Weird Carbs: Your Body & “Resistant” Starch

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Weird Carbs: Your Body & “Resistant” Starch - Thomas DeLauer
Categories of resistant starch:
RS1: starch that resists digestion because it’s trapped by intact plant cell walls (in legumes, grains, and seeds) - physically resists digestion because of a protective matrix or coating surrounding the granules
RS2: starch that’s protected from digestion because of its molecular structure, and only becomes accessible to human digestive enzymes after being cooked (this one’s found in raw potatoes, green bananas, and raw plantains) - intrinsically resistant to digestion before cooking
RS3: also called “retrograded starch,” which forms when you cool down certain starchy foods after they’ve been cooked (such as potatoes, rice, and other grains)
RS4: chemically modified starches that don’t occur in nature, but are created to resist digestion (raw potato starch)
Benefits of Resistant Starch
Reducing Insulin Resistance
A study published in The Journal of Nutrition found that obese men who were given 15 - 30 grams of resistant starch a day for 4 weeks showed increased insulin sensitivity compared to a control group who took zero resistant starch
Since resistant starch isn’t digested, your insulin doesn’t rise like other starches and cause blood sugar problems - can also increase satiety by giving off a feeling of fullness
Colon Cancer & Inflammation
Resistant starch has been shown to decrease the numbers and sizes of lesions due to colorectal cancer, and an increased number of cells that express the protein IL-10, which acts to regulate the body's inflammatory response
Simply, resistant starch is able to increase the anti-inflammatory protein called IL-10
Additionally, butyrate is the preferred fuel of the cells that line your colon - therefore, resistant starch both feeds the friendly bacteria and indirectly feeds the cells in your colon by increasing the amount of butyrate
Downsides of Resistant Starch
Digestive Discomfort
Due to RS not being absorbed in the intestine, it may cause digestive discomfort similar to that of lactose, fructose, fiber and sugar alcohols as they are all subject to malabsorption
The malabsorption of resistant starch and can promote Small Intestinal Bacterial Overgrowth (SIBO) - related digestive illness, such as IBS, GERD, Celiac disease and other functional GI conditions
SIBO can cause diarrhea, constipation, bloating, excessive gas, etc.
Despite RS having benefits, it’s important to consume resistant starch in combination with other types of fermentable carbs (shouldn’t just supplement with one type) because:
RS2 alone gets rapidly fermented in the proximal (beginning) part of the colon, but fails to reach further down into the distal (lower) colon
A study published in The American Journal of Clinical Investigation found that when wheat seed (RS1) was added to supplemental RS2 (in the form of green banana flour and high-amylose maize) the addition of the wheat seed helped spread fermentation throughout the entire colon (7)
Selectively Feeding Bacteria
A study published in the American Society for Microbiology found that a raw potato diet (RS2) caused human-derived fecal communities to show a major rise in Bacteroides and Eubacterium rectale (beneficial bacteria that thrive on RS2), due to the diet over-feeding them with their preferred food source (8)
References
1) 4 Reasons to Add Resistant Starch to Your Diet (No. 3: It Burns Fat). (2018, June 28). Retrieved from blog.bulletpro...
2) Resistant Starch: It’s Not All Sunshine and Roses. (2018, August 10). Retrieved from www.thepaleomo...
3) Resistant Starch - Friend, Foe or Lover ? - Digestive Health Institute. (2018, February 20). Retrieved from digestivehealt...
4) Resistant Starch from High-Amylose Maize Increases Insulin Sensitivity in Overweight and Obese Men | The Journal of Nutrition | Oxford Academic. (2012, February 22). Retrieved from academic.oup.c...
5) Diet of resistant starch helps the body resist colorectal cancer. (2018, October 17). Retrieved from www.sciencedai...
6) onlinelibrary....
7) Hylla S , et al. (n.d.). Effects of resistant starch on the colon in healthy volunteers: possible implications for cancer prevention. - PubMed - NCBI. Retrieved from www.ncbi.nlm.n...
8) Impacts of Plant-Based Foods in Ancestral Hominin Diets on the Metabolism and Function of Gut Microbiota In Vitro. (2014, July 1). Retrieved from mbio.asm.org/c...

[@ThomasDeLauerOfficial]

Note this is a more complicated topic. I try to put content out for all people. Simple content, instructional content, more biochem related content... you name it. Please don’t be discouraged if this is a tad over your head in terms of science. It’s all a balance 😊

[@deltadoc6702]

I’m an info sponge, it’s good to have to think about things for what will work specifically for me. Having a specifics list, doesn’t work for everyone. A saying we had when I was a Special Forces medic, in regards to signs, symptoms lab values and/or different people’s reactions to anything...”There’s NEVER a never and there’s NEVER an always.” This holds true to anything humans are a part of. Thanks for all your research and time spent spreading the wealth...Invaluable!!!

[@betun130]

Thanks for the science! Quich question, would heating of RS3 change it to regular starch?

[@terryb.9719]

I trust you.

[@danielanthony256]

Thomas can you make a response video to jillian Michaels , she is spreading disinfo again .

[@kajesimpson126]

A lot of people say your videos are hard to understand. And at first, that's true, but as you continue to watch and become more familiar with the content, they become easier because the content begins to overlap. That said, I think that when you do a video like this that's outside of your primary content category, you should really focus on making the content more palatable and also offering other ways to see/understand the content. Alternative ways to see the content would look like "click this video" to go more in depth on this rabbit hole, or see my other video where we covered the importance of colon health. That way you could review largely the same content in each video, but also allow for the specialization that makes this the best nutrition channel on youtube.

