-elevated insulin, and I suspect he is correct.

    Dr. Eenfeldt believes that too much carbohydrate is also a factor, as does Dr. Fung, and I suspect that—for many, but not all people depending on their genetics—they are both correct.

    However, another factor is probably detrimental changes to the gut microbiome caused largely by a lack of prebiotics, including plant fibres, leading to increased obesity as well as a host of other disease states.

    And you know what? I doubt either Dr. Eenfeldt nor Dr. Fung, both advocates of a lower-carb diet, will disagree with that. I doubt Dr. John Briffa would either. They understand, I hope, that it's a complex situation and no one-size diet fits all.

    Even if people have the same disease state, their genetics, historical life stressors, and circumstances vary.

    Reply: #58
  5. Christoph Dollis
    Here's another huge part of what causes obesity: excess, chronic cortisol (and the downstream effects of stress) during developmental years and during subsequent life.

    Dr. Fung can explain that if he's so inclined.

    And the lack of/excess of light. But I'm more or less repeating myself now, since that's undoubtedly related to stress, including adrenal hormones, on some important level.

    Reply: #80
  6. Christoph Dollis

    "The easiest way to eat a lot of resistant starch – free from regular starch – turns out to be cold potato starch. Not very yummy...

    Oh, speaking of which, if you add 1 teaspoon of Amla—a phenomenal and inexpensive powdered berry that provides a whole whack of nutrients and improves blood sugar control as well as some medications—the prebiotic mixture tastes better. Amla is also a good source of prebiotic polyphenols and pectin. Low-carb dieters should consider this inexpensive berry!

    Adding 1–3 teaspoons of inulin (or gum arabic or guar gum or pectin) acts synergistically to magnify the prebiotic effectiveness of the resistant starch. A lot. This isn't a wild claim. It's rational and has been proved scientifically.

    These are the most inexpensive nutritional supplements you could find, nearabouts, and the most powerful for healing gut health which, frankly, sustained very-low-carb diets can cause unless the low-carb foods are chosen very wisely.

    One thing to bear in mind is if you have severe dysbiosis, SIBO, or SIFO, etc., it's possible that you may not see a benefit or even may have a worsening of symptoms. If this is the case, taking quality probiotics then prebiotics can work, as this gives the prebiotics beneficial bacteria to feed.

    If that isn't sufficient, you may need to deal with the harmful microorganisms, possibly with herbs and certain acids like vinegar or oregeno oil, or even with antiobitics, then proceed from there.

    However, those are minority cases. Most people notice benefits from prebiotic supplementation, which you can see in countless anecdotes and medical studies.

    But start slowly and build up! It's prudent.

  7. Christoph Dollis

    "I tried RS, and decided the suffering wasn't worth any potential benefits. To put it politely, I could have earned a living filling hot air balloons, and that was on just one tablespoon at night. How healthy can anything be that creates so much intestinal flatus?"

    You're missing the point. The fact that you can't handle even a nominal amount of prebiotic; far, far smaller than our ancestors would have consumed; indicates that your gut health isn't very good, in terms of your flora.

    So you can:

    a) accept that state of affairs
    b) start at a much lower dose and slowly work up
    c) take probiotics as well
    d) consult with a healthcare provider about possible dysbiosis

    But to say that prebiotics is unhealthy because you farted a lot is absurd.

  8. Zepp
    Yes.. Im aware of that.. and I think that real food is better then junk food.. partly becuse of its nutrial and fiber content!

    First of all.. starch granulas get digested.. perticaly potato starch granulas.. in our guts.. the thing is that it take time.. and if one drink it in fasting state.. our amylase dont have the time to reduce the whole granula.. only the surface!

    Its Low GI if one take it whit other foods!

    Potato starch is not Prebiotics.. Inulin and oligosacharids are prebiotics!

    And on top of that.. it seems that the benefits is mostly by oral Butyrate, Propoinate and Acetat.. becuse Butyrate are mostly digested by ones gut linings!

