Getting Starch to Take the Path of Most Resistance

How beans, berries, and intact (not just whole) grains may reduce colon cancer risk.
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts.org/subscribe/
What’s so great about resistant starch? See my last video Resistant Starch and Colon Cancer (nutritionfacts.org/video/resis....
I first broached the subject of intact grains in my video Are Green Smoothies Bad for You? (nutritionfacts.org/video/are-g...)
Why should we care about what our gut flora eats? See Gut Dysbiosis - Starving Our Microbial Self (nutritionfacts.org/video/gut-d....
Did I say putrefication? See Putrefying Protein and “Toxifying” Enzymes (nutritionfacts.org/video/putre....
Berries don’t just help block starch digestion but sugar digestion as well. See If Fructose is Bad, What About Fruit? (nutritionfacts.org/video/if-fr...)
The whole attitude that we can just stuff the effects into a pill is a perfect example of reductionism at work. See Reductionism and the Deficiency Mentality (nutritionfacts.org/video/reduc...) and more recently, Why is Nutrition So Commercialized? (nutritionfacts.org/video/why-i....
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/getti... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/getti.... You’ll also find a transcript of the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
If you’d rather watch these videos on KZbin, subscribe to my KZbin Channel here: kzbin.info_...
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Image Credit: Young Sok Yun 윤영석 via flickr.
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[@NoemiTirado]

This is SO interesting! I never would have guessed that just grinding a whole food could affect how our body processed it that much!

[@junglejarred6366]

It's all in the processing. Simple is best

[@theshunnedBandersnatch]

Glad I had lots of raspberries with my oats this morning!

[@theshunnedBandersnatch]

@Bill Ding the constructor Aww that's sweet :-) They do go bad quickly; have you tried freezing them? Or perhaps purchasing them already frozen?

[@gustavcoetzee6837]

Automatically like every video before watching

[@orirune3079]

Seems like "Eat Beans" is the lesson from every other video.

[@SenorJuan2023]

Hey, pull my finger.

[@garethbaus5471]

Beans are a great staple food.

[@Nephirulez]

Vive la résistance!

[@CristinaBuzac]

Nephirulez 😂😂😂

[@Dabigez829]

So my doctor tells me to take a fiber supplement each day. Sounds like a good idea to eat beans instead.

[@CristinaBuzac]

Rick Buisson My mom used to give me one everyday when I was in highschool (10 years ago) and would say "now you don't have to eat fruits or veggie." I hated them. My food had to come from a plastic container back then. Never thought that I would go vegan. Ever.

[@Cin9999]

Well its just a thing to make sure you get fiber... If you eat enough veggies, whole grains, fruits etc you dont need it

[@gelbsucht947]

Much cheaper too. Beans, spuds and veg are as cheap as chips.

[@foxdylan9536]

Oatmeal 😊

[@alittlegreenjean]

or both

[@iancarrr]

I can't wait to see a video about intermittent fasting! I'm so curious about the latest science.

[@EdmundRobinson]

This channel is amazing. Please keep up the great work.

[@1naturaljourney455]

Once again you have all the answers I am seeking. Thank you!!

[@florianwueest]

Gotta love these creative titles of the videos of Dr. Greger. :'-)

[@katherinegalyon3786]

so informative!!!

[@djarnoldo516]

Outstanding video. Although poop studies are not everyone's favorite, this video is truly amazing. We always knew whole grains are good for us; now we know WHY.

[@joku3438]

this is incredible. so informative thank you

[@vinnettepope8255]

Awesome teaching presentation. Thank you 🙏 so much for sharing this information.

[@evolucionveggie9605]

Gracias!

[@missanthrope2158]

Thanks, I will keep this in mind! It's the little things ya know? Kinda like knowing to keep your omega 3s high and 6s limited. These things are so helpful.

[@mjanavel]

Fascinating! Amazing what goes on in the :

[@susanb1394]

Love his videos!!!

[@VeganFootsoldier]

as always great vid

[@leobatista2472]

Obrigado Matheus Macêdo.

[@HolisticHealthatHome]

Join the resistance!!

[@DXSINGER]

Witty aren't we

[@hammypie]

Whole foods > same whole foods but ground up. Nice!

