Resistant Tapioca Starch - Legit Keto Ingredient or Scam? Is It Safe on Keto?

I've been seeing "resistant tapioca starch" show up in a number of keto baking products lately, along with claims that it has only 1 or zero grams net carbs (vs 13-14 grams in "regular" tapioca starch). In this video, I do a few blood glucose tests and I see how resistant tapioca starch behaves in a simple baking experiment.
Is this stuff the real deal? Or does it spike my blood sugar like a number of other supposedly "keto friendly" products have? Does it cause me inflammation? And if it passes those tests, will it have a place in a keto baker's pantry?
Big thanks to Janie Wang at Modernist Pantry for sourcing this product for me!
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[@SeriousKeto]

A little more info: I had actually filmed a test of tapioca starch as a thickener, but cut it out of the video - both for time reasons and because I plan to do a comparison video of multiple thickeners to see if there is a keto substitute that works as well as corn starch. SPOILER ALERT: tapioca starch doesn't seem to have any liquid thickening properties. Also, when I filmed day two of this video yesterday, my ketones were at .7. Today, they are at 1.3. So besides not affecting my blood glucose, there was also no negative impact on my ketones.

[@sweetrouble420]

Thank you for all your research. I am so grateful for you and your amazing channel. BTW can't make a donut to save my life and crave house donuts saved me 😁

[@jeaninestaum3633]

Tapioca starch needs to be heated to thicken

[@SeriousKeto]

@@jeaninestaum3633 I did heat it.

[@maryduff8831]

Would you consider trying arrow root

[@williampayne9526]

Check this out and do a test --- you tube search ---keto cream cheese banana bread ketoserts ----- I suggest using native forest canned coconut milk instead of almond milk or heavy cream

[@jamiebaldwin1043]

I don't think i could have drunk that 🤢..aw the pain you go to for us.....

[@jmh6823a]

Your next t-shirt should say "Serious Guinea Pig" 😁

[@BackOnElectone]

Thanks for doing the experiment. In Chinese cooking, we use Tapioca starch just like corn starch. If Tapioca starch is Keto compliance, it will open up a lot of possibilities for crunchy food: You can coat chicken wings with tapioca flour to make it crispy, or possibility of making tempura batter for deep fry.

[@suethompson2969]

I think we should all give you a continuous standing ovation. For taking one for the team, in the name of science, in spite of the negative effectsTo your blood sugar, and your inflammation. Love the videos, and love your channel! Keep up the good work.

[@PureMagma]

This is such a valuable video! You are so willing to "walk the line" with your dieting experiments. I would be wrecked if I did tests on myself the way you do. I have to either contain myself or cut loose because it is such a struggle for me to recover and get my diet back on track if get thrown out of ketosis. Which is why I love it when you conduct tests. I put a lot of value in your tests and your results.

[@SeriousKeto]

Interestingly, my ketones yesterday (when I filmed day two), my ketones were at .7. Today, they are 1.3. So not only did these not have any appreciable impact on my blood glucose, they also didn't have any affect on my ketones. Bonus!

[@Hannahoftenwonders]

I can’t believe how much you do for our keto community. There’s no one else out there who does such extensive, comprehensive and thoughtful testing and analysis. Thank you for all that you do!

[@angelaa9948]

Interesting experiment. So glad we have you to blaze the trail! I’ll definitely be watching for updated info after you try other brands of tapioca starch. Could be a game-changer, no?

[@tracybell700]

I want to say first that I love the science behind your videos. It's reminiscent of Alton Brown's Good eats. I hope you take that as a compliment. Secondly you really do take one for the team in your videos when you are testing your glucose levels. When I eat off plan and my glucose goes up I feel like excrement! You keep doing what you do and I'll keep watching!

[@stroys7061]

Taking a couple for the team! Thanks

[@melissasinclair9303]

This makes it so much easier for others who are trying to lower their sugar intake. Thanks for experimenting!

[@SeriousKeto]

Glad it was helpful!

[@GlaucusBlue]

I do love these experiment on ingredient videos. Those results were unexpected.

[@barbarachen1428]

I bought the Lakanto brownie mix at Costco, got it home, read the label and thought "uh-oh". First ingredient is tapioca fiber. Did some internet research and thought it might be a no-go. I don't know if it's the same stuff as resistant tapioca starch, but I figured I'd better test myself. Ate one brownie fasted, and at the 30 minute mark my blood glucose was actually lower than before eating it. At 2 hrs my BC was 10 points higher than at the start, so I was relieved. Incidentally, I made the brownies with olive oil instead of coconut oil (we were traveling) and they were WAY too greasy that way. Thanks for doing this vid. Interested in knowing how labeling works for this stuff...whether "tapioca fiber" in the Lakanto brownies is the same stuff you tested in the video.