[@lloydhlavac6807]

I used to use potato starch, but switched to green banana flour, mixed in a smoothie. But recently I changed to sprinkling it on organic sauerkraut, figuring it might be more beneficial to ingest it with the probiotics in the sauerkraut. Interesting what you say about eating more than one type of RS though, to prevent overgrowth of any one bacteria. I have been eating peanuts too, like you mention, but find portion control to be a HUGE problem, so I want to cut them out. Food for thought.

[@SiimLand]

Comes to show how structurally different modern carbohydrates are from the ones hunter-gatherers ate. Even fruit like bananas was much more fibrous and fewer in sugar than now

[@ThomasDeLauerOfficial]

Right?

[@jmr152]

Not to mention the quality of the food we eat today compared to years back. Sort of explains why we have to take added vitamins and minerals. When farmers don't give the land time to rest and regenerate, food that's grown is deficient in vital nutrients. Lot to be said for letting the land rest, which btw, is information as old as time.

[@nolimitinvestments298]

What would you guys suggest for a multi vitamin ? Its soo sad you cant really find non vegetarian fed eggs or chicken..Corn is grown in excess always wondered why I see 8 corns for a dollar where I live

[@konicu]

@@nolimitinvestments298 this one is my current favorite. www.infowarsstore.com/vitamin-mineral-fusion.html

[@adenovirus.]

Our ancestors ate raw meat.

[@BillyJ10]

could you just post a chart : all rs1 foods, rs2...etc to simply & this way easier to make sure having something from every group

[@RealHankShill]

Safe List: Water Danger Zone: Everything else it seems

[@Suds15]

Would love to see this too

[@MrTlgsr]

Makes sense to me to just create a chart.

[@colleenzwiebel6074]

R1: legumes and grains and seeds R2: raw potatoes, green bananas, raw plantains R3: potatoes, rice, and other grains (heated and then cooled) R4: raw potato starch (chemically derived) images.app.goo.gl/uYZEsZasm6VMpn3t9

[@Dixxi91]

@@colleenzwiebel6074 MVP. *tips fedora* 10 points to Ravenclaw.

[@mariaferraz5139]

Thank You! Great video! I am a diabetic type 2 and for the 3 first years I stopped eating any kind of carbs just eating eggs, meat and bacon. I started to have strong pain on my belly to the point of vomiting. After a medical advice I changed for a plant diet with lots of boiled potatoes and veggie and sweet potatoes for desert. Today I can tell you that I lost 20 kilos, out of medication and considered a pre-diabetic. Your explanation made me understand why my body was in need of potatoes and in my case helped me with diabetes.

[@deltadoc6702]

Awesome info as usual Thomas! I’ve now narrowed my KETO and IF to a 20/4 window. WOW, abs at 55!

[@deltadoc6702]

Cassandra Correct, I eat between 4-8 PM everyday and it works perfectly for me.

[@anthonydalecy6980]

DD, how long have you been doing keto? What weight did you start at and where are you now? Thanks and great job!

[@deltadoc6702]

Anthony D'Alecy I begin serious KETO and 16/8 IF on September 10th 2018. I was 239lbs and on medication for high BP, statins for high cholesterol and triglycerides, was about to be started on meds to control my sugar, my a1c was 7.1, I had really bad fatty liver disease and I was in a lot of pain and prescribed opiates from back and neck injuries sustained from rodeo as a kid and then 13 years of a full contact military career. There are a lot of other horrible details regarding PTSD and depression that I won’t bore you with but basically...my body, mind and spirit was shutting down and I was dying and completely miserable. UGH!!! So here we are basically four months later and I’m now right at 199lbs and still losing fat on my way to a 185-190lb target weight. I’m on zero medications, all my labs are well within normal ranges, my a1c is now 4.8-5.0 and I’m dealing with the pain without any narcotics, through movement, stretching, meditation and just being leaned out and removing as many inflammatory foods as possible from my diet. I began the 20/4 schedule of IF about Dec 17th and that really kicked in my shredding a lot of the remaining fat as well as my abs and muscles becoming very defined. I attribute the muscular definition to mainly the IF for elevating my HGH (human growth hormone) and probably the rest, maybe 15%, to my full body resistance training 5 days a week, but only an hour max, just the large muscle groups, no isolation exercises. I do very little cardio, maybe run a few miles a week just to keep moving and to aggravate and run my spoiled ass Bull Terriers! I’ve researched a lot online and KZbin to hone down the core exercises that work on men over. 50, and weights and little cardio is the ticket for me! Granted, previously I had been an athlete most of my life playing multiple sports and rodeo through college and then became a Special Forces soldier, so me being sedentary and obese wasn’t the norm. I had let life and outside sources control my life and honestly grew tired and stressed out so I freaking just quit and laid up. It took from around 2013 till 2018 to go from a soft, and unhealthy 210-215lbs of stressed out mental case to basically 240lbs and in total metabolic collapse, so it wasn’t overnight. I made a monumental and life saving decision to make a clean start, start with a clean slate, and make a serious run at getting completely and holistically healthy physically, mentally and spiritually. I’m now healthier and happier and more centered in my faith than ever before in my 55 years on this planet. I think my body’s response is honestly attributed to being completely balanced in those three aspects of my life. I’m now living each day as it comes, the past doesn’t exist any longer, so the shoulda, coulda, woulda’s are worthless wasted energy and anxiety about the future is just as big an energy drain and does nothing positive in your body. It’s been a complete miracle transformation to be honest and I will never again slip back into that painful, hurtful, harmful abyss ever again. It was my desire to really LIVE again, not just to exist and fall to the wayside as just another statistic that motivated me and gave me the vision that I could do it. It’s a daily decision from here forward for all of us. I say choose and envision really living this life, you won’t regret it, I promise!