    Propionate and Acetat by feeding oraly seems to have a better impact.. eat your sauerkraut!

    Or even try a swedish speiality.. surströmming!

  9. Christoph Dollis

    "Potato starch is not Prebiotics.. Inulin and oligosacharids are prebiotics!"

    With all due respect, I don't think you're aware of as much as you think.

    "Potato starch is not Prebiotics.. Inulin and oligosacharids are prebiotics!"

    With all due respect, I don't think you're aware of as much as you think. Aside from the fact that resistant starch in raw potato starch is a prebiotic as countless studies have shown, one of the things that makes it a great and possibly the best prebiotic is ... it's inexpensive.

    Or are you splitting hairs about "raw potato starch" vs."resistant starch". In a sense you're right, if that's the case. Raw potato starch just happens to be a source of concentrated resistant starch. Others include mung bean starch, green banana or plantain flour, and hi-maize corn starch.

  10. Sabine
    Please do NOT give resistant starches to HLA-B27 carriers!
    It will grow their BAD bacteria and make them VERY ill.
  11. Christoph Dollis

    "Please do NOT give resistant starches to HLA-B27 carriers!
    "It will grow their BAD bacteria and make them VERY ill."

    By all means extreme situations require caution and medical supervision, but why not introduce prebiotics very slowly after first treating with clinically-proven probiotics alone, then probiotics and prebiotics in combination? This could change the microbiome favourably, slowly, and mitigate many of their health problems.

    Replies: #78, #87
  12. Jim
    Bob's Red Mill is a great product. I use their flax seeds and chia seeds. I'm looking forward to making some cold potato salad for picnics this summer.
  13. PhilT
    Raw potato starch is about 80% starch / 20% moisture and about 75% of that starch is resistant.

    So PS isn't the same as potato which comes with a lot of non-resistant starch. Similarly the "retrograded" starch by cooking & cooling starchy materials results in a relatively low proportion of resistant starch accompanied by plenty of "standard" starch that isn't LCHF.

    The definition of "Resistant Starch" is defined at as " 'the sum of starch and starch-degradation products that, on average, reach the human large intestine' "

  14. Kari
    Would the "Pofiber" fall in this category? Does not taste bad at all and would probably be real good in my morning yougurt, coupled with ground flaxseed and Fibrex (dried sugar beet residue where the sugar has beeb extracted)
    Reply: #65
  15. Zepp
    No.. Pofibers are the fiber content of potatoes.

    Its water soluble and often it do the same thing as RS!

    Ie.. it get fermented in your colon.

  16. Terri
    Can you please tell me then if I need to count the carbs in the potato starch? It says 1 tablespoon is 10g of carbs. Or cna I just ignore?
    Reply: #67
  17. Zepp
    If you drink your potato starch in a fasting state.. it goes rihgt thru you and ends up in colon after some hours and there its converted to butter acids, vinegear and propionate.. its all short chain fatty acids.

    It often gonna be a lot of farting in the begining!

  18. RJ Bachner
    I tried this for upwards of 6 months, I started slowly using the red mills potato starch in water every day. I started with 1/2 tablespoon a day and every 2 weeks upped it by 1/4 tablespoon. I maxed out at 4 tablespoons a day.

    I am generally lowish carb paleo.

    What I experienced was 6 months of gas and bloating that became my personal farting Ragnarok. It was the worst 6 months since going paleo i ever experienced. I could fart Oh Canada if I tried and nothing seemed to make it better except stopping.

    I experienced nothing like better sleep, dreams etc, I did not test blood sugar and I did not feel as if I was eating less or feeling fuller, just bloated crampy and noisy.

    I dont know what else I could try but I dont really want to try this again but then I may also have sibo and my doc just looks at me as if I am mad for suggesting such a thing.

    Replies: #70, #72
  19. Kari
    Just received my Bob's Red Mill potato starch and I'll go for it immediately. Don't mind farting - my cats hate it and I'm going to give them a hard time.
  20. Kari
    Made my day ;)

    Do you know why women do not usually fart?