[@destroya3303]

if one's goal is bulky stool

[@Elven.]

It's time for the other starches to join the Resistance!

[@katewojo]

I have Lynch syndrome and do follow the LS prevention guidelines regarding yearly colonoscopies, and every 3rd year endoscopies. My GI specialist has encouraged me to increase my resistant starch intake. Your video here is excellent & so informative. I am interested in incorporating a more healthy, starch resistant diet. Where do I find good resources? A Registered Dietician I saw over a year ago knew nothing about RS diets and had to look up Lynch Syndrome. So researching on my own seems to be the way to go! (So far your info here on Nutrition Facts is the BEST resource!) TY for your time and any light you can shed my way!

[@ginapoudrier568]

Love your videos , would it be possible if you would do a video about which food that has resistance starch please with their RS 1- 2 - 3- 4 rashio please thank u so much

[@AndrewPawley11]

I love this channel!

[@kencarey3477]

I love black beans

[@spamsausage]

something about him saying "the more of this poopy black bean mixture you smear" just cracks me up

[@veg]

amazing, like always ^^

[@FrankMcClarnon]

I wonder if Yuca root or plantain (green) contains much resistant fiber? Anyone know?

[@taylorphillips5118]

You're great! What about unmodified resistant potato starch? I take 4 Table spoons per day in water.

[@aurelienyonrac]

Look at the nutritional value of oats according to how processed it is. Same with coconut fruits and veggies.

[@juanahipolito1794]

Español gracias,MÉXICO

[@zukodude487987]

Got black beans?

[@nepamirskuzkameskovojomeli2396]

zukodude487987 no but I have lots of pork sausages 🌭

[@junglejarred6366]

I have some sprouting right now actually! We will make a delicious and hardy black bean soup with boiled plantain, avocado and lovely locally sourced cashew lime zest "creme fresh", sprinkled with cilantro. All organic. All local. All love And teeming with fiber and resistant starch :)

[@oletoswin7451]

@@junglejarred6366 that sounds SOOO good! Do you have a recipe you follow? I'd love to see it! :)

[@mudit5151]

i love your channel.. and i have a request, please explain and conclude your video with some workable suggestions in simple language.. just like the mega marketing companies give simple suggestions to eat their unhealthy products, you can provide simple conclusions and motivate us to eat healthy products..

[@alfin3644]

Check out his book How Not to Die. Or the free app Daily Dozen.

[@mudit5151]

+Al Fin i have that book.. i have read it till half.. book is amazing.. but yeah videos also need to be simple..

[@sebbov7626]

well eat more beans and eat berries with your meals...

[@i8MrNomNom]

lol he does besides your health lies in your own hand, if you constantly need someone to tell what to do and when then you are just lazy. He gives practical advice every other video and it's easy to implement the information in to your every day life.

[@mudit5151]

+i8MrNomNom we save time by watching his research, is not being lazy.. if i have to invest the similar amount of time as he is investing, it's useless to watch his videos.. the paradox of choice is a nice book in this reference.. having to many choices paralyzes us, having simple workable conclusions help.. that's why i "requested" him..

[@RobertWadlow292]

Eat a banana or potato unripe and raw for resistant starch as well. Serves great in a smoothie.

[@nevadaruiz3342]

Robert Wadlow don't eat raw potato it can cause botulism

[@danmeyers555]

We have in the past, soaked our old fashioned oatmeal overnight in a little lemon juice. This from appearances only has produced larger, easier to pass stools. Could this be the bit of oatmeal that our human bodies cannot digest that helps make BM’s a little more robust?

[@JFL92989]

Dr. Greger! Does this mean that I should chew my food less thoroughly? If I'm a good chewer, and I don't swallow any big chunks, does that mean there won't be anything left to feed my flora?

[@tamcon72]

No, it isn't possible for a human jaw to totally homogenize fibrous matter like a blender can. Our gut bacteria evolved in tandem with the rest of our alimentary system, including our jaw, so those little guys will be OK with your fully chewed but still slightly coarse oatmeal and whole wheat bread : )

[@NGC6144]

I suppose this is fascinating to know but I'm not going out of my way to necessarily precook and cool my starches before I eat for optimum resistant starch otherwise, another tedious health rule to add to the list.