[@pleeman]

@@deltadoc6702 thanks for this very DETAILED and inspiring summary of progress! Three questions please? 1. What is your daily water intake? 2. Could you give a sample days diet? 3. Is this your "end game" diet? I was hoping to move toward the Meditteranean Diet after I reach my goal weight for more variety and getting closer to a "Blue Zone lifestyle". I am 5' 10" and I try to walk 10000 steps a day, I feel much better than before and WILL NOT PUT THE FAT PANTS ON AGAIN! BONUS QUESTION: Are you alcohol free?

[@deltadoc6702]

Peter Leeman I probably need to be drinking more water than I do, I generally drink when I’m thirsty but make sure I drink at least 64oz a day. I just had my right shoulder completely rebuilt, so I’m not able to run or workout for a few weeks and that has decreased my water intake per day. Just holding steady right at 199-202 until I can back on track with the workouts. End goal is around 190 lbs 15-18% BMI MAX and then I will just play with my grams of carb and protein intake to build muscle. I really enjoy the Keto so I’m staying with it. I also have cheat meals every so often, like a thin crust pizza or sushi, but that’s about the extent of my cheats. I have found though that after a cheat day or meal, it helps the progress along if I’m in a plateau.

[@beverlyfuller7312]

Thomas I always learn so much from your videos. You cover topics no one else addresses, and you explain things so well, the information is easy to understand. Thank you for helping me increase my health.

[@ThomasDeLauerOfficial]

Thank you for watching!

[@cruzquiet]

You just don't know how long I had been waiting for this video! I asked Dr. Berg about this months ago but he did not address it. So I was soooooo happy that you Thomas tackled this subject!!!!!!

[@Cam-wi3tp]

maybe go back and watch bergs video on this,he did make a video on it recently,he total debunks this resistant starch myth

[@pda49184]

Thank you for that interesting and informative presentation Thomas.. Here in the UK the good old 'spud' (potato) has been part of the UK's staple diet for hundreds of years but then all of a sudden our ministries of health are demonising it , along with sugar & salt as the direct cause of the obesity and diabetes explosion. I got the sugar thing but I'm now pleased to see you show us all an alternative way to consume spuds without piling on the lbs.

[@postalpancho]

This makes eating to complcated. I'm just going on the air diet.

[@ThomasDeLauerOfficial]

The air diet isn’t sustainable. LOL

[@yahyaotaif]

Breatherian

[@bobbysweeney5377]

I stick to the carbonatarian diet. I make a meal, then torch it until all that's left is the carbon. Flavor is an issue, but if you've ever drank snake juice, you can do it.

[@theyoda2ltoq]

Bobby Sweeney what is snake juice?

[@sylvainster30]

RICHARD put a snake in a blender....Voila! 😂

[@Christymerferd]

I need the 5 year old explanation of fiber as it relates to keto. 😂

[@sleeplessdave9297]

Laura Butler from what I understand on keto you count your NET carbs (total intake - fiber). Since fiber is not digested you can eat pretty much as much as you want.

[@ashleyd4563]

Yeah and I believe it doesn't raise insulin/blood sugar as regular carbs do, so does not affect ketosis as much.

[@nublex]

finally something sensible and easy to follow with good delivery.

[@mandyschuh1302]

Thanks Thomas. Please consider making a vid listing specific foods for each type or even a couple suggested recipes would be great.

[@chriskeck3689]

You put this info out 4 months ago. Joe Rogan has a guest that mentions it, and it goes viral. You were on top of this subject and ahead of the curve as usual. Bravo! Bravo!

[@NelsonBlakeII]

I think the longer you're in keto, the more carbs you can eat without being knocked out. After doing keto for a year, I can have a sweet potato without being knocked out of keto. During the holidays, I had cheesecake and was still in. It wasn't until I had pasta(lasagna) that I had to reset, which was pretty easy. I don't eat real carbs regularly, but it feels like I can add them in with no worries, even more so if I'm working out. Overall my keto diet is still pretty strict.

[@Justinbowling1]

Nelson Blake II after 2 months of keto, I got knocked out for 10 days with pizza and icecream.... which shouldn't be surprising, but I thought an 18-6 IF would get me back in, and it took 22 hours of fasting to get me back.

[@NelsonBlakeII]

@@Justinbowling1In my experience, there are four general phases of adaptation. The first week, when you first enter. Then another two weeks later. Then another two months later. In the third phase is where keto becomes easy and "normal." The fourth phase, about 6-12 months in, is where are so fat adapted that it takes a lot of heavy carb eating to really knock you out. I can have a sweet potato, a slice of pizza, a corn muffin, and stay in keto. Now, I only do that stuff MAYBE once a month each. In the first 6-8 months, I'd recommend doing keto as strictly as possible to solidify adaptation both physically and psychologically, otherwise it will take a "re-adaptation" to get back in.

[@raeturner8711]

Yall are talking about lasagna and pizza. Making me hungry. But you can make pizza, lasagna and all the keto way. Im fixn too and ita healthy.

[@Billy97ify]

I think it might depend on your age and metabolic damage. If you are younger and not so pre diabetic you could get away with more.

[@NelsonBlakeII]

Billy97 I’m 40 and was displaying several prediabetic symptoms when I started.

[@sunflowergirl5752]

Thank you Thomas! I was hoping you would do a video on resistant starches.

[@ThomasDeLauerOfficial]

I heard you and delivered!

[@quisqueyacarrasquero9592]

In this particular case, it will be good to have more examples, to learn how we can apply it to are life.

[@dropinota]

Thank you so much for putting the description of each RS starch in the description.

[@beejohnson2569]

Never been more confused! I just going to lower my intake on everything I chose to eat.