    Reply: #71
  21. Zepp
    They usually dont drink raw potato starch slurry??
    Reply: #73
  22. Kari
    RJ - one thing I forgot to ask you; what was your purpose of stuffing yourself with this product? Not nutrition, I assume?
  23. Kari
    They hardly ever keep their mouths shut long enough to create any internal pressure.

    *running for cover*

  24. teresa olofson
    i bought a package of potato starch and banana.
    Im looking for organic mung bean, have had zero luck, would eating the cold mung bean clear noodles replace my reverse starch supplement?
    still have not seen a company that make organic mung bean clear noodles

    i did have lots of gas and i didnt start slowly as suggested
    the gas did not feel exactly unhealth, i had a sense the whole time that it was a helpful thing
    going on inside

    and then i started being more careful to only take it on an empty stomach and with cold water
    and then also i did feel more full and did start eating less and now zero gas
    and it does seem to be helping

    what did u say
    take the Amula powder and the inulin with the potatoe starch
    mix them all in cold water before bed
    and upon rising?

    please help me
    i have been doing gaps and ibs things for years
    and i really in my heart think this reverse starch thing has helped me the most
    with the little time and effort i have put into it
    thank u

  25. David
    I've been taking 4 tablespoons of resistant potato starch with my last meal of the day for 4 evenings now and I have not experienced any gas, loose stool, or other negative signs, and no benefits on my meter but I will continue to experiment for a couple of months. Good Day.
  26. constantino alarcon mery
    My english is not good:

    Resistant starch and starch in the blood: it is posible?

    "Herbst efect" or starch in the blood, sound as horror movie!

    I believe that cook under 100 celcius and slow, and after cooling the food is good idea (carbos), ... then: 1 spoon of tea is enought (l-potatoe or chuño)? or is good idea, for sport men (cyclist is my case), use fruits and 40 gms of resistant starch?

    And blackbeans is good idea? the cyclist use a lot of energy and glycogen and is necesary hc, but ... starch or fruits (sucruse or glucose + fructose).

    Is very dificult say that starch is the worse sugar in the world? what is "the ranking" sugar?

    1. process sugar (white and brown sugar)
    2. starch processed non resistant: wheat and pasta the worse, rice the best but cool)
    3. fruits with a lot of fructose (for example banana full yellow)
    4. starch processed resistant (yuca, mandioca, chuño or l-potatoe)
    5. fruits with a lot of glucose and mature (arandanos), and special fruits as cacao, tomatoe. mm Honey (natural if it posible) is good idea.
    6. FIber from vegetables as brocoli, coliflowers, etc etc.

    Reply: #79
  27. rthomas
    I started potato starch at 1/2 tsp 3 times a day - no problems (no gas, bloating, or other side effects), have increased to 1 TBS 3 times a day. Am I doing this right? Should I be taking all 3 TBS at one time? How do I know if I am taking enough?
  28. Sean
    I have AS - but tested hla-b27 negative.

    I eat gluten free and also corn free and do eat rice and potatoes. I'm managing drug free but have other food sensitivity and think my gut balance is out of whack ?

    There is so much in this thread that interests me as my reading lead me to the similarities between many autoimmune diseases - with the gut zonulin response being a possible factor.

    The key point is improved / decrease in intestinal permeability will stop transit of klebsiella bacteria through the gut wall. So gluten free is a key start point irrespective of celiac.

    Beyond that is why I'm here - as I had read on Twitter tonight that intestinal permeability can be also limited by certain gut bacteria - and had previously read that gut bacteria are factor in tagging in antigen presentation - and priming a tolerant response.

    I bought Biokult a few week ago after reading about Bifid Longum - not sure if I should go for it and also support with chicory for inulin (I like the cos lettuce ideas!) - I also have a great Sheeps milk yoghurt that has strep Thermophilus and lactobacillus - but is Bifid free - so I may have out competed my Bifid??