[@vegantwist4269]

Can you do a video on vitamin k1/k2 (which is better/amount to take/sources)?

[@Omsehnji]

Whats the deal with corn starch? Good or bad?

[@jonsmith9379]

cool

[@sunnygirl87]

Holy Sh!t!

[@amycmcc1]

My daughter has Rett Syndrome, she eats from a tube in her tummy. She is currently on a formula diet. I'm trying to learn as much as I can about nutrition so I can give her a better diet. All of her food will have to be finely blended. She can eat very small amounts of food by mouth, but they have to be foods that don't require much oral dexterity to chew. (She has trouble with small grains that get stuck in her throat, or foods that require excessive chewing like hard nuts and carrots.) How can I help her benefit from this information?

[@SenorJuan2023]

"I like soft stools, I cannot lie."

[@alittlegreenjean]

he heh ehhhehhh he he heh he, heh. heh.. heh... heh.... good one! i'm sure sir mix-a-lot would approve.

[@DXSINGER]

What about potato starch?

[@kilppa]

So should I eat unground flax seeds now too? I'm confused.

[@alittlegreenjean]

i think flax seeds need to be ground because the hard outer casing needs to be pierced to get to the nutrition. i guess if we scrupulously chewed our food enough, we wouldn't have to pre-grind. gardeners know that some seeds have to have that outer casing scratched in order for the seed to germinate. i think it is the same thing. nature has protected some seeds with a hard coating so that they can survive to germinate in the future.

[@Pam-from-TrueBlood]

This video is helpful but why is there a gorgeous pancake at the beginning? That’s all I can really think about now.

[@1156511]

Is it that the fruit has something (chemical, enzymatic) that limits the ability of the body to break grains down or is it that the fruit moves through the system so quickly that it carries the grains through?

[@gregoryshawn100]

Only berries do that, not fruit in general. They inhibit the enzyme our body uses to digest starch, so part of it remains undigested like resistant starch. Starch is found not just in grains but also in potatoes, legumes, and of course in bread, pasta, and everything that is derived from grains.It must be noted that Dr.Greger quotes an "in vitro" study, therefore it's not certain that berries will have the same effect in our body. In vitro (Latin for "within the glass") refers to an experiment performed outside of a living organism (in a test tube, for example).

[@1156511]

Thank you.

[@travist7777]

Any ideas on how to lower gas production from beans (Beano, and another "Hippie" pill, don't work for me...) Thanks (toot...excuse me.)

[@viveviveka2651]

Dr. Greger suggests gradually increasing amounts, and giving your system time to adapt. Target online sells a digestive enzyme, a Beano-like product, that is actually better than Beano (more of the active ingredient, the enzyme that helps do the digesting), at a far better price.

[@andrestrains]

Would consuming more resistance starches be associated with weight loss? I may be thinking of this wrong but maybe the starches "feeding" the gut bacteria aren't fully metabolized therefore less net calories are consumed. If so that would be amazing

[@viveviveka2651]

Yes. Dr. Joel Fuhrman discusses this explicitly, as an aid for weight loss.

[@CalmVibesVee]

I have been testing this increasing my calories significantly with beans and blueberries with mo weight gain.

[@inspectahdeck2642]

Okay but what about us who have issues digesting whole grains? I have IBS and I react badly to almost all whole foods, only tolerable foods are soft foods like white rice, unripe bananas, potatoes(even though they cause issues often). You always research prevention, but are there no studies done on already sick people? And no probiotics don't work, if they ever did anything to anyone it was ease symptoms a bit or cause more issues. Prebiotics also cause issues. Should I just give up on my gut and go keto like most people with similar issues do?

