Red Meat vs. Resistant Starch!

The Paleo Community is once again backed into a corner, defending "meat." The World Health Organization recently released a report that says:

From

 
Post moved to www.potatohack.com

Popcorn Resistant Starch Contents (RS)

Popcorn contains loads of resistant starch (RS) and is a an uber healthy snack. To learn more, please visit: https://potatohack.com/2016/12/10/popcorn/

New Resistant Starch Research

On a lark, I searched PubMed this morning for new RS articles.  Looks like scientists keep finding no end of ways to study this crazy little granule!

Picture Credit

The newest studies out on RS (Oct/Nov 2015):

New Study: RS2 and gut inflammation in Malawian children.

Finally, a study showing that Resistant Starch Type 2 is not the "wonder drug" that I have promoted for nearly three years now. Did RS2 cause gut inflammation in rural Malawi children?

It's been too easy, what with study after study for over 30 years showing that RS has profound effects on the gut biome and health of the habitual user. Let's take a look at this latest study and see if we should all immediately halt the use of RS2.

Too long?  Don't wanna read? : RS2, as found in raw potato starch, banana flour, and Hi-Maize corn starch is a great prebiotic and can be used as a supplement for fiber in a healthy diet!

Resistant Starch Info for Newbies

Some good info on resistant starch...

Resistant starch (RS) is starch that does not get digested in the stomach or small intestine and enters the large intestine intact.

Post moved to potatohack.com

Dried Plantains...with Pics!

Moved to potatohack.com!

8 plantains resulted in 600g of dry matter, or approximately 75g each.  Assuming a 55% RS content, each plantain yields approximately 45g of RS2. If you made them into eight 'crackers', each one will have about 5-6g of RS.  It's really easy to eat four, lol:

That's 20g of RS, ya'all!

Questions/comments?

Later!
Tim

References:

Impact of resistant starch in three plantain (Musa AAB) products on glycaemic response of healthy volunteers.

Banana resistant starch and its effects on constipation model mice

Resistant starch in Micronesian banana cultivars offers health benefits.

Effects of high-resistant-starch banana flour (RS(2)) on in vitro fermentation and the small-bowel excretion of energy, nutrients, and sterols: an ileostomy study.

Effects of Native Banana Starch Supplementation on Body Weight and Insulin Sensitivity in Obese Type 2 Diabetics

Nutritional evaluation of green plantain flour dehydrated soups. Starch in vitro digestibility

In Search of the Perfect Fiber (Part 5...the future!)

OK.  I think I'm about ready to wrap this up.  It's pretty obvious by now that there is no "perfect fiber."  They are all pretty good!  The problem always is going to be in determining what we each need on a day-to-day basis to keep our gut microbiome well-fed.  Will real food ever be enough?  Do we need to take a supplement?


Updated 1/9/2015:


[I think for me, the most compelling bit of evidence for 25-50g per day of fermentable, prebiotic fiber  is the fact that human breast milk contains 15-25g of HMOs (fermentable, prebiotic fiber) per 700 calories.  Recognizing that a baby's immune system is weak, they obviously maybe need more immune stimulating fibers than an adult.  But relatively speaking, it's clear to me that recommending adults get more than 25g per day is a no-brainer. 

A baby, from birth until he, or she, is weaned, ingests about 15-25g of fermentable fibers per day.  Recommending an adult get at least that much, via resistant starches, inulin, and a whole host of other fibers makes perfect sense to me.]

Oat Study! Full text...

One of the abstracts I had in the RS/Gut bug study list was from a paper examining oats and gut health...I found the full text and would like to share some thoughts.

Whole Grains, Oats, and Gut Microbiota

RS2 vs RS3 Put to the (Gut) Test! Part 2

I love all of the gut tests available to us now!  The two that have gotten the most attention are American Gut and uBiome.  Neither require a doctor's orders and are relatively cheap ($99 and $89 respectively).  uBiome gets you a report in about 6 weeks, while AmGut takes 6 months.

