TPV Podcast Episode 222, Resistant Starches, Finally!

In this episode, Stacy and Sarah finally share their thoughts on supplementing with resistant starches!

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The Paleo View (TPV), Episode 222: Resistant Starches, Finally!

• Intro (0:00)
• News and Views (0:40)
  • As we referenced last time, this is our cursed show that we’ve never been able to make happen! But here it is!
  • This week is Sarah’s 40th birthday! Everyone Celebrate with her!
  • Sarah’s new website is up now! Check it out!
  • Everyone sing along with “Let it Go!”
  • Stacy returned from Seattle and did a ton of Paleo fun with her Paleo friend! Check out Instagram for more!
  • Zinc! Such a valuable nutrient!
• Question from Tamra: “Hi ladies , I keep hearing about resistant starches being a great thing for digestive health. The only problem is, the best sources seem to be foods and starches that are not allowed on the AIP – raw potato starch, rice, and legumes. Do you think that resistant starches are important for people who are struggling with autoimmune disease, and if so, what is the best way to consume them?I’m nervous about green bananas, plantain flour, green banana flour, and cassava/tapioca starch, as my gut has been sensitive to most isolated kinds of fiber that I have tried in the past, as well as green bananas.”
  • There’s nothing wrong with experimenting and figuring out what’s going to work for you!
  • Probably we’re not used to these processed foods and they won’t sit well with people.
  • Resistant starch has entered Paleo from other alternative health communities. There does seem to be some benefits found in small studies: lower risk of diabetes, heart disease, cancer, etc. But these benefits are found in all fiber.
  • Resistant starch is a readily fermentable fiber that doesn’t absorb water, changing how it is processed.
  • Four different types of resistant starches:
    • Resistant starch one from nuts, seeds, and legumes is bound in cell walls
    • Resistant starch two is molecularly structured to be resistant, but changes in cooking. Found in raw potatoes and plantains
    • Resistant starch three is retrograde starch which is not resistant when heated, but returns when cool.
    • Resistant starch four is man made.
  • Most studies are on resistant starch two.
  • Resistant starch two is fermented higher in the intestines, not in the colon where you’d want it to be so that it is beneficial.
  • But if you add another starch, it delays that action so it is more beneficial.
  • What you want in your gut is a diverse microbiome. So you have to feed them a variety of fiber. That’s why we recommend whole food sources over supplements.
  • Some supplementation can cause problems, including dramatic increase in the growth rate of tumors. Big problem!
  • We think the best reason to supplement is if you are deficient in a particular microorganism that eats resistant starch.
  • Whole foods are best because it works synergistically in your body and have a ton of other benefits and nutrients
  • You probably shouldn’t immediately stop if you’ve been supplementing because you made see a die off of the gut microbiome. Slowly reduce your intake of 5 days or so while increasing your vegetable intake.
  • Expect gut reaction! Diarrhea, constipation, gas, borborygmi, etc. might occur
  • Beware of thinking you can replace vegetable consumption on a low carb diet and replacing it with fiber supplementation.
  • The average American gets 8 grams of fiber per day when you should be getting 25-38 grams. Hunter-gatherers are getting 35-50 grams. Crazy! Eat your veggies!
  • Fiber is not an essential nutrient, but it is so so so important for overall health!
  • Check out Stacy’s post on “How to Enjoy Bacon without a Gallbladder“
  • You can eat fiber even if you have a health issue like Crohn’s
  • Digest fiber better by cooking longer, blending, or switching to a better digested option.
  • Chew better! Don’t see chewing as an unnecessary step in the eating process. Thoroughly chew! Count if you must!
  • Don’t drink during meals. Washing down your food dilutes stomach acid and encourages you not to chew.
  • The show is released! Everyone celebrate!
• Outro (48:17)