[@budte]

Butyrate Powah - I do not know a great deal about IBS, but I do not eat many whole grains, rice or too many beans because they spike my blood glucose. For myself I am not against one or two serving of soy products a day. I eat twice a day. Around midday I eat a little protein, in my case that will be black bean spaghetti, ten minutes later followed by a large multi-variety salad or vegetable soup, followed by unsweetend soya yoghurt and berries (prob 600-800 calories). I will do 5 or 10 minutes of exercise around thirty minutes after starting my salad or soup, even if it means interrupting my meal to do it. This exercise lowers the peak of the blood glucose spike of the carbs which typically occurs with me around 45 minutes after the first mouthful. A few hours later, maybe 5pm (flexible) I will eat my last food of the day, which is absent of significant carbs that would spike blood glucose - so that will probably be a slice of protein toast heaped with a whole avocado (as guacomole) and some walnuts. This does not spike my blood glucose. I have also finished eating early enough not to have acid reflux when I go to bed. Having eaten in a 6 or 7 hour window I will probably get some of the benefits of autophagy in the hours leading up to my eating around midday the next day. I might have a decaf coffee in the evening, but not the next morning as this is when I am getting the most benefit and will be showing some ketones in urine. I like to eat this way because I am only spiking my blood glucose once a day (yet getting vegetable phytonutriets and able to remain plant-based) and I am timing my exercise to maximize the reduction of that BG peak. I realise this does not directly affect IBS, but I hope there is something you can take from it. The other advantage of eating this way is that studies have shown and in my own fingerprick testing that eating lots of carbs and substantial fat/oils together interferes with glucose absorption into the cells and therefore can promote high and extended periods of high BG - not good. So the first meal is where all the significant carbs and three hours later when I eat a second mostly fat based meal there should be nothing significant left from the earlier carb-based meal for the fat-based meal to interfere with. And as the fat-based meal is the last food for around 18 hours it too will have cleared out of the blood before the next carb meal at midday the following day. While glucose peaks typically aound 45 minutes in the blood and is usually largely cleared within two hours, fats may peak around six hours after eating and take another six to go right back to base. So this way seems to work for me.

[@fairwearth690]

I just saw your comment from five years ago and know it's late; however, in case it is useful to you now, it is always recommended to go low and slow if you're not used to eating a lot of fiber. Introduce small amounts of fiber at a time and be patient with your body as your healthy gut bacteria builds up to counteract the unhealthy bacteria. Make sure to soak whole grains overnight and rinse well before cooking (I use an Instant Pot but any pressure cooker will do) to remove anti-nutrients that make it harder to absorb and digest the nutrients. But that said, don't look to strangers on the Internet to get medical advice...it's best that you seek out advice from a plant based registered dietitian or a registered naturopathic doctor/other nutritionally certified healthcare professional. And always get your doctor's or gastroenterologist's approval before making changes to your diet as she/he knows your medical history the best and the potential risks vs. benefits of dietary changes, and can order tests to get to the root cause of your particular health issues, if you haven't already received them. Also, get checked for any food sensitivities/allergies that may be impacting your health. It took me over 20 years to finally get a correct diagnosis for my lifelong stomach and bowel issues, from a registered naturopathic doctor (note: don't go to an unregistered naturopath) with impressive nutritional certifications...it turned out my chronic health problems were due to my previously undiagnosed Celiac disease and allergies: dairy, eggs (albumin), wheat, corn, brewer's yeast, and certain types trees and grasses. Most medical doctors have received very little education on nutrition. Thankfully, I have a general practitioner who chooses to upgrade his education on a continual basis. Scientific knowledge is continually changing and growing as more long-term human studies and evidence based practices from Blue Zones are discovered.

[@Joseph1NJ]

What does this say about blending?

[@Joseph1NJ]

***** I believe I've watched them all. I don't recall mentioning anything about "separating" starch.

[@DXSINGER]

Use your brain brother

[@robertrowan9893]

It would seem those tough as old boots amaranth seeds are not going to waste after all. Maybe it's not such a tragedy my food flask came a cropper. A blessing in disguise... grudgingly.

[@fairwearth690]

I love amaranth seeds cooked the same way as I cook quinoa, with onion and garlic powder, paprika and wee bit of Himalayan pink salt. Delicious!

[@robertrowan9893]

@@fairwearth690 Yeah, that don't sound bad at all. I'm caught deliberating on how finely or otherwise I would cut those said onions and whether I would cook them from the outset - or right at the end for sheer crunchiness. After maybe a generous spoonful of peanut butter and a drizzle of extra virgin. Tempted too with some mushrooms too, maybe prepared in advance - keeping glucose spikes in check. Maybe tomorrow when I wrap up my intermittent fasting lark. For my daily dozen, might be spread over a wider time period. To each their own I guess. Peace.