[@Loveisalloneneeds]

When Thomas DeLauer speaks... Just listen. I have no idea what education background DeLauer has but..: What he said! 😂 You are sooo knowledgeable and passionate. I am happy and fortunate to have access to your videos at any time as you are one of the very few trustworthy persons in this world who truly understand the science of the body and is able to explain its processes so well. Thank you so much for all that you do, Sir. You educate and inspire millions.

[@jeangray5407]

I have been trying to understand resistant starches. This was the best video I have seen on the subject. You really helped me understand how to apply this information to my diet. Thanks for being so clear and going into the subject deeply enough so I feel confident making my food choices going forward.

[@rodneycox329]

You can take white bean extract to block the digestion of digestible starches as it blocks the enzyme amylase (careful as it may block protein digestion as well). Also adding coconut oil to whatever starch your cooking also makes them a resistant starch (there was a study in sri lanka on this). Glyphosate has been implicated in SIBO as it messes up the guts muscles and its ability to move food through it fast enough to prevent bacteria fermenting in the small intestine (Stephanie Seneff wrote a paper on this).

[@Nate072583]

Pretty sweet video, Thomas! The way you break down the "science" aspect of these topics is much appreciated. You do lose me every now and then, but I'm learning. Many thanks for dropping that knowledge. You've helped me in many aspects of my life, bro... I'm grateful.

[@fardienkakozi4066]

Can you make a video about carnivore? What do you think of the diet

[@lylarosewild]

Some resistant starch recipes for chest days would be the best video ever for us simpletons. :). Thanks for all you do.

[@milkymeats]

What is a chest days? Do you hide inside a sea chest and get so hungry or?

[@armadillotoe]

I followed what you were saying pretty well, I have heard a bit about resistant starches, but you explained them well and in more detail I do have a question on how you define insulin resistance. There seems to be several uses and definitions of the term. Metabolically it can mean somebody who maintains high fasting insulin or somebody whose pancreas has given out and no longer is producing enough insulin. On a cellular level, it has been proposed the insulin is ineffective because of: 1. High insulin levels have resulted in a downregulation of insulin receptors. 2. Fat is blocking the insulin from reaching the receptors. 3. Insulin is ineffective in moving sugar into the cells because they are already full of sugar. I think that it is probably a combination of the above. It seems that different people mean something a bit different when they use the term.

[@michaeldickens3357]

Thomas, once again thank you for breaking things down, for revealing the mysteries of resistant starches! I've wanted to try them but have been hesitant because they're "starches."

[@olgajimenez3713]

Than you Thomas, I wanted to know your point on this subject. I think is working for me the Resistant Starch while in ketosis.👍

[@timpollard7081]

Great video. This kind of info really helps with tkd. Using carbs that can actually slow down absorption and build good bacteria is an amazing way to use the small amount of carbs we ingest. Thanks again Thomas for your research and real world use of scientific info.

[@ThomasDeLauerOfficial]

Thank you for watching!

[@Txnative7]

I had cancer a year ago in the hepatic flexture, lost first half of colon. Also do Healthy Keto. No SEBO. (Lost 50Lbs) If I only have lower half of colon, do I still have to diversify my resistant starches, I already do fiber in the form of low carb, cruciferous veg.

[@piotrwalendzik6716]

It's a second video that touching subject that interested me ,but I would like same real life examples like meal prep or how to put all that info in to use ,but still thank you for all that

[@obfuscatid]

Simple experiment... Bought a small bag of medium sized russet potatoes (5 pounds) and day 1 I ate one raw which, as expected, had negligible effect on my blood glucose. Next I took another from the bag and cooked it in steamy water for an hour and then put it in the freezer for a couple of hours and then put it in the regular refrigerator for 24 hours. Next day I warmed it and after eating it, I strongly suspected my blood glucose would go up because I could taste the sweetness of the potato and, sure enough, it did go up significantly (I waited an hour) and more than 30 points higher. Next potato I did similar but I repeated the cooking cooling procedure 4 times and my before blood glucose level was 100 and after was 167 after an hour so that didn't help either. I have no plans of experimenting further... just avoiding cooked potatoes (I'm T2D).

[@lightawake]

Great - please could you leave the screen labels on for more time when they come up? And maybe add some more that highlight your practical points on what dietary changes to make?

[@That_annoying_Rat]

Very good video.Found out last year that the waste from the bacteria in the large intestines when eating the resistant starch is three gasses. Hydrogen,hydrogen sulfide and methane Body can makeup to 12 liters a day of hydrogen which does wonders for the body.

[@bigalren]

Could you be specific with foods that have different starches? You mention potatoes for RS 2 and RS3, but what others? Are sweet potatoes, squash, rutabaga, beets, in that category? What happens when you eat the starch that has become RS 3? Does eating cooked grains that have been refrigerated make them less glycemic?

[@clevitationcr1982]

Can we juice kale, beet leaves etc. and drink it? Does it cause any digestion issues? It is an easy way to consume the nutrients. Please make a video on what vegetables can be juiced and what can not?

[@sebsun]

Is your rationale for going off and on Keto based on caloric needs with regards to your lifting or because you want to keep you body adaptive to different foods? Yes would love to see a video on this. Keep up the awesome work!