  29. Sean
    Cooking under 100c - sounds like Seignalet Diet ?

    He proclaimed to have treated conditions on grain free diets but also advocated that protein were modified by heating to make them intolerant or dangerous.

  30. Hope
    "He's another huge part of what causes obesity: excess, chronic cortisol (and the downstream effects of stress) during developmental years and during subsequent life."

    [Christopher's YouTube link posted above]

    Wow. I have enjoyed reading what you've had to say, so I trusted it to be a good use of time to watch the video clip.
    Simple, yet profound.

    I'm in a process of being turned inside out as I worked to heal myself from fibromyalgia and the ruining of my life where I've found myself. I suspected neurology before I had read the science. I suspected dietary changes and practical healthful habits would hold a key to my healing. But at the end of the day, I've known.

    The emotional wreckage left from childhood experiences, no matter how well I've tried to ignore it, has affected and continues to negatively impact every area of my life. I vividly recall the feelings of being a young child raised in abuse, neglect and poverty who stayed ever alert and "on call" so that I could portray normalcy.

    I believe it could be no less an internal struggle than that experienced by African Americans in the beginnings of racial integration when they looked nearly white enough that if they did everything just right, they would "pass." I always knew very well I wasn't normal and I didn't fit in. I stayed ever vigilant at all times to never let my secrets escape. I could never let anyone see how very inadequate I truly am. So, I have spent my whole life passing. Until one day, I could no longer pass.

    Reply: #83
  31. Hope
    *Here's :)
  32. Darlene weaver
    I have gastroparesis. I have to be on a low fat diet. I am also a diabetic type 2. Does starch resistant products fit into my food plan?
  33. Maya
    Oh Hope, you and me both. I just figured out, while suffering dehydration very early this morning, that anxiety is a major cofactor in stress and cortisol and adrenal depletion. HFLC has helped me lose the weight I gained from caving into salt and sugar cravings, but if there's such a thing as an anti-anxiety diet or regimen, I'm looking to incorporate that into my daily routine.
  34. Joe black
    I have been following your blog on this subject,and have only one correction to make on your statement. You used the term
    "Protein pump inhibitors" to describe the medication pantoprazole. In point of fact, what I believe you meant, was a Proton pump inhibitor. This group of drugs includes the older and more commonly prescribed Omeprazole. These drugs,including the o.t.c. drug Prilosec,have a very nasty side effect. P.P.I drugs slow the stomachs production of hydrochloric acid. Recent studies have shown that an under acidified stomach can block the bodies absorption of calcium, leading to severe osteoporosis. Furthermore it also blocks uptake of magnesium and zinc, both of which are needed to absorb calcium. In recent studies, the effect of taking these drugs for as little as one year,at a rate of one O.T.C. dosage tablet per day,can cause advanced osteoporosis, tooth decay/loss, and in persons with heart disease or cardiac arrhythmia, the imbalance of these electrolytes could lead to complications such as a myocardial infarct,or sudden cardiac death. Be warned, H2 inhibitors may well have similar effects, but the data on these drugs is still being evaluated. In the mean time you might want to inquire about having a bone density test performed. Also, be aware that there is currently a class action lawsuit against the manufacturers of these drugs. Good luck,and thank you for the info.
  35. 2 comments removed
  36. @TreatMeGently
    I have AS and can take some starches but am completely corn & GF - I am sure that the key is gut barrier regulation, so I avoid NSAIDS like the plague.

    Rice including rice flour affects me less and have used potato flour recently.

    Other interesting thing on gut IP is feeding good bacteria that regulate barrier - so onions, leeks apparently feed a bacteria called akkermansia (?) that is invoked in barrier function.

    I have also taken a supplement of l-glutamine to down regulate IP.

  37. Jules
    I always learned from grandma that raw potato is poisonous
    Reply: #91
  38. Sally Oh, Vitality Pi
    You really should read Richard Nikoley's blog (he, Dr. Grace and Tim Steele are the experts on the topic with Mark Sisson right next in line). There is a wealth of info there -- the first blog post above is a good start.