I think both tests are far from perfect, as Mr. Heisenbug recently discussed:

Later,
Tim
 
Edit to add my full AmGut Taxa Report from 2013:

Kingdom	Phylum	Class	Order	Family	Genus	Relative Abundance (%)
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	Bacteroidaceae	Bacteroides	46.52
Bacteria	Firmicutes	Clostridia	Clostridiales	Ruminococcaceae	---	13.06
Bacteria	Actinobacteria	Actinobacteria	Bifidobacteriales	Bifidobacteriaceae	Bifidobacterium	11.32
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	---	5.27
Bacteria	Firmicutes	Clostridia	Clostridiales	Ruminococcaceae	Faecalibacterium	4.81
Bacteria	Firmicutes	Clostridia	Clostridiales	---	---	2.21
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	Rikenellaceae	---	2.10
Bacteria	Firmicutes	Clostridia	Clostridiales	Clostridiaceae	---	1.69
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	[Paraprevotellaceae]	Paraprevotella	1.25
Bacteria	Proteobacteria	Betaproteobacteria	Burkholderiales	Alcaligenaceae	Sutterella	0.96
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	Porphyromonadaceae	Parabacteroides	0.91
Bacteria	Tenericutes	Mollicutes	RF39	---	---	0.90
Bacteria	Firmicutes	Clostridia	Clostridiales	Veillonellaceae	Phascolarctobacterium	0.79
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Lachnobacterium	0.78
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Coprococcus	0.76
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Blautia	0.76
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	[Barnesiellaceae]	---	0.64
Bacteria	Firmicutes	Clostridia	Clostridiales	Ruminococcaceae	Oscillospira	0.53
Bacteria	Firmicutes	Clostridia	Clostridiales	Ruminococcaceae	Ruminococcus	0.50
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Lachnospira	0.48
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Roseburia	0.41
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	[Paraprevotellaceae]	---	0.38
Bacteria	Proteobacteria	Deltaproteobacteria	Desulfovibrionales	Desulfovibrionaceae	Desulfovibrio	0.37
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	[Ruminococcus]	0.27
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	[Odoribacteraceae]	Butyricimonas	0.24
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Dorea	0.23
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	Prevotellaceae	Prevotella	0.21
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	---	---	0.13
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	[Odoribacteraceae]	Odoribacter	0.12
Bacteria	Firmicutes	Bacilli	Lactobacillales	Streptococcaceae	Streptococcus	0.12
Bacteria	Firmicutes	Erysipelotrichi	Erysipelotrichales	Erysipelotrichaceae	[Eubacterium]	0.10
Bacteria	Firmicutes	Clostridia	Clostridiales	Christensenellaceae	---	0.10
Bacteria	Actinobacteria	Coriobacteriia	Coriobacteriales	Coriobacteriaceae	Collinsella	0.09
Bacteria	Verrucomicrobia	Verrucomicrobiae	Verrucomicrobiales	Verrucomicrobiaceae	Akkermansia	0.07
Bacteria	Firmicutes	Erysipelotrichi	Erysipelotrichales	Erysipelotrichaceae	---	0.07
Bacteria	Firmicutes	Clostridia	Clostridiales	Lachnospiraceae	Anaerostipes	0.07
Bacteria	Lentisphaerae	[Lentisphaeria]	Victivallales	Victivallaceae	---	0.06
Bacteria	Firmicutes	Bacilli	Lactobacillales	Lactobacillaceae	Lactobacillus	0.05
Bacteria	Firmicutes	Clostridia	Clostridiales	Clostridiaceae	Clostridium	0.05
Archaea	Euryarchaeota	Methanobacteria	Methanobacteriales	Methanobacteriaceae	Methanobrevibacter	0.05
Bacteria	Firmicutes	Clostridia	Clostridiales	[Mogibacteriaceae]	---	0.04
Bacteria	Firmicutes	Clostridia	Clostridiales	Veillonellaceae	Dialister	0.04
Bacteria	Firmicutes	Clostridia	Clostridiales	Peptococcaceae	Peptococcus	0.03
Bacteria	Proteobacteria	Deltaproteobacteria	Desulfovibrionales	Desulfovibrionaceae	Bilophila	0.03
Bacteria	Proteobacteria	Gammaproteobacteria	Enterobacteriales	Enterobacteriaceae	---	0.02
Bacteria	Firmicutes	Clostridia	Clostridiales	Clostridiaceae	SMB53	0.02
Bacteria	Proteobacteria	Betaproteobacteria	Burkholderiales	Oxalobacteraceae	Oxalobacter	0.02
Bacteria	Firmicutes	Clostridia	Clostridiales	[Tissierellaceae]	Finegoldia	0.02
Bacteria	Actinobacteria	Coriobacteriia	Coriobacteriales	Coriobacteriaceae	---	0.02