[@stevoblevo]

10:35 Not as much basis for this as you would think. (diversity in diet leading to diversity in microbiome) Consensus is microbial diversity is important. Yet, whenever someone actually looks at the microbiome in connections with a 'diverse' diet or a 'mono-diet' (such as carnivore or even white potato only[0]) they find the mono-diets actually produce a great diversity of microbial life which exceeds the 'diverse' diet. I suspect it goes something like this: The Biome is an ecosystem. The various kinds feed each other, cooperate, and compete[1]. When the inputs are stable (especially as in a mono-diet) the microbes can order themselves and over time lead to 'higher-order' microbes. The ones directly feeding on the input thrive and produce an abundance of compounds which 2nd order microbes can begin to rely upon. After awhile you can get 3rd and 4th order guys as the supply chain remains reliable. Now, what happens when you do a 'diverse' diet and keep changing up the input? Well the direct feeders change meal to meal, day to day, week to week. No direct feeder becomes dominant so the primary microbes are unstable, always changing. The secondary compounds are not in abundant supply so the 2nd order microbes don't build up enough to supply 3rd or 4th order ones. The ecosystem doesn't know how to develop, which chain to follow to get to those higher-order microbes. The hypothesis needs to be fleshed out more, of course. I'm confident it'll come about. By the way SCFAs and Butyrates (the magical compounds RS leads to) are higher-order products. It's not the first microbes to get to the RS that produce them. It's more like RS is smuggling glucose into the colon. also: great video. thought I was alone in some of these same RS insights (keto connection for one). I've been blabbing about this for years to anyone who would listen. [0] Even the 'bad bugs' can be 'good'/useful if at the proper concentration--held in check by the good and out-populated by the neutral. [1] seriously: check out "The Potato Hack" Maybe it's time to stop villainizing the humble potato (sweet potatoes are not potatoes. that's branding, like Chilean Sea Bass) RS3 - boiled potato is best. water enhances the RS production. Boil -> cool (refrigerate) -> repeat as much as you want: more and more RS is produced

[@bohorustica8545]

I Love my Potatoes .... a hard one to give up. Sounds like I can eat my cold mashed buttery potatoes again.... YAY!!!

[@Petteriks]

I'm going to suppose there are many people like me: I want to live a healthy lifestyle, think what I eat and so on but I can't focus only on nutrition and fitness since I have work, social life, I play in a band etc. I need advice simple enough so I can actually make that happen in my daily life without feeling it's giving me stress cause that is my number one battle regarding health. So I really would appreciate a series that is not so detailed. I appreciate this too but honestly it's too much information for someone like me. Maybe you could consider making something more basic, not so detailed coaching on how to eat and move in a healthy manner for "the average joe" cause we can't all be scientists and focus too much on our well being? Also it could have a more laid back tone :) Thanks for the inspiration anyhow, I have time to focus on these every now and then 👍🏼🙏🏼

[@gregthompson1743]

Very well said, Mr. Petterssen, I replied above and went on a bit of (an immature ) rant. I took copious notes, but got tangled up by the detailed chemistry terms that undoubtedly linked to a deeper level of knowledge. I regret the rant, and respect those who seem to benefit from the depth, but my guess is that you are right on point about the "average joe," and that they are by far the largest subset of the group - just too busy (and more polite than I am) to respond. Thanks again, you are a wise and classy guy.

[@winninglifeyo]

Fascinating I’m anxiously waiting for how to get RS 2 without eating raw potatoes or drinking potato water

[@ianfoster1171]

Thank you for a great explanation Thomas. Really easy to understand and very well presented. Keep up the great work 👍

[@fontanka2010]

Best video I have seen from TDL. Just the right balance of visuals, science, and intrigue about resistant carbs.

[@TroySR71]

I would be interested in a video about type 2 diabetes and incorporating intermittent fasting. With the help of your video's (and others) I started IF about 4 months ago. I have an eating window between 11 am - 6 pm and usually only consume one meal and go about 16-20 hours until the next and walking 3 miles everyday rain or shine. By doing this, I have lost 20 lbs. and went from a 36" to a 32" waist. My glucose level has been great 80-110. Still waiting on the A1C report to come back (hoping it goes down below 5.9).

[@ThomasDeLauerOfficial]

Great suggestion. Congrats on your progress. Keep it up!

[@fuhkutube]

a1c 😉

[@fuhkutube]

there's a calc. I may write app. that will convert avg. level daily 2 a1c.

[@joerotter2873]

I did the same thing you did and my alc was 5.2

[@aussietamburas]

Hi Thomas, about 15 years ago when I started to lose weight I decided I wouldn’t eat meat every day and just eat a mix between pescatarian, vegetarian and occasionally have a piece of meat maybe 1 a month or less with daily exercise of walking. I lost approx 20kgs (44 pounds) in one month. Which is a lot by any standard. The weight continued to drop rapidly mind you this was a heavy carb diet. 1500 cals of majority carbs. I used to cook carbs in bulk and put them in the fridge and eat them during the week. Potato and rice mainly. Unknown to me then but I was converting the carbs to resistant starch. This is probably what made me burn weight like crazy. Then when I wanted to start gym and lift weights to help with the loose skin I was advised to change my diet and go high protein and low carb and eventually to keto. I did lose the weight but it was short term as I put the weight back on. I do not believe that keto is for everyone unless you’re epileptic or diabetic or pre-diabetic (insulin sensitive). So after my final attempt at keto this year I have decided to go back to my old high carb/low meat plant based way of eating. Tomorrow is my weigh in and I feel that I have lost weight. I am not sure if I should blog my weight loss journey or not? If people want to know if I lost weight, comment below.

[@ritaperrie3921]

Thomas, how about doing a resistant starch recipe book covering the variety of starches that you are talking about.

[@rtfunn]

Rita Perrie giving one small example of a way to properly eat resistant starches is hardly enough. There is very little out there as far as help to to eat a balanced resistant starch profile. Help!

