Don't Forget to Eat THIS STARCH on a Raw Vegan Diet for Gut Health

John from www.okraw.com/ shares with you the starch you need to eat on a raw vegan diet for improved gut health.
In this episode, you will learn about resistant starch and the importance of resistant starch on a raw vegan diet (or any other diet). You will learn what resistant starch is and why it can be an important component of your diet.
You will learn how a raw vegan ripe fruit-based diet can be low in resistant starch and how you can increase the amount of resistant starch you eat. You will discover why John started a raw vegan diet and why he is now more focused on eating all different types of resistant starch these days.
You will see how not considering your resistant starch intake can affect your short-chain fatty acid production, specifically butyrate, which is critical for gut health.
You will learn about 28 foods that are common sources of resistant starch and that you can eat on a raw vegan diet.
You will learn about the different types of resistant starch RS1-RS3 and learn which one you will be avoided if you are a raw vegan. You will learn about the resistant starches you can eat on a raw vegan diet.
Next, you will learn how much resistant starch you are eating on a raw vegan diet, which depends on the specific foods you eat. You will learn how some raw vegan diets may get little resistant starch. You will learn how much resistant starch a standard American gets as well as traditional diets, as well as what is recommended for gut health.
You will discover some of the benefits of including more resistant starch in your diet including reducing blood sugar, increasing your SCFA production, having better protection against colon cancer, lowering inflammation, strengthening your gut lining, and much, much more.
You will learn why including certain kinds of resistant starch may not be good, including isolated resistant starch and uncooked tubers.
Finally, you will learn about the types of resistant starch you can eat on a raw vegan diet if you want to stick to eating only raw vegan.
After watching this episode, you will learn the importance of eating more resistant starch on your raw vegan or any diet that you are currently eating.
Jump to the following parts of this episode:
00:00 Episode Starts
00:18 Importance of Resistant Starch
01:22 Why I started eating a raw vegan diet
01:56 We can not digest resistant starch
03:27 My Short Chain Fatty Acid Test
04:50 I am not a fan of starch-based diet
06:25 28 Sources of Resistant Starch
08:53 Resistant Starch is not a required nutrient
09:19 Types of Resistant Starch
09:42 RS1 - Resistant Starch 1 - Whole Intact Grains
10:07 RS2 - Resistant Starch 2 - Naturally Resistant
11:00 RS3 - Resistant Starch 3 - Retrograde Starch
12:22 How much resistant starch should we eat?
15:57 Benefits of Resistant Starch
20:20 Type of Resistant Starch You Eat Matters
24:00 How to Eat More Resistant Starch on a Raw Vegan Diet
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[@okraw]

Jump to the following parts of this episode: 00:18 Importance of Resistant Starch 01:22 Why I started eating a raw vegan diet 01:56 We can not digest resistant starch 03:27 My Short Chain Fatty Acid Test 04:50 I am not a fan of starch-based diet 06:25 28 Sources of Resistant Starch 08:53 Resistant Starch is not a required nutrient 09:19 Types of Resistant Starch 09:42 RS1 - Resistant Starch 1 - Whole Intact Grains 10:07 RS2 - Resistant Starch 2 - Naturally Resistant 11:00 RS3 - Resistant Starch 3 - Retrograde Starch 12:22 How much resistant starch should we eat? 15:57 Benefits of Resistant Starch 20:20 Type of Resistant Starch You Eat Matters 24:00 How to Eat More Resistant Starch on a Raw Vegan Diet

[@yourbeamofsunshine]

Awesome talk.

[@TheVigilantStewards]

I may be the only one, but I would love to see a followup to this video on more of how you specifically do this - what it looks like in a week for you

[@darlenedevegan8370]

I love the way you seem to have 'awakened'! You have learned so much through the years that you realize you don't have to stick by one principle or another. That was just like Bruce Lee, he did not believe in any set style, but a combination of the best of each style combined to create the closest to perfection. P.S. your skin is glowing ☀️

[@David_Robert]

Hello 👋 How are you doing today??

[@rebeccaspratling2865]

I've always deeply respected John's opinions on nutrition because he's always been about diversity of foods. He's who go me growing greens which got me into growing all sorts of plant foods. I used to only forage for edible weeds but now I have a beautiful garden that feeds my family and neighbors and I also got my neighbors gardening. It's John's positive energy spreading all around like seeds. 🥰

[@darlenedevegan8370]

John, though I believe a raw vegan diet is healthy, I also agree with you that other things are needed not only for health but for food satisfaction. It is known that the longest living people on Earth eat beans. I eat all kinds of organic beans and lentils, and I could not live without them! Also potatoes call me yams and sweet potatoes, corn, and quinoa I like cooked and again could not live without them. Also my parents and I have been having smoothies with organic oats in them forever and could never give up organic oats! And being italian, would I ever give up pasta? Do I have it everyday no maybe once a week but hold my pasta sauce is super healthy if you add in a few extra vegetables that you can't even taste lol

[@granddaddyofthemall6320]

You are eating a starvation slave peasant pauper diet. Animal-based is human's natural diet.