Bacteria	Proteobacteria	Betaproteobacteria	Neisseriales	Neisseriaceae	Neisseria	0.02
Bacteria	Actinobacteria	Actinobacteria	Actinomycetales	Corynebacteriaceae	Corynebacterium	0.02
Bacteria	Firmicutes	Bacilli	Lactobacillales	Lactobacillaceae	---	0.02
Bacteria	Cyanobacteria	Chloroplast	Streptophyta	---	---	0.02
Bacteria	Firmicutes	Clostridia	Clostridiales	Dehalobacteriaceae	Dehalobacterium	0.01
Bacteria	Actinobacteria	Coriobacteriia	Coriobacteriales	Coriobacteriaceae	Slackia	0.01
Bacteria	Actinobacteria	Actinobacteria	Actinomycetales	Micrococcaceae	Rothia	0.01
Bacteria	Proteobacteria	Betaproteobacteria	Neisseriales	Neisseriaceae	---	0.01
Bacteria	Firmicutes	Erysipelotrichi	Erysipelotrichales	Erysipelotrichaceae	Holdemania	0.01
Bacteria	Firmicutes	Bacilli	Turicibacterales	Turicibacteraceae	Turicibacter	0.01
Bacteria	Firmicutes	Bacilli	Lactobacillales	Leuconostocaceae	Leuconostoc	0.01
Bacteria	Proteobacteria	Betaproteobacteria	Burkholderiales	Oxalobacteraceae	---	0.01
Bacteria	Firmicutes	Clostridia	SHA-98	---	---	0.01
Bacteria	Firmicutes	Bacilli	Lactobacillales	Carnobacteriaceae	Granulicatella	0.01
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	Porphyromonadaceae	Porphyromonas	0.01
Bacteria	Proteobacteria	Betaproteobacteria	Burkholderiales	Comamonadaceae	Limnobacter	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	Ruminococcaceae	Anaerotruncus	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	Peptococcaceae	---	0.00
Bacteria	Firmicutes	Bacilli	Lactobacillales	Streptococcaceae	Lactococcus	0.00
Bacteria	Firmicutes	Bacilli	Lactobacillales	---	---	0.00
Bacteria	Bacteroidetes	Flavobacteriia	Flavobacteriales	[Weeksellaceae]	Chryseobacterium	0.00
Bacteria	Actinobacteria	Coriobacteriia	Coriobacteriales	Coriobacteriaceae	Adlercreutzia	0.00
Bacteria	Actinobacteria	Actinobacteria	Actinomycetales	Propionibacteriaceae	Propionibacterium	0.00
Bacteria	Proteobacteria	Gammaproteobacteria	Pseudomonadales	Pseudomonadaceae	Pseudomonas	0.00
Bacteria	Proteobacteria	Gammaproteobacteria	Pasteurellales	Pasteurellaceae	Haemophilus	0.00
Bacteria	Proteobacteria	Gammaproteobacteria	Enterobacteriales	Enterobacteriaceae	Morganella	0.00
Bacteria	Proteobacteria	Gammaproteobacteria	Enterobacteriales	Enterobacteriaceae	Enterobacter	0.00
Bacteria	Proteobacteria	Deltaproteobacteria	Desulfovibrionales	Desulfovibrionaceae	---	0.00
Bacteria	Proteobacteria	Betaproteobacteria	Rhodocyclales	Rhodocyclaceae	Thauera	0.00
Bacteria	Proteobacteria	Betaproteobacteria	Burkholderiales	Oxalobacteraceae	Janthinobacterium	0.00
Bacteria	Proteobacteria	Betaproteobacteria	Burkholderiales	---	---	0.00
Bacteria	Proteobacteria	Alphaproteobacteria	Sphingomonadales	Sphingomonadaceae	Sphingobium	0.00
Bacteria	Proteobacteria	Alphaproteobacteria	Rhizobiales	Brucellaceae	Ochrobactrum	0.00
Bacteria	Proteobacteria	Alphaproteobacteria	Caulobacterales	Caulobacteraceae	Brevundimonas	0.00
Bacteria	Firmicutes	Erysipelotrichi	Erysipelotrichales	Erysipelotrichaceae	cc_115	0.00
Bacteria	Firmicutes	Erysipelotrichi	Erysipelotrichales	Erysipelotrichaceae	Coprobacillus	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	[Tissierellaceae]	Peptoniphilus	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	[Tissierellaceae]	Parvimonas	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	[Tissierellaceae]	Anaerococcus	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	Veillonellaceae	Veillonella	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	Clostridiaceae	Caloramator	0.00
Bacteria	Firmicutes	Clostridia	Clostridiales	Clostridiaceae	02d06	0.00
Bacteria	Firmicutes	Clostridia	---	---	---	0.00
Bacteria	Firmicutes	Bacilli	Lactobacillales	Enterococcaceae	Enterococcus	0.00
Bacteria	Firmicutes	Bacilli	Lactobacillales	Carnobacteriaceae	---	0.00
Bacteria	Firmicutes	Bacilli	Lactobacillales	Aerococcaceae	Aerococcus	0.00
Bacteria	Firmicutes	Bacilli	Bacillales	Staphylococcaceae	Staphylococcus	0.00
Bacteria	Bacteroidetes	Bacteroidia	Bacteroidales	[Paraprevotellaceae]	[Prevotella]	0.00
Bacteria	Actinobacteria	Actinobacteria	Bifidobacteriales	Bifidobacteriaceae	---	0.00
Bacteria	Actinobacteria	Actinobacteria	Actinomycetales	Actinomycetaceae	Actinomyces	0.00