[@MichelleYGreen-jh1gt]

If following keto or low carb and we are tracking macros (including NET carbs)- how would we track potato starch and other resistant starches??? Do the carbs count? Do the calories??? I've always wondered about this and could never find the answer so I am hopeful I can get some helpful feedback here. This was an AWESOME video!!! You are amazing! Thank you!!!!

[@-joedal-]

Have you ever adressed the relation between weight loss and gut bacteria. I have read that people with gut bacteria related problems who get microbiome transplant from overweight donors are hopefully healed but get overweight in the following times without being able to loose the extra weight despite sports and diet. Same things have been seen during experiments with lab rats. (Sorry for my english Thomas:) Love your videos obviously!

[@armadillotoe]

That is a great idea. I have read a lot about how the microbiome can have an effect on almost everything from weight, food choices, personality, emotions, and even neurological diseases. It is a fascination area of study.

[@bornresilient4390]

Learn alot from all your videos Thomas Delauer! I come to realise that's the biggest problem with my people (Tongans) they consume alot of starch food like #cassava #taro #yam #sweetpotato It's been like that since our ancestors discover the island! If we don't have meat for the day, can be a week or months before we get lucky! We survived on these resistant starch food only! But most of them got big belly😂 Is that because of too much of this resistant starch or just being lazy!

[@Ara_Ara2]

If you heat legumes or something like beans, then you freeze it and heat it again, is it still a rs1 or rs3

[@ketokat333]

I think the simplest and tastiest form would be a potato salad ...boil the potatoes , then cool in the fridge and then add some mayo and herbs and chopped chives...and salt and pepper of course....I do keto/low carb recipes and I know of this concept but haven’t put it into practice as yet ...I’m going to give it a shot and see what happens ..cheers

[@erinmcg8716]

I love carbs!!!! Sorry, i just had to get that out! Im new to Keto!

[@ingongoyama3995]

Your addicted

[@tinasyoga]

Excellent! I use resistant starches and it has really enhanced my GI health and also kills cravings and helps me cut down on too much fat.. which I think we can overdo.. to many fat bombs is not wise!

[@Berrypancakes229]

Tina Ramsden I’m confused about this video. Is he saying we can eat fries or beans for example with keto or only when we’re cheating to mix potatoes and beans with vegetables. I’m having a hard time comprehending.

[@jstdrv]

I'm mostly here because of the montage clips and the biceps. And I love the KETO IF diet!!

[@z978ady]

Assuming weight is not a problem, one Idaho potato sliced, boiled and shock cooled in ice water makes good potato salad if hard boiled egg is introduced and Fage 0% with Veganais for stable potato starch morphed into slow burning starch. It is not a bad idea to keep on hand if blood sugar dips too low.

[@dennisb7930]

Great information Thomas you keep giving us all this science every time Thanks so much

[@airplanegeorge]

I would like to know about white potatoes vs sweet potatoes as it relates to their resistant starches and their effects on glucose

[@jennifleming6426]

I have been keto for about 6 months now and I do mostly 20/4 IF. I am curious about the Long-Term effects of Ketogenic Diet. Some experts say to go in and out of Keto 3-6 month cycles. Can you please do a video or comment about Keto-Cycling? If we should be concerned with Long-Term effects like insulin resistance or any other long-term side effects concerning being on Keto long-term. Should we be cycling in and out throughout the year? Please give us your Thoughts? Haters love to give us reasons to NOT be Keto forever, so I am curious your take. Please give us your Thoughts?

[@ThomasDeLauerOfficial]

That’s a great idea! I personally am not Keto 100% of the time. I always say that Keto is just one tool in your toolbox. Use it to lose weight, reduce inflammation, etc. There are plenty of people who go Keto and never go back. I’m not one of them, but you can be. I’m not aware of any research that states long term Keto is detrimental. Everything I’ve seen is anecdotal

[@robertlanders6536]

@@ThomasDeLauerOfficial Are you long term intermittent fasting though?

[@burymebelowawillowtree9243]

Robert Landers interesting question, I hope he answers.

[@burymebelowawillowtree9243]

Thomas DeLauer I’ve done two years non stop Keto in the past. I discovered that if I eat carbs once a week I’d loose weight. I discovered this because I had plateau and it was a Sunday night and was disappointed about my strict eating and plateau, so out of spite I ate a piece of chocolate cake and a bake potato. To my surprise I lost weight the next day. So then I began doing a cheat day (bad idea) a week. The negative about this was that my old sugar and bad carb addiction came back along with the weight and totally lost it and a day became my unhealthy and fat self again. Now I do healthy Keto (high fat, moderate protein, high salads and veggies) and I indulge in healthy carbs when I crave. I eat fruits, and a bit of legumes. This way of eating has been so positive. Ive never weighed blow 130 lbs.in my life, like today and no unhealthy cravings and just enjoy eating like this! I don’t eventhink or desire about going back eating the so called “balanced diet”.

[@nolimitinvestments298]

@@robertlanders6536 I believe he does .For me it is soon much better and its something I can easily do for the rest of my life..my gym workouts been soo much better training while fasted for 16 hours I usually fast 18 to 22 hours a day

[@ricksmash8080]

I love this kind of stuff. I enjoyed hearing all the explanations and science about how the starches digest or don't digest, and the effect that has on our good and bad bacteria. I was able to follow along with all that. What I'm confused about is how to apply it. I'm not diabetic so I'm confused about whether I should eat raw potato starch or not. I would enjoy a follow up video with more specific instructions on how to eat the right combination of starches. Thanks for the great content!

[@deeben646]

I decided to give the potato diet a try my first three days I lost 11 pounds.

[@OntaryjskieLiski]

How? I love potatoes

[@RocknRollkat]

Excellent presentation, thank you.