[@jacobdebernardi4385]

If there's ethithrytol/monkfruit in the mix, that's temporarily lowering the blood sugar

[@shirleyujest7786]

I bought the box of brownie mix also. Haven't used it yet but so glad to hear your results.

[@barbarachen1428]

@@jacobdebernardi4385 Hmmm. Is this because my body is "faked out" and pumps out insulin?

[@jacobdebernardi4385]

@@barbarachen1428 I don't understand the exact mechanism, but I do know that berberine and metformin activate the AMPK pathway, which among other things signals the liver to release less glucose to the bloodstream. I'd have to look into it more, but given that the recommended dose is 1-1.5g a day, I think taking 3g at once was just not a good idea

[@shannacosper7366]

Thanks for taking one for the team!

[@deereverywhere]

Before I went keto I was gluten free. I made a flat bread with coconut flour and tapioca flour. My son dub it the best pb and j sandwich he had ever had. I think it was heavenly fans recipe before she was keto. I may gave to get some tapioca starch to see what i can do, at least try to recreate my sons favorite peanut butter and jelly.. he isnt keto.. Thank you for this.

[@EK--ry3lr]

Very neat. Thanks for sacrificing again for us. Wonder what else you are going to do with that. Love the kitchen science. Thanks for posting.

[@jeffreyrapkin6177]

“I’m going to make a couple of Chaffles,” I knew it! I might love my dash mini more than my car and I knew what you were going to say. We love you Steve!!!

[@rjrnj1]

I'm a ketovore, have been for about 8 months now. I eat OMAD and I eagerly await your vids. Steve, thank you for joining me on my journey. I can't wait to see your next podcast. 🥰

[@judydonnelly1456]

What is OMAD eating ?

[@rjrnj1]

@@judydonnelly1456 One Meal a Day.

[@ldakota66]

Wow Steve, thanks for chugging down a mixture of that stuff and water for experimental purposes! That's dedication and much appreciated!

[@ingridferg9779]

You took one for the team. Great job I find these test experiments fascinating

[@storeyharmon1244]

Really interested in the possibilities of this for baking! I’ve been making quick breads and cakes with Lupina flour lately and they have been great. My non-keto peeps can’t tell the difference between these and the real deal. No other flours used, just Lupina brand lupin flour! If this tapioca flour turns out to be keto friendly I think we may have a keto baking game changer between these two flours. Thanks so much!

[@SeriousKeto]

I encourage you to try the Aviate brand of lupini flour when your run out of Lupina. I liked Lupina brand, but I LOVE the stuff from Aviate. I'll definitely be trying a blend of the lupini flour with the tapioca starch to see how it bakes up.

[@tarinewton7296]

@@SeriousKeto i can't wait!!!!!!

[@michellecaminos6094]

@@SeriousKeto if you're looking for a great keto thickener, I've been making a roux with 1/4 cup lupin flour and 3T fat then slowly adding 32 oz liquid. At the end of cooking, I drizzle in 1/8 t xanthan gum that has been dissolved in about 1T of olive oil. It comes out fantastic! I've been making beef stew this way, and hubs can't tell the difference from non keto gravy. I feel like I've found the holy grail. :)

[@robinhaupt9119]

Another excellent video, thank you Steve!

[@dabeavs1987]

Very excited about this too!!! As always thank you for the time (and money) you spend helping us all!!!!!!!!!!

[@stuartpierce121]

This could be a game changer. Thanks for your hard work. Thanks Steve Jennifer 😄

[@theresaparker8447]

Would love to see you do the Bob's Potato starch and potato flour.

[@SeriousKeto]

I suspect I will do that fairly soon. 😉

[@RecoveryTidbits]

Thanks Steve. I need that one

[@uplandarch697]

When you do it. Can you not heat the potato starch

[@RoseLawrence765]

Thank you Steve for being our guinea pig🎈 happy Easter to you and your family 🦋 I look forward to the future recipes💗🎈🦋

[@SeriousKeto]

Same to you!

[@licoriceechidna]

Keto bubble tea!!! 🙌 You're a genius!

[@belindabanchik7766]

I actually just thought bubble tea

[@shelleyn.8503]

Wow. This has me intrigued. I think I missed the Lupini cookie video because I can’t find it. Now I’m confused on which one to try. Thanks for sharing.

[@bernadettetsosie6309]

Thanks for the review. I would have been hesitant to get bread made from Tapioca resistance starch. Costco now sells Keto bread using resistant Tapioca starch!