    You might also follow along with the American Gut Microbiome Project.

    There are always naysayers to any new idea, so I try to step back and look at the big picture. Too many people are getting long-term benefit from potato starch alone to poo-poo this idea.

  39. Geraldine Denise
    Hi, everyone. Since I live in Brazil ( Rio De Janeiro) Potatoes are called "Batata Inglesa". Which means English Potatoes. Bob's Mill ISN'T ubiquitous here. BUT we do have resistant starch. It's made from GREEN Bananas. It can be made into a flour to make Pizzas and Quiches , etc. I have great difficulty here because the foods available here seem to be ignored. Obviously we have everything that exists in the USA. somewhere in Brazil , but commercially we wouldn't have "BOB'S MILL anything! Bananas! GREEN! LCHF is considered to be a passing fad and most doctors and the public are either into Organic, Vegan, Vegetarian or LOW FAT everything. Wholewheat bread is considered healthy and I'm considered a food maniac! I'd like to know if the green banana flour could be used with all the nut flours and flax seed, Psyllium etc. Or IF it's bad too?
  40. deborah
    Green raw potatoes: Solanine.
  41. David Wynne
    I went from lchf to starch diet. Wt loss accelerated, medical metrics all fell. I do it with 16-8 I.F.
    No animal anything; eat rice, potatoes, grains, some nuts, veggies, fruit.
    I'm beginning to think I.F. conquers all, pretty much no matter what, as long as it's not junk.
  42. Katt
    Although I love Bob's Red Mill products and love to see other people advertising them. The BRM potato starch is not a resistant starch. Their process of removing the starch component from the potato eliminates any resistant starch benefits.
    This has been confirmed by the Bob's Red Mill Customer Service Department.
  43. jordan
    Please help. I sliced allot of patatos and got the starch at the bottom . i put it in my dehydrator to dry it soo i can use it for this month but it is said you should not heat it . is the dehydration proces effecting the starch
    ????? Please ans thank
  44. curt
    It seems reheated pasta is an excellent source for RS3 resistant starch. This is great news for me since I'm Type 2 Diabetic and pasta dishes have been off limits before. I'm going to "Ask Diet Doctor" and hopefully he agrees.

  45. curt
    Dried plantain chips are a good source for RS2 resistant starch. And they taste great with a little salt and pepper on them. They need to be dried in a dehydrator or low heat in the oven. I coat mine in organic extra virgin olive oil first.

  46. deborah
    NO, Bob's Red Mill potato starch IS a resistant starch. Read about it here:
    T.Nate February 3, 2014 at 12:09 pm

    “I just spoke to customer service regarding Bob’s Red Mill Potato Starch and was told the potatoes were boiled/cooked as part of the process of making the potato starch they sell. This goes against the idea that Potato starch should be raw in order to have enough resistant starch as a pre-biotic supplement.”

    When re-cooled, resistant starch returns to its original structure. The point of ingesting resistant starch cold is so that it bypasses digestion and absorption, allowing the beneficial gut flora (mainly bifido) to use it and multiply. This is why eating it after heating (e.g., adding it to a fresh up of coffee) defeats the purpose. You are consuming it immediately after applying heat. However, if you were to heat it up and then allow it to re-cool before consuming it, then there is no problem. This is why the manufacturing temperatures are not as important as the temperature PRIOR TO IMMEDIATE CONSUMPTION.

    * ALL CAPS is not yelling. I am using it for emphasis.