[@freddieflintstone5544]

Question: potato salad would be a r3 starch because we eat this in a cooked down state after cooking and this will help with normal carb digestion.

[@ashleyd4563]

Omg yay I love potato salad. Potatoes are something I really miss on keto. Plus they are a really good source of potassium.

[@henriettahenson]

I love oatmeal is this good or bad ...as I feel better in my gut when I eat it ...I do I F...18/ 6 ... oatmeal is usually my first meal then another meat a veg meal at #7pm .....that's it no snacking ...what are your thoughts ?

[@Catlandian]

the oats have to be raw, so soak them overnight, overnight oats with a few berries is really good

[@furiUfc]

Hey Thomas, I am curious about what you think about dry fasting for a month, like the Ramadan for example. Meaning that, you dry fast in the 16/8 system. What benefits do you think can occur? Note: I am a religous muslim, who fasts during Ramadan every year, so I am also interested in the science behind it. Thank you very much for your content!

[@m.m.4609]

Not being allowed to drink and stay well hydrated definitely affects your body and fasting.

[@msbricker5232]

Your hard work is sooo much appreciated!!!

[@paulam1596]

Very good video.. you covered some really good points

[@ThomasDeLauerOfficial]

Thank you!

[@ficociello39]

Are potato chips resistant since they are cooked then cooled?

[@potatoman8587]

So does that mean chips have resistant starch 🤣

[@vc3694]

Wow Thomas, you took a very complicated subject and explained it in a very clear and helpful way. Really great job 👍

[@bignige]

Great, cold chips for breakfast, with an egg on top, woohoo. 👍👍

[@nitro200flyer3]

I do a vegetable puree where I use bone broth and slightly steamed vegetables with coconut oil , ghee , and GF butter and a pinch of pink salt..Should I add some raw potatoes ? do raw sweet potatoes count as resistance starch?

[@littlevoice_11]

Please do a refresher video on fibre types (soluble/insoluble) and the keto diet. Net carbs etc

[@ThomasDeLauerOfficial]

I’ll keep it in mind!

[@littlevoice_11]

@@ThomasDeLauerOfficial thank you

[@jsmith2502]

@@ThomasDeLauerOfficial Yes agree Thomas. Is it possible to be LC, Vego/Vegan and get enough fibre(+30g) per day. Can this be done? Would love you to dedicate a video to this. Cheers for all your hard work. Jim

[@lucasdog1]

the word "utilize" sounds so much more technical than "use"

[@leetakamiya2162]

I also utilized to think that

[@dexter1673138]

utilize means " employ, put into action" . Use has a much broader definition . ie: I use my pen. ( you used a pen) I utilized my pen ( you did something with the pen that was in a action , and probably something other then what the pens main job is ) you can always replace utilized with used, but you cant replace use with utilized all the time

[@attra91]

So what is a good list of resistance starch we could eat?

[@lkslokinhow]

Yes! I was thinking the same. Would be nice to have a list of this type of food.

[@arisleidysalazar6964]

So we can eat green banana or green plantain?

[@terryb.9719]

Hello, I really appreciate the level of knowledge that you have unfortunately sometimes like in this video it's over my head. You're speaking as if we're all doctor's or nutritionist.

[@cristycreates2887]

Yes youre not the only one. Im a bit lost. Are they good or bad?

[@ThomasDeLauerOfficial]

This is just general info. Not good or bad

[@robh.4922]

Terry Brady- so, simply mix it up and keep it balanced between RS1 and RS2 carbs. Maybe a little of both every day or toggle every other day between the 2. This is a great quick overview. What I love about these videos is that they’re short and to the point. We can dig in further on our own if we like the Cliff notes he gave us :)

[@norafasani1399]

I’m being a while on this kind of info but couldn’t find much about it on how to apply the RS on the keto diet, and know what I’m doing so i put it on hold till now. Thanks Thomas thanks for all your informatics videos!

[@idyllicacrylicsjulieb4328]

He simplified it in a way that makes it possible to understand.

[@chrisrosenkreuz23]

It's not heating that makes those carbs digestable, it's boiling. So there is an intrinsic correlation with water and its boiling point. Take the potato for example: any heating you would do to it would involve its own moisture so the relation is inextricable. Also, if you don't exceed the boiling point, the potato will remain raw.

[@ronspicer6801]

Thank yon Mr. DeLauer... 60lbs and counting

[@ThomasDeLauerOfficial]

That's amazing!! So glad you enjoy the videos!

[@joyhanson8654]

So what should we eat? What's an example of resistant starch diet to eat?

[@G7sus4chord]

I'm on a keto diet for reactive hypoglycemia, so this video was very interesting. A thought occurred to me as I watched it: What about cold potatoes? Would they give the same benefits as potato starch?

[@Anita-wh4vr]

many thanks. as always great. Question: Green banana flour has also resistant starches, r1,2 or 3? Raw potato starches and flax seed would be a good mix? Greetings from Zurich - Anita

[@randywatson8347]

Happy to hear that. Good to know eating cold potatoes is an option to be filling.

[@kaiseri.4641]

Thomas = The Carbs Killer

[@ThomasDeLauerOfficial]

I actually just try to let them live in peace

[@watsnit]

Knowledge is power Thomas!!!

[@MMABeijing]

them guns, amazing

[@keekwai2]

All Americans have guns.

[@kimberlyherring8119]

Thomas , you actually make understanding this stuff pretty simple.This is off of the topic but If I fast for 20 hrs how do I get my fat, protein and in 4 hrs???? Help!!!Also do you think you should olny introduce higher carb items after you meet your weight lost goal???

[@monas.6839]

Thank you for this information. It helps me understand how things work and why, and if I know that, I can make better decisions about my health and diet.