[@jameelajohnson6865]

Looking forward to the other resistance starch experiments thanks for all your hard work we love and appreciate you

[@billriley6649]

I appreciate your experiments and your integrity.

[@StaciaNicholson]

Ok so now I’m curious about cassava flour. Since tapioca comes from the cassava root, but the difference is that the cassava flour is the whole root dried and ground which means it has more fiber...whereas the tapioca starch comes from the starch being rinsed from the pulp and then evaporated till they have just the starch. I would really be curious to see your glucose reaction to cassava flour.

[@SeriousKeto]

I'm curious too. 😉

[@lindagiangreco1976]

I’m interested in that test too. I miss Paõ de Queijo!

[@jrowlove7328]

@@SeriousKeto Me too.

[@SeriousKeto]

@@lindagiangreco1976 love that Brazilian cheese bread. 😉

[@hammeigh]

That could give a serious boost to quite a few of the Paleo foods sales. Siete Grain Free products, Birch Benders Paleo mix, Late July grain free chips, etc. I could tortilla chips again! (without having to make my own).

[@williampayne9526]

I sure wish someone would start up a keto restaurant chain , personally I like going out to eat and not great at cooking for just myself

[@jjodom1010]

Steve the lengths you go to for your viewers knows no bounds.

[@hellokristi]

My favorite recipe post gluten free, pre Keto was Brazilian cheese bread; little cheesy popovers made with tapioca starch. I miss them. Oh boy, is subbing in resistant tapioca starch could bring these back into my life, it would be very exciting! Thanks for the super interesting content!!

[@SeriousKeto]

That stuff is insanely addicting.

[@ranger2316]

Wow bud ... way to take one for the team!!! You're a good man. I wonder if something like Tapioca Resistant Starch could conceivably be to make a roux for gumbo? Man, we gotta find something, I'm craving some good gumbo!!!

[@CaleanWsh]

One very brave man... Thanks Steve! I look forward to those hot dog buns... 😄

[@katherinehenry1480]

Wow! I love your kitchen science videos❤️👍.

[@akuamcclure4456]

I love the fact that you DRANK that (yuck) but what a pure form of a test!

[@sandrafreeman1803]

You're AWESOME!!! Thank you for all you do!!

[@annroberts7935]

You are one brave man to drink that stuff plain. But thanks for really working hard to keep variables down and working thru decent scientific methods

[@LynetteP150]

Thank you so much for being our keto science guinea pig! I've really been enjoying some of the new "keto" breads and it is so helpful to know its probably ok for my sometimes dirty/sometimes clean keto lifestyle.

[@amsohn1]

Wowzers... your absolutely amazing you can chug that... YuckOOO... thank you for helping us all out! Blessings

[@noxmoonyisadork]

What a lad! Thanks for doing this Steve, you da best! 😁🤘

[@robertamorrison3462]

I love your commitment to trying these products out for us. If things turn out well with the additional testing, I would certainly be interested in trying the resistant tapioca starch myself. Thanks again for being the guinea pig for the rest of us, and I'm happy you didn't have any inflammation issues because of it.

[@brendashope1558]

Oh I just love your food science content. Actually I just love all your content 🤷🏻‍♀️😄 Thanks for all your work on this

[@theinkyspoon]

woo so interesting! thank you for being our guinea pig and an informative video as always!

[@jeffbee6090]

I love it when you "play lab rat" for the rest of us! so many questions now! can't wait to see a follow-up video with more info!

[@AliAli-xx7xh]

Cant wait for more recipes with this product!

[@johnthomas8908]

Thanks for another informative podcast. I just used whey isolate protein as breading on chicken nuggets and it was great. Since I do not test or check my BG I do not know impact.

[@kathleenreyes4345]

Thank you Steve for your experiments!!

[@randomsaltyperson1148]

Very interesting experiment!

[@juliebec3406]

Awesome. Been looking at some keto friendly products and seen Tapioca starch and have avoided them because of it. Might do some experiments of my own now 😉

[@SeriousKeto]

The more, the merrier. 😉

[@misterj2207]

Thanks for telling us this. You have no one else that will go to such strug..... to tell us these things.

[@maxandshoji]

Appreciate the chugging of such an appetizing drink. Thank you for such an informative video. Looking forward to a follow up on another brand of tapioca flour! Oh and your hair looks great! Lol

[@jaywellington6504]

Happy Easter to you and your family. God Bless you and thank you for days upon days of tireless research you do for all of us so that we can live a healthy and happier life. There's no greater gift.