    Very sorry to see Doc repeat incorrect info. Perhaps instead of believing random posts on the internet he should consult Dr Efic Westman's frien Dr J Slavin, the eorld's expert ion fiber. her research will tell you the truth - between 48-54% of the "resistant starch" is absorbed by you as glucose, albeit very slowly, so that's why it doesn't show on the meter. Further it feeds bad bugs as readily as good ones. So it can make your GERD SiBO IBS worse. Finally the butyrate crated via the tummy bugs from the starch seems to go to the liver preferentially and is shunted to store. Peter Hyperlipid has that study. Proceed with caution. T2D people may see short-term small gains from the second-meal effect but you notice neither Westman's nor Slavin are endorsing potato starch. Both prefer real food. No one is deficient in processed potato starch. ;)

  47. Sharin Jay
    One correction is needed in your paragraph...change "bread" by humans to "bred" by humans. That's all.
  48. Eileen
    My gut flora are probably in very bad shape from almost 60 years of chemical antibiotics and poor dietary habits. Currently, I am eating a very low carbohydrate diet for diabetes and fat loss. Also, I keep my proteins to about 1 gram per day per kilogram of muscle weight. 83% to 85% of my calories are from healthy fats. For several years, I have been completely off of chemcial medications.

    Will potato starch upset this balance? Where might I find an answer to this question?

  49. Trish
    I started using potato starch six months ago. Initially I went a bit overboard having 2tbspn in water three times a day, big mistake especially the night time dose, couldn't sleep as I was farting so much. I pulled back to only a morning drink and built up to 2 tbspn in water, have no problems with this and feel it benefits me. I recently went on scales that measure visceral fat which showed I was just outside healthy range - since I am classed as obese I'm inclined to believe that the potato starch daily for a period of six months is what has made the difference.
  50. Carroll Hoagland
    Sounds Like FOOD ENGINEERS AT WORK - their Nonsense extended to Fiber -

    1) First off the potato is a "Nightshade" and a "NEW Food" to the human diet - (500 years at best, Ref: Drs. Georgia Ede, Stephen Gundry).

    2) Fact, referencing Erica Sonnenburg, (Sonnenburg Lab - Stanford) - Gut Microbiota Diversity is KEY to health, and the current human "Obese Microbiota" can be mapped onto the world wide Obesity Map - Our ancestors came into contact with 600 -1000 different fiber sources year round in the form of tubers and plants, and ALL very seasonal.

    3) Potato Starch was NEVER one of them - diversity is key to health ...

    Simplot BS, potatoes are NOT a vegetable, yet consist of 30% of SAD vegetables - #Failure of #USDA -

  51. Justin
    "Resistant starch is a special form of fibre. It doesn’t raise blood sugar, but is converted to fat in the colon..."

    so resistant starch doesn't spike your blood sugar, but it still makes you fat?

  52. Jr
    So this mean I don't have to worry about the potatoes starch in commercial grated cheese packets? Because it's actually beneficial in keto?...or do I have to still avoiding products with "potato starch" in its ingredients?

    Thanks, great website, by the way!

  53. Stephanie
    I read a recipe for Keto bread that had potato starch in it. I noticed that it is suppose to be taken cold. So my question after reading all the threads is, if its baked and then cooled is it considered starch resistant?
    Reply: #105
  54. Kristin Parker Team Diet Doctor

    I read a recipe for Keto bread that had potato starch in it. I noticed that it is suppose to be taken cold. So my question after reading all the threads is, if its baked and then cooled is it considered starch resistant?

    The best way to know for sure how it reacts and is handled in your body is to test your blood sugar. Test it before eating the bread and then an hour after. Ideally that number won't go up more than 10-15 points and if it goes up more than 20, it will be an indicator that food is not a good option for you.

    Reply: #108
  55. chelsea sexton
    i didnt just go off this. this was found in my search kf calculating it in the total carbs. but i found the initial information from CSIRO. and their information i trust. The Commonwealth Scientific and Industrial Research Organisation (CSIRO) is an independent Australian federal government agency .
    their years of research has backed up the use of resistance starch for gut health as well as other benifits.
  56. Eduardo
    Very sensible commentary. This very w-site has some postings on how fruits and vegetables looked like back in the days. Interestingly enough Dr. Gary Fettke regards modern fruits as processed food. Cheers!
  57. Eduardo
    Yes! Individuality still counts.
1 2

Leave a reply

Reply to comment #0 by

Older posts