[@ASMREDUARDO]

Good man, I've been getting big and pregnant eating mainly sweet potatoe. Gains have been great but bloating has been no good.

[@khunbob]

This is ground breaking stuff...worthy of further study. Thanks 'Doc'

[@Linda-qq5mg]

Thanks for a great video. I have had gut issues for about four months and went on the Fodmap diet to no avail! Then I tried the lectin free diet. In five days I had incredible relief! Resistant starches are suggested to feed the good bacteria, however many of them have lectins. Are sweet potatoes a resistant starch, and do you have a list of the lectin free foods. I checked some lists but most were lectin foods. Thank you again for a wonderful video!!

[@Linda-qq5mg]

I did just find sweet potatoes along with green bananas, that are resistant starches. If anyone on here knows of any others that do not contain lectins, please list them. Thank you so much.

[@solarasolarwind4323]

hmmm so if we eat primarily a variety of Raw Unprocessed Foods, we should be fine?

[@keekwai2]

Hmmm. NO

[@andrewthompson3211]

Our bodies are amazing.

[@msnpassjan2004]

Make resistant starches by heating and cooling potatoes, rice and noodles several times.

[@josephmarcello7481]

Terribly convoluted and ultimately in comprehensible.

[@Durtly]

...Okay. I know this sounds pedantic but... Raw potato = Good Starch, not tasty Baked Potato = Bad Starch, but very tasty Baked Potato put in the fridge overnight = Good Starch again, but not as tasty as a warm potato ...Okay, so what happens to the NEW form of Good Starches if I reheat the refrigerated baked potato? I ask because Warm Baked Potatoes are one of the foods I get bad cravings for.

[@armadillotoe]

I am not an expert but I have read if you reheat them you lose the resistant starches, but if you reheat them and recool them you convert even more of the starch to a resistant form. It seems that the resistant starch forms on a continuum and not a yes or no situation. You left out fried and baked potato chips from your list of possibilities. They were heated but then cooled to room temperature. Good, bad, horrible?

[@KatarinaS.]

Thanks for asking this, I had the same question. I'm not wild about cold potatoes & especially not raw, but cooked, cooled them reheated would be tasty; however, then do the resistant starches disappear again? Do the potatoes essentially HAVE to be cold to get the benefits of the resistant starch?

[@KatarinaS.]

@@armadillotoe So the more times we cook, cool, reheat, cool, etc the potatoes the better?? If within that cycle we ended up eating the potaoes warm rather than cold, would we still get the benefits of resistant starch or is it only when the taters are cold that the resistant starch is present?

[@bluemoon8512]

@@KatarinaS. Only when cold. Starches crystallize only when they are cooled down. Temperature and TIME is very important in that process. Fridge is better than room temperature. 10 hours in the fridge is better than 2 hours ...

[@russianagent9175]

Potato diet doctor says every time you reheat and cool a potato it becomes even more starch resistant

[@azdhan]

Great video! Potato starch is also another excellent source of resistant starch.

[@lexiemarlo9041]

It would be so awesome if you made a video for us carb lovers on IF. I have lost 50 pounds doing 16:8 and then 20:4 and I have never cut carbs... just “healthy” options. Basically i only consume whole, unprocessed foods. It would be awesome if you could explain how to continue fat loss while still eating carbs... in my experience, as long as it’s not junk I have had success

[@elphi9445]

you are the best!!!

[@ThomasDeLauerOfficial]

Thank you!

[@miranc1285]

Thanks Thomas for this wonderful information. Would it be possible to create a video about how to make rice as resistance starch? Cooking rice with coconut oil and then refrigerate it for 24 hours..if you can make this video, it would be beneficial to millions of people especially those who are struggling with their weight goals and their staple food is rice.

[@jonrossman6706]

Thomas I recently subscribed to your channel for all the obvious reasons, it's awesome! I have noticed you ask for topics that we, your viewers would like to have you address. So here goes, my name is Jon Rossman and I am recovering from a long bout with Lyme disease. Since 2011i have been on a lot of antibiotics off and on. I do use a lot of natural supplementing. And as much as I hate it antibiotics have been the only thing that has really helped. I live in Central Pennsylvania which is rated highest in the nation for Lyme cases. I literally here of new people getting it every day. So I am about to come off a long stent of being on antibiotics...almost two years. And I was curious of your thoughts of how to proceed with diet and supplementing. This is a huge topic, for a lot of people. And we, meaning the "Lyme Community" needs all the help we can get from people with your expertise. Not to mention your average person that has taken a round of antibiotics for one reason or another. Please give this careful consideration it has been a long struggle for myself and 100,000's of thousands of people. Thank you for your time and I look forward to your response.

[@lingjunwu3968]

Hi Thomas, I have a thought, could that be why Japanese people are so slim and healthy even they are having a high-carb and low-fat diet, because they eat a lot of cold rice, like sushi, what do you think? Could you also do a video about konjak? I saw many fake pasta made of konjak flour, is this ok for keto diet? Thank you so much.

[@critzngritz]

I have always heard the raw potatoes are/can be poisonous. Is this just from the discomfort it can cause in some ppl, is there more to it, or just something that has been past around that contains no truth?

[@ThomasDeLauerOfficial]

Old potatoes that have been sitting for a long time can be poisonous.

@@ThomasDeLauerOfficial Two toxic chemicals (steroidal glycoalkaloids) solanine and chaconine are naturally present in potatoes.

[@RayRayDontPlayPlay]

I have a friend who eats potatoes like celery. I always looked at her weird.... but she has never gotten sick.

[@adarsh6448]

@ but are they in the skin of the potato or in the whole thing?