[@joeschmo7957]

I eat very much the same except I have tried (and succeeded) to eliminate pasta from my diet due to the refined, processed product it is. That being said, I need to knock out white breads from my diet.

[@sacredromeo]

After ten years of being on a raw vegan diet, I recently began incorporating resistant starch, primarily cooked Red potatoes combined with bitter herbs, and I feel so much better nowadays.

[@darlenedevegan8370]

Try adding in some beans you'll feel awesome

[@liyahb5567]

@@darlenedevegan8370 Don’t forget sprouted 😊

[@nemanacemu2024]

Have you gained weight ?

[@sacredromeo]

@@nemanacemu2024 yes

[@EvaTheRawFoodCoach]

Great video! Learning so much from you, John. Thank you so much for sharing 🙌🙏😊

[@figtree393]

Thank you for all your hard research.

[@GOzoRAW]

Great video - thanks John

[@David_Robert]

Hello 👋 How are you doing today??

[@Michelle-fe3vw]

Excellent info🙏🏻

[@colleenmclaughlin4126]

You are a wealth of information! Thanks so much. 😊

[@natalieneumeister2999]

John, thanks, GREAT👍👍👍👍

[@peggyhall5363]

Thank you. It is said cassava should be cooked. It is said cassava, flax seeds & millet should be limited in amount daily. Unripe bananas are said to be acidic & can cause gastral distress. I have eaten sweet potatoes, but it seems cooking helps release beta carateen being an orange food group

[@maureenk1635]

Thanks so much for this valuable video!!!! I never knew about the different types of RS and that it's a good idea to eat a variety, and I thought I knew a great deal about WFPB!!! You provide great knowledge, John!!

[@crankiemanx8423]

Good health also depends on being open minded,not creating labels on ourselves & to keep our options limitless.thank you for another great informative video.🍄🙏🌿🌻

[@osnatshaibe1534]

Loved this video ❤. Excellent information and advices 👍. Much appreciated 🙏

great video thanks

[@ArmenianBishop]

I love this channel, because it's clear that you do it as a mission-statement to truly help people.

[@waleskaaddams]

How are you, 5?

[@worldcooking]

Interesting!

[@nancyfortmann3850]

Good for you, John, to see a larger picture and be big-minded enough to change your thinking. We should all have elastic perception!

[@TheVigilantStewards]

John, I've been whole food plant based for about 5 years and vegan for more than that... but never fully raw. We are moving to the tropics and I'm ready to try it for myself. You seem so knowledgable on the subject, I wish you would write a primer or guide that I could buy for your overview on the subject to have as a simple quick reference! I want to be more raw, but for the purposes of feeling better and living longer not to achieve a challenge for myself to exist on only raw

[@nbakes24]

The difference between believing a raw food teacher and knowing raw food only diet is the best is doing a juice fast for a long time (90 days) your body will tell you what it tolerates and since I have done it I have tried to go back carefully in several ways over 2.5 years, I have listened to Hippocrates health and tried sprouts which I can only tolerate raw and only select sprouts (mostly seeds or pseudo cereals ) without irritation…. Your body will communicate with you if you are clear from obstruction, if not then I advise exactly what Hippocrates say.. eat the resistant starch…. But for me it’s too late if I eat sprouted beans even I have trouble digesting and I don’t sleep very well… I’d love to be able to eat them tbh just to be able to get the extra nutrition in but my body smarter than my head is

[@audreywalker6202]

I think jicama and asparagus are both resistant starches that can be eaten raw

[@LenkaSaratoga]

My husband bought the juicer from you. I want to grow our own greens and juice them.

[@David_Robert]

Hello 👋 How are you doing today??

[@qualqui]

Probably also why Malanga, aka Dasheem, aka Taro root MUST be cooked, I'm told its poisonous if eatened raw and while the consumption of Malanga and Yuca(Cassava)here in Mexico is minimal,I've definitely taken a liking to fried Malanga patties. 😋

[@todd92371]

This is why I follow you and learn. You are willing to evolve and change. To grow with new research and not get trapped into a fixed rigid ideology!