[@fairwearth690]

@@robertrowan9893 Have fun experimenting to find out what works best for you! I am an intermittent faster too; enjoy breaking your fast tomorrow. Best wishes to you. ✌

[@SenorJuan2023]

Dr. Michael "Let's put it to the test" Greger

[@rashie]

👍👍

[@JackR772]

Is salt really bad? I follow a low fat plant based diet but do tend to eat high sodium. Is it that bad?

[@heartdragon2386]

M Barker a little salt won't hurt you if you don't eat a lot of processed foods that have added sodium. However, a lot of it can have many bad effects. This channel has a video on salt, I believe.

[@TOUNET26]

Fruits melons and berries period !

[@JustOneAsbesto]

Eating starches cold also lowers their glycemic index. I think he's talked about this in a previous video.

[@nutritionfactssupportteam4525]

Hey, I'm a volunteer for Dr. Greger. Yes, cooking starches, and then letting the cool down causes the starches to re-crystallize into a form of starch that is resistant to digestion and thus can lower the glycemic index of the food, but also to provide more nutrition for our gut bacteria for a happy, healthy digestive tract! The video you are referring to is entitled "Resistant Starch and Colon Cancer", which can be found on the NutritionFacts.org youtube channel, facebook page, or the NutritionFacts.org website.

[@brandonroberts6815]

what about cooked then cooled potatoes, then reheat when ready to eat, does this increase or because of reheating reverse some resistant starch

[@JustOneAsbesto]

B-rad Rad Re-heating would reverse it. It's essentially dependant on how dissolved the starches are in the water present in the food product. More heat means more solubility, and you want them less dissolved for the effect discussed in the video.

[@JustOneAsbesto]

Let's see if any chemists yell at me for using the word "dissolve" for this process. They're technically not dissolved in solution, but it basically works the same way.

[@brandonroberts6815]

thx for your input. good point

[@marlonscloud]

resistant starches are great for developing digestive issues, great vid.

[@typingcat]

Far-east Asians eat boiled rice as the main meal. The rice is just boiled in its whole form, not ground. We are told over and over again to chew the rice thoroughly. But I hate to chew, because it tires my jaw, and it takes time. If unground whole beans are better than ground whole beans, does that mean not chewing rice is better for preserving the resistant starch?

[@natureasintended]

www.drmcdougall.com/health/education/videos/mcdougalls-moments/white-rice/

[@SenorJuan2023]

"To bean or not to bean", that is the question.

[@Anarcath]

My question is, is potato starch bought from a health store healthy or should one eat the whole potato to get the benefits?

[@viveviveka2651]

Dr. Greger seems to advocate whole plant foods.

[@ellajakovickas]

does this mean that eating whole flax seeds would be better than ground?

[@darchiterd2270]

Thanks for your question Ella. I am a Registered Dietitian & a moderator at NF. Ground flax seed is better digested and hence the recommendation over whole flaxseed. Hope this answer helps.

[@gcerpa]

To make the long story short: heat up starches, cool em down, mix with raspberries + fiber and eat it up!

[@javierorozco201]

What so don't chew your beans?😂

[@Swanky95472]

does this mean I should stop eating M&M's for breakfast with my coffee?

[@bionicvenom]

no keep eating m&m's, the more dead idiots the better.

[@destroya3303]

+bionicevenom Typical vegan douchebags. ; Loves animals, hates humans.

[@Vinegaroon]

You can eat them if you want, however the more you do for your health the healthier you will be.

[@bionicvenom]

Des Troya No, I would prefer if you ate better and lived a long and happy life with your children and great grand children and told others of the health benefits of a vegan life but you made your choice, so keep eating crap and hopefully thru your death others can at least be inspired to make better choices.

[@destroya3303]

bionicvenom right because disease only happens to non-vegans. keep dreamin buddy. I feel bad for your sickly and malnourished children.

[@TheAltruismActivist]

So would it be beneficial to not chew your food as well, and don't the bacteria that digest fiber in our colon produce a lot of gas as a byproduct?