Does RS Cause Colon Cancer? YES!!! But that's OK...

HOORAY!!!!!

This is the last installment of about 75 articles on resistant starch and potato starch that were spawned from my incessant pimping of a beautiful white powder.  I hope that if you've been following along you have come to the realization that potato starch as an RS supplement is here to stay.  Tomorrow, I will put up a blog for you guys to tell me what you want to read about, with comments on.  Thanks for your interest!


Here's a great blog from Mark Sisson.  A study recently came out that's making headlines like, "Low Carb Diet Prevents Colon Cancer!" The trouble is, there is a major caveat to the story...I'll let Mark explain.  - Tim

4 Aug

Dear Mark: Does Resistant Starch Cause Colon Cancer?

For today’s edition of Dear Mark, I’m handling just one question. I originally planned to answer more reader questions, but it turned into a complex answer that really made me dig deeper into something – butyric acid – I’d assumed was completely benign. I still do, mind you, for the most part. The position has just become more nuanced. Anyway, the question is from a reader who’s just seen a study that seems to implicate butyric acid, the primary short chain fatty acid that resistant starch-eating gut bacteria produce, in colon cancer. Was my ringing endorsement of resistant starch a mistake after all?
Let’s go:

Potato Starch Dream Video

Here's the video I told ya'all about...if the last month's worth of RS articles didn't make you want to try, this should! -- Tim

And another I just found!

Tiger Nuts vs. Potato Starch! Love this.

This is a blurb from the Tiger Nut USA blog.  This was all dug up by the famous DuckDodgers of blog comment fame.

Read whole blog

Here’s a small section that shows how Tiger Nuts stacks up against red meat!

Not only did Paleo man gorge on these starchy tubers. And not only did he consume healthy portions of Resistant Starch. But, Tim “Tatertot” Steele’s own potato starch mixed in water concoction (Horchata de Potato?) is reminiscent of an ancestral prebiotic raw starchy beverage that has been enjoyed for a very, very long time.

PS is 'Perfectly Paleo"

Almost done!  Only a couple more to go... -Tim

Today's piece is from: Perfectly Paleo

Bob’s Red Mill Potato Starch 680g

Bob’s Red Mill Potato Starch 680g

Dr. Amy Nett Discusses RS on Chris Kresser's blog!

