Weird Carbs: Your Body & “Resistant” Starch

Weird Carbs: Your Body & “Resistant” Starch

Weird Carbs: Your Body & “Resistant” Starch

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so there’s things that you can eat that can make it so carbs are less impactful in your body I’m talking about specific kinds of resistant starches okay kinds of things that don’t digest or don’t break down and normally when you hear of a food that’s not going to digest or not break down so you think why would I want to consume something that doesn’t digest that just seems like a recipe for disaster well you’re sort of right to think that because we always want to make sure we’re digesting and absorbing our food but again there’s a practical application for what are called resistant starches starches that don’t break down and slow down the motility or feed different kinds of bacteria in our gut that can actually allow us to burn more fat be a little bit more tolerant of specific kind of carbohydrates and actually improve our overall health okay you are watching the Internet’s leading performance and nutrition channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific 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hydrogen’s and oxygens so so technically by definition a carbohydrate but they don’t break down in the small intestine they go into the colon and they break down there in fact they never even really break down they go into the colon and they end up feeding specific kinds of bacteria in the colon and they ferment and this fermentation process can do a number of things good and bad but through this fermentation process of these resistant starches we produce what are called short chain fatty acids which have a plethora of amazing benefits not only in our digestive tract but throughout the rest of our body as well so I’m going to teach you in this video the different kinds of resistant starches and how you can apply them strategically to help you out on whatever your health or fitness journey might be so when we look at resistant starches there are four kinds that we need to know about and the proper rotation and utilization of these four different types of starches can lead to sort of a harmony in your body and our digestive system the first type of resistance starch is known as our s1 now our s1 resists the overall breakdown and absorption simply by having intact plant cell walls so we’re talking things like legumes talking about like seeds and some grains stuff like that basically the naturally occurring cell walls stop the breakdown in the small intestine to begin with so it ends up forcing it to go into the large intestine for over all fermentation / breakdown okay the next one is called RS – okay RS – resistant starches are molecularly different meaning they don’t break down in our bodies simply because of how their molecular Li built however once they’re heated they can be broken down here’s an example a raw potato if you were to eat a raw potato like totally cold it would not break down in your small intestine you would go into your colon and it would ferment it would feed bacteria and your colon pretty wild right but if you heat it it changes the game it makes it so you actually can absorb it in a different way and it can cause an issue with your blood sugar and it can be a more effective carb what’s wild is how it works is if you look at an overall starch chain like amylose amylopectin the overall starch chains and how they look with an rs2 molecule you have lots and lots of glucose molecules that are bound tightly together ok and then what happens is when you heat those molecules you heat those starch molecules it causes an expansion okay when you heat something he expands this expansion makes it so the glucose molecules separate a little bit more making it so it can digest okay that’s pretty interesting that’s what makes it so different so you take it from an indigestible resistant starch form into an absorbable form simply by heating it and allowing those molecules to separate pretty awesome which leads me into the next one which is called rs3 this one is called a retrograded starch and just like the name implies yet retrogrades so again if we take that same potato that was cold and a resistance starch cold and then we heat it and it becomes a non resistant starch a regular starch but then if we were to put it in the fridge and let it cool down again it would become a resistant starch again but in a slightly different form so think of it like this you’ve got tightly wound together okay so it can’t be broken down then you heat it expanse and then you put it in the fridge and it contracts again but this time it contracts a little bit off-center so instead of retracting and going right back to way it was it retracts and it changes molecular structure a little bit to the point where it becomes a different kind of resistant starch an rs3 then we have rs4 which I’m not going spend a lot of time on RS fours are chemically derived so they’re ones that are made artificially or like through different types of sugar alcohols and things like that that might be more synthetic so those are kind of like the isomalt of the world and things like that save those for another video so the benefits of a resistant starch of course there fermentable so it’s going to increase good bacteria it’s gonna allow the bacteria in your colon to actually proliferate and actually thrive so therefore you can have the proper elimination of food you can actually have a function in colon this is all very very good the other thing that we get out of it is we get short chain fatty-acids again like I mentioned earlier the metabolism of these resistant starches by the feeding upon from bacteria creates byproducts that are short chain fatty acids things like butyrate and different kinds of short chain fatty acids that don’t just have positive effects within the intestinal tract but have huge effects throughout the entirety of our bodies that allow us to a burn more fat B feel better but C hopefully just live for a long time too so when we look at the positive effects overall of resistant starches one of the ones that stands out the most is going to be the reduction in insulin resistance okay insulin resistance is like what diabetic patients deal with right where their bodies just don’t