[@SenorJuan2023]

Stool size matters.

[@buddcarcook4655]

Bean there , doing that 😉.

[@AdamIsMyNameO]

2nd!

[@jeanneamato8278]

Just eat the damn greens beans and fruits people !

[@agnidas5816]

this is why I don't make whole flour as a staple of my diet anymore

[@ashchase8340]

I joined the Potato Resistance

[@HockeyJock]

Damnit, what's a Celiac to do?!

[@fairwearth690]

I have Celiac disease too...I eat gluten free whole grains like quinoa and amaranth, and plenty of whole legumes, vegetables, organic non-GMO soy and tempeh and beans. No problems for me, except for some reason, my gut hates steel cut oats...even the ones marketed as gluten free and non-GMO. Probably a food sensitivity because when I did an elimination diet, oats (both rolled and steel cut) caused stomach cramping for me.

[@charliebecker4417]

I wish you had included prebiotics

[@eelkeaptroot1393]

So I geuss eating raspberries with oat meal is rather pointless then....

[@eelkeaptroot1393]

***** In that case just stop washing your hands after a bathroom visit.

[@eelkeaptroot1393]

***** But that energy might take a lot longer to bring up my blood glucose levels...

[@eelkeaptroot1393]

***** Good point.

[@NGC6144]

Eat healthy food in whatever combinations you like and forget about it.

[@destroya3303]

3:20 larger stool isn't necessarily a health goal for anyone. Especially someone suffering from Crohn's disease or the like that , think about it. But fortunately not all those foods do bulk things up, whole intact grains did the most, which quite frankly no one wants to eat anyway for good reason.

[@brianrichards7006]

Intuitively it doesn't seem correct that whole beans (for instance) are more beneficial than crushed and blended beans.

[@vickySABATHIA]

I am allergic to berries. :(

[@Alexischile10nz]

Seriously :-/

[@DXSINGER]

Victoria Osorio poor baby.

[@VJWLPN1]

Omar ....if you are looking for a reason not to go vegan ...you'll find it and I guess you did with the need for supplementation of b12 which of course your point far outweighs the multitude of benefits of the vegan diet...right?

[@natureasintended]

"Oddly, the researchers found no association between plasma B12 levels and meat, poultry, and fish intake, even though these foods supply the bulk of B12 in the diet. “It’s not because people aren’t eating enough meat,” Tucker said. "The vitamin isn’t getting absorbed." www.ars.usda.gov/is/pr/2000/000802.html eerainuh.com/supplementation-of-vitamin-b12-in-cattle-and-sheep-to-prevent-deficiency/

[@patty-cf7jj]

Isn't this a contradiction to the macrobiotic diet theory of chewing everything to death? It sounds like the less broken down the grain is the better.

[@rfdc]

Yeah, that's what I thought. I just naturally chew my food until it is a paste.

[@Timus911]

Haha, when you say "paste", it just sounds nasty.

[@destroya3303]

^ not to anyone else

[@destroya3303]

+patty 8873 It also contradicts common sense which states "chew your damn food"

[@heartdragon2386]

Even if you chew all day, you will manage to swallow intact bits. It always happens because of our swallowing reflex. So no worries, chew away! Your gut bacteria will find plenty of foods if you eat the right stuff.

[@ronhanish]

There must be a reason jesus put beans on this planet. I eat low carbs to be healthy and lose weight. But i might try some resistant starch to see if i lose more weight .

[@Chillman742]

You just ruined black beans.

[@sajanpatel7285]

starch turns into carbonic acid in the blood.

[@americaisfukt]

This guy’s conclusive statements aren’t backed up with study.

[@Nickmorama]

sellout, this video is a glutino ad, don't watch it.

[@i8MrNomNom]

What on earth is glutino?

[@gregoryshawn100]

I hope it's a joke. How can that be an "ad" if he calls it "junk food" and says that the resistant starch added to it is useless?

[@gregoryshawn100]

It's the name of a product with added resistant starch whose picture you can see at 4:55. Dr.Greger says it's junk food and the added resistant starch is useless.

[@i8MrNomNom]

thanks for the clarification.