[@colleengiese]

Monitor your digestion times. Can back off on the starches if movement slows. A 1/2 gal. of orange juice or alot of fresh cherries push things forward. 😉

[@PlantBasedPrimary]

Thank you for sharing your research with us. Jon! Sorry if I missed it, but which microbiome test lab did you use? Was it Ombre?

[@okraw]

Yes, Ombre. Use coupon code WELCOME30 for 30% off (if it still works)

[@PlantBasedPrimary]

Thanks!

[@lisengel2498]

I enjoy the McDougall and chef AJ inspired SOS free starch Based diet with millet, Brown Rice, buckwheat, quinoa, sourdough whole wheat or whole Rye bread and with lots of raw vegetables and some hopefully , ripe and raw fruits and berries some seeds and nuts - all of it preferably organic and its tasty, and can be dome in many cultural styles and it is fiberfued and Nutrition dense and can be very healing 🙏💚

[@FocusLover]

Great vid again! Making RS krackers so I can eat all kind of RS every day ;-). Question: is it really necessary to keep the RS chunky? For example, not mashing them totally smooth in my kracker dough?

[@Reddylion]

Nice

[@joymontague251]

John, Don't you grow beans and peas and eat them fresh raw out of pods and some pods too? Do you not grow filberts, walnuts, and pecans? If you don't. Why not? Are oat groats cooked? John why don't you go on a raw food vegan dating sight? That is interesting we used to get Tiger Milk bars when I was a kid from the health food store. I haven't heard of Tiger milk for a long time but when I was a kid I thought it was real tiger milk back in the early 1970s.

[@nicolassmith72]

Hi pretty lady. How are you doing today?? And how is the weather over there??

[@labra_cadabra_dor5065]

from starch, a lot of mucus in the body. then you expectorate the whole day. Food leukocytosis on processed starch Legumes, carrots and beets also have starch

[@AdvExplorer]

interesting, thank you for sharing, if you have specific sources would be helpful to read up on the studies

[@michellelindholm2100]

Are fruit powders also problematic for gut microbiom? Steamed green bananas are really nice, especially with hot sauce!

[@greg6509]

Ok so raw hemp seeds, flaxseeds, chia seeds, Indonesia raw cashews, sprouted mung beans, sprouted peas, sprouted lentils and sprouted chickpeas. I think I'm good to go while staying raw vegan.

[@qualqui]

Missed this IRIE livestream John but here all 👀and 👂👂,eager to find out what starch you recommend us,🌽?🥔? Thanks for sharing, 👍 and wishing ya a great funday this sunday! 🤠

[@Kevfactor]

Does anyone know if those Japanese sweet potatoes count as a potato or yam? i had some overseas and loved them. I'm trying to cut back on my lectins though so Im trying to find more yam sources. Crossing my fingers on the Japanese sweet potatoes actually being a yam as it taste just l like a potato :)

[@figtree393]

While both are underground tuber vegetables, they are actually very different. They belong to different plant families and are only distantly related.

[@vanihansen2136]

Thanks for this. I ate a big salad tonight but was still hungry...I ate a sweet potato. Full after. :)

[@RealJonzuk]

raw sweet potatoes are amazing for the microbiome, raw sweet potatoes help me with my celiac disease i thought my life was over at 20

[@deborahlindland2762]

Hi ! Amazing video. I had very little butyrate -doc put me on sunbutyrate liquid 3 tsp a day. It has 15 g of fat a day just from that!!!!! Do you think I can just get it from foods. I’ve been raw for 20 years. Recently added in the foods you’re talking about because of this. Thank you so much

[@bygodsgracejourneytohealin8368]

Love potatoes!!!

[@qualqui]

Overnight oats are AWESOME, although a question here for ya John,there's a Mexican, user name is Aries tendon, here on KZbin that recommends we soak the oats in water 10 minutes before using them, to eliminate the antinutrients, is this correct? 🤔

[@TheQuantumCentenarian]

@okraw what do you think about the anti nutrients in grains and potatoes when eaten raw? I've also heard that grains still contain the anti nutrients and cause inflammation ragardless of being raw or cooked though. What's your opinion on this? I know you briefly mentioned how the raw potatoes can cause some issues, I suppose in higher quantities as apposed to be cooked and cooled.

[@okraw]

see kzbin.info/www/bejne/qobUhWuladuka9k where I share my thoughts

[@TheQuantumCentenarian]

@@okraw thanks for the response. And Over all good video. It doesn't answer my question as much as I'd like lol but Def good info. Thanks for that!

[@anastasiailieva7800]

Always good info here, thank you. I, too, prefer cooked & cooled starchy food of all the options suggested as it is also delicious. But having too many bacteria seems to be the greatest problem anyway- hundreds of trillions inside our bodies. Imagine the number. No wonder we all get diseased and deceased. Any working ideas on how to reduce the total bug population? TY

[@EricSanchez]

You are such an awesome person. Thank you for your content!