I was so surprised to see this!  A really well-written piece on RS, all of the facts were right and she even mentioned me.  Of course I just had to jump in and help with the comments.  I hope I didn't steal their thunder, but I tried to leave the hard, medical questions to the experts.  Some very good comments, go check them out.  I think what amazed me more was the depth of the discussion.  This shows me that people are taking gut health serious and looking at RS as a tool to achieve gut health and exploring the alternatives. Also some great comments by my partners in crime:  Duck Dodgers, PaleoPhil, and Gemma!

How Resistant Starch Will Help to Make You Healthier and Thinner

by Amy Nett 188 comments

I asked Dr. Amy Nett, MD, to contribute this guest post. She recently joined my private practice and will be working with me in the clinic.  Amy initially completed her medical training in radiology at Stanford University Hospital, but wanted to work more directly with patients, helping them to prevent and reverse chronic disease and truly transform their health.  Combined with her passion for nutrition she decided to pursue a career in functional medicine, and is excited to have the opportunity to work more closely with patients in achieving their goals and realizing their best potential.  You’ll be hearing more from Amy in the future!

The Rebooted Body on RS

Ditch your old body and mind. I'll show you how to build a new one!

 

Resistant Starch: The Most Helpful Carbohydrate?

The Primal Psychologist loves my RS!

Psychologists understand the Brain-Gut Connection!  -Tim

The importance of resistant starch

June 11, 2014 Paigeryan62@yahoo.comLeave a comment

I have read about the many benefits of including resistant starch in the diet from The Perfect Health Diet which I have posted about before. Resistant starch is starch that is actually not absorbed or digested by our body.

Ray Peat Fan comments on RS!

Interesting take on RS!  -Tim

Against The Grain

My Journey Back to Health

Resistant Starch and Oranges

Posted on January 1, 2014 by Lanie

There’s been a lot of discussion about Resistant Starch (RS) in the Paleo world lately, most of which has taken place over at Free the Animal. I haven’t read all of the posts, threads, and comments relating to this topic, but I’ve read enough to pique my interest. RS is basically the isolated starch from potatoes and other foods that is resistant to digestion in the body – it behaves in the body like a fiber rather than a typical starch.

Bulletproof Forum on RS Use

Dave Asprey's people discussing RS and potato starch!  -Tim

Bulletproof Exec Forum

• 

Hi all,

I've just ordered all of my supplements to try the Bulletproof Rapid Fat Loss Protocol: http://www.bulletpro...-loss-protocol/

I've been supplementing resistant starch using 4 TBSP of Bob's Red Mill potato starch daily for about 1-2 months now and I really love the effects I've been getting with it (better sleep, better moods, etc), If you're not familiar with resistant starch, you can read about it here: http://freetheanimal...er-newbies.html
What I want to know is would it be safe to continue supplementing resistant starch during the RFLP? Would it interfere with any of the processes that are contributing to the weight loss in any way? I wouldn't think that it would, as it isn't digested by "you," just your gut flora.

Phoenix Helix on RS...A Thursday Two-fer!

  So here is a really nice blog on RS and a great forum.  Go check them out, great stuff!  -Tim

Phoenix Helix Blog on RS

And, the Forum  93 pages!

Here's the great blog in it's entirety, sans comments..but they are good, too, so go check them out at the link above if you like.  Seems to be a very popular post, but who doesn't love talking about RS?
-Tim

The Great Starch Experiment

Posted on May 25, 2014

Where I Started

Before doing the Paleo Autoimmune Protocol (AIP), I spent 6 months on the GAPS Diet. It’s very similar to regular paleo with one major difference: it eliminates high starch vegetables, based on the belief that they are difficult to digest and end up feeding harmful bacteria in the large intestine. 

Mixed Bites of RS

Nice blog...short and sweet!  -Tim

Mixed Bites Blog

May 092014

I’ve been reading about the benefits of resistant starch from several sources, here, here, and here. It’s been credited with helping improve gut flora, improving insulin sensitivity, reducing triglycerides, and reducing the risk of colon cancer. Increased butyrate production is the scientific explanation (description here, for those interested in knowing the “why”)> These are good things.