[@edgarharris111]

Great video! Curiosity over the ingredient list in Carbonaut bread brought me here. Thank you, and subscribed!

[@gigivarnum]

I've heard that whey protein isolate can be a good substitute for VWG as a dry protein in baked goods... I know it does wonderful things for the crumb of my almond flour-based ricotta cake. Something to try, maybe?

[@joannepitre723]

Very interesting. Your a trooper for trying that out just with water. Thanks Steve.

[@shirleyujest7786]

OOOOOh so exciting!!! Loved this one.

[@olderpennsylvanian-op2368]

That was very interesting - I'll be watching for the next experiment.

[@erob65]

Thanks, Janie Wang and Steve

[@katesamm235]

Lol, your chugging that stuff reminded me (unhappily) of chugging my colonoscopy prep.

[@SeriousKeto]

Yikes!

[@dorisvsgjourney3627]

Wow I’m shocked Great job and thanks for drinking the nastiness for us!

[@paterlehnert3929]

Enjoyed the video. I just received some keto products with the tapioca resistant starch so was a helpful video. Thx!

[@tarinewton7296]

One more thing😆 You mentioned in a recent podcast about viewership being lower. I commented on that video that i was notified just after it went live. This video, however, I only got the notification today. Wanted to let you know if you wanted to factor that into your data.

[@SeriousKeto]

very odd...

[@ahammer8740]

I bought the bobs red mill brand based on another keto recipe but never used it. I’m glad to see you doing this for the team.

[@bigbertha4080]

Thanks Steve for doing the uncomfortable testing for us.

[@martinlouden9005]

Very surprising results. You could be on to something here Steve!

[@greeneyes2256]

Hey Steve, call Bob’s Red Mill. Ask to talk to one of the recipe developers. They will ALWAYS take the time to talk to you if you explain why. They are an hour from us, which makes shopping easy.

[@SeriousKeto]

Thanks for the tip!

[@greeneyes2256]

@@SeriousKeto I should have said food scientists/ recipe developers.

[@AllisonReece]

I love your keto food science/experiment videos. Good job. Thank you for informing us!

[@geekyboytop]

Awesome video Steve.

[@cathyhiestand2440]

Hey Steve! Loving the white bread chauffles recipe. Making a quadruple batch right now! Easy peasy with the four waffle dash with the side wells for overflow. Can't believe I found it on Amazon! It makes the little round waffle just like the mini!

[@SeriousKeto]

Awesome 👍🏻

[@gaylecrisp5486]

🤣 I was never into science in school, but watching all of your experiments (and testing) are so much more interesting and not to mention fun! Keep them coming👍🏾

[@peggydid]

This is so exciting! Thanks for all this!!! Hugs!

[@dr.evelynsharp2351]

Fantastic video! Hit all my questions. Plus, you truly took one for the team. Yipes - straight flour/ water!! Great info, I'm inspired to experiment, well done! I'm going to have to look up in my gastronomy book about its fat to powder properties. Very interesting. Love gastronomy/ chemistry.

[@jenedge5579]

Jenny wang rocks ❤️ thanks for helping out in our keto journey.

[@marlenemcmurtry2889]

I want to thank you so much! I get very excited when there is a new product to share with us. I love your KZbin Channel. I look forward to baking using it.

[@SeriousKeto]

I still plan on testing a couple of other brands to see the glucose impact, but I'll be starting some baking experiments next week. 🙂

[@TiMalice2009]

This guy knows it all.

[@SeriousKeto]

I really don't... 🙂

[@juliebergacker5680]

👏👏👏👏. Thank’s for doing all this for us👍👏👍

[@plazas1242]

Steve you are such a good chemist always trying to help us how to make good keto delicious food thank you. God Bless you.

[@velveteyepatch]

I only decided to try that pizza crust after watching your video and Have to say you rock! My glucose levels barely increased and I’m still in a state of ketosis. :)

[@mariannebrowne7398]

Thanks Steve for doing this and sharing it

[@MissOvel1]

This was very interesting! I’m looking forward to your next video and new info!!! Have a wonderful Easter!

[@SeriousKeto]

Thanks. You too.

[@millionairejh]

this is really cool. I wonder if adding a bit of vital wheat gluten can make it more bread like. I guess not great for those who are against wheat, but ive had it on keto, doest seem to give me inflammation or a blood sugar spike. would be cool to see if tapioca starch with maybe some vital wheat gluten will have a reaction to yeast. Maybe make bread crust.