[@sooooooooDark]

chatgpt said chia seeds actually have relatively high rs2 starch 3,3g/100g allegedly according to it (cant find sources online on it tho) 🤔 which is impressive since boiled (not cooled down) only have ~2,4g/100g baked potatoes apparently have 50% higher for some reason 🤔strange

[@jaxpax2566]

What is the name of the blood or urine test(s) to get these specific results?

[@okraw]

Ombre microbiome test and then run the data thru a website called biomesight

[@RealJonzuk]

does he have a video on how he cooks sweet potatoes? I usually put sliced sweet potato in the instapot for 5 minutes but it seems like its not working out good not really cooking evenly and stuff maybe im just stupid but idk

[@alisonperry1786]

Wot i learned about raw food diet was to sprout grains/ seeds

[@starflower666]

i have found that if i dont eat complex carbs (cooked) I am tired and wired (adrenal fatigue) i havent found a good solution to this because then i feel cooked up

[@emilybarry9410]

Which gut test did you take for this?

[@okraw]

ombre labs. Download data and re-upload to biomesight for further analysis.

[@FOR8YESHUA]

Keep it simple and sprout lentils. Stopped before 1/2 way. Very simple sprout lentils.

[@GOzoRAW]

So can you eat lentils raw/uncooked?

[@PlantBasedPrimary]

You can sprout them.

[@GOzoRAW]

@@PlantBasedPrimary thanks so much Rachel, I wasn’t sure if they still needed to be cooked after sprouting or whether they can be eaten sprouted and raw 🙏🏽 great to know

[@greg6509]

@@GOzoRAW Nope you don't have to cook them after you sprout them! I started eating a ton of organic red lentil sprouted with mason jars with the metal mesh lids! Even made raw Mediterranean soup out of them in the DynaPro vacuum blender. Been putting them in my salads and in my raw sprouted hummus wraps. Absolutely no digestive problems with sprouted lentils. Food to Live brand has a ton of sproutable lentils which is what I bought on Amazon.

[@GOzoRAW]

@@greg6509 hey Greg! Thanks 🙏🏽 so much for the benefit of your experience too, all good to know, thank you.

[@alicecoppers8980]

I like to put garbanzo beans in my salads instead of avocados.

[@doritad3637]

Does grains really cause brain damage?

[@aprillmarienelson4372]

💕💕💕

[@livingsoilunicorn2755]

I used to take potato starch shots when I ate keto. Nice to see the science behind it 😀

[@justinbrink7425]

Nobody: Me watching John's video while eating a delicious steak: entertain me some more

[@justinbrink7425]

I'm just kidding. I love juicing and beans too. Not all the time tho

[@rebeccaspratling2865]

John, were you born by c section or natural? My kids were all born via c section and I constantly worry and try to build their gut microbiome as much as possible since they missed out on their exposure to the vagina flora.😩 Luckily they were extended breast fed but that initial exposure could really affect their immune systems for the rest of their lives.

[@korneliasporklet2644]

LMAO

[@darlenedevegan8370]

I think you know more than the average dietitian does. You keep saying you didn't go to school for it but maybe you should take a class because you could probably teach them a thing or two! LOL

[@fragranthills]

Thank you, John. There is no economic benefit to you in providing this potentially life saving information.

[@sooooooooDark]

teeeeeeeeechnically...if its just the bacteria and bacterial byproducts that cause these health benefits from happening: wouldnt it be possible to simply just ferment these starches (with the help of bacteria) and thus create the bacteria and bacterial byproducts ex-vivo to then eat them thereafter? 😋 i mean: for ppl that want to stay as raw as possible while at the same time not be disgusted by some of these raw starch sources which taste sus (at best)

[@omuleanu]

why would you avoid boiled beans, peas, lentils ?

[@jordanvarbev]

If you want to be 100% raw

[@Magar6]

I liked this video. Why would anyone in their right mind give up beans, rice, quinoa and oats? Who care if it's cooked.

[@sore5246]

The circle comes back togother, had pasta today

[@danh5637]

So are you no more 100%

[@luigigalleani2290]

To what do you attribute your noticeable weight gain?

[@quietstormaps]

He talks about his weight gain in a video months ago. He said it came from stress and with that he overeats esp. late at night. He also experienced a break up. Some folks lose weight or gain weight with stress.

[@waleskaaddams]

😂🤣🤣🤣

[@azurecerulean]

28 great sources of resistant starch i.pinimg.com/originals/3e/16/f2/3e16f269f51524bc91adc0d5647c0e4e.jpg