[@SeriousKeto]

Believe me, that's exactly what I was thinking when I had that second chaffle. 🙂

[@CNickiS2]

I know I’m a year late, lol, but acacia gum with tapioca is used for a more pliable texture in gluten free baking. I’ve been using acacia fiber for a bit, testing it out in my kother keto baked goods. It’s also a prebiotic. I really liked the Scotty’s mix but due to price want to make my own, was looking to buy but also slightly concerned about “resistant” tapioca starch and it brought me here. I’m excited to try making my own mix. Thanks for all your testing 🙂

[@maggiemalone5957]

I've got to admit, you do keep my undivided attention when you play the Guinea Pig! Very interesting. Another resistant starch ingredient that peaks my curiosity, though I've never heard you mention it, is green banana powder. Have you tried it?

[@SeriousKeto]

I have not.

[@bettyolis6228]

Thanks 4 the sacrifice and posting the results. ;:9

[@notadocf538]

I make a lot of goodie with tapioca starch, I add extra things to add extra nutrition to it...moringa powder, pampkim seeds,sunflower seeds,. You dont need to use any gum to it, the tapioca itself have lots of gummy like structure if you add hot oil or melted butter and iodized SALT, tapioca starch can bind to iodine and you may because efficient in iodine. Dont consume it every day!

[@tabathatammaro9187]

Cool. I love your science experiments 😁.

[@SeriousKeto]

Thank you!

[@sweetrouble420]

Thank you for the review! You are so awesome 😁

[@suyapajimenez516]

Thank you Steve, I was waiting for this video. I’m very acquainted with tapioca from my past way of eating, it is so common from where I come from. It’d be good news if I can use it again. The question for me is are there two different starches in tapioca?

[@annacarducci9731]

Thanks for all this work. This is good to know. Love your content.

[@justpassinthru]

Honestly, I think you aren't insulin resistant any more and your body can handle more than some of us who were ir for a lifetime and are still battling it... you're where I hope to get.. thanks for doing these tests for us!

[@mikenyr4life491]

Psyllium Husk would make it more bread-like I think, I use it with Wonder Flour/Lupin Flour for chaffles and loaves. I like to put the psyllium husk in my grinder and make it finer so they don't come out gritty.

[@lindagiangreco1976]

Hey Mike thanks for that tip with the addition grinding. I love taking advantage of the psyllium husk powder but even thought it looks finely ground I always feel like I have small sand in my food. If I wanted that I’d move back to the beach...

[@presouz5]

Thank you so much for the video. I recently did a blood sugar test on my favorite chocolate choc zero hazelnut and it spiked 30 points! Ugh i’ll do another test but that’s sad for me everybody’s different.

[@sundoesshine8800]

@@tracyandrirs8863 I just tested mine after some Choc Zero syrup and my bs was 168. Was probably 95 before. Yikes.

[@SeriousKeto]

Some people don't respond well, glucose-wise, to soluble corn fiber.

[@marcelasalgado1377]

Thank you for your testing videos always very informative! Tapioca derives from cassava root I was wondering about cassava flour and it’s impact with blood glucose. This flour is used extensively in baking around South America bc is gluten free.

[@SeriousKeto]

Now you have me curious...🙂

[@ryambalingit]

Since Tapioca is from Cassava do you think Cassava Chips is keto Friendly?

[@marjoriekelley4392]

Thank you for doing the testing so we didn't have to!

[@tarinewton7296]

Sorry if this is a bothersome question... but I want to purchase the starch from your link. I clicked on your bobs red mill link and it came up as flour with 27 (ish) carbs. So i wanted to verify that was the correct product that didn't give you a spike. Thank you so much!

[@SeriousKeto]

I would advise against making a purchase until I’ve conducted more experiments.

[@mariab.1997]

I cannot believe any potato starch has no BG impact. About the BG rise when you worked out, if you had any pain even for a few minutes, pain increases your blood glucose. Personally I find my BG reacts to pain the way my body does and as immediately. I have kidney stones so pain can go from nothing to 'kill me now' in an instant. However it can likewise stop. I find my BG rises but if the stones stop moving, causing immediate pain relief, my BG crashes. (Last time to 42). When the pain is that bad you sometimes have residual ache but seriously, it can start/stop in an instant. So while it can increase your BG quickly, it will come down quickly too and not linger in those high numbers. This was a big surprise to me but I have really done well since getting my BG monitor and this (the pain reaction) has happened 3 times all very consistent to each other. One other note, yes I take pain med when I need to. However when the pain hits that badly that quickly, I often cannot take the med and get it to stay down. That kind of pain makes some pass out, unfortunately, for me, it makes me vomit. I don't know if it works that way for everyone but it might explain your little ten minute rise and fall. Think about it, sprained ankle a small burn or cut, the actual pain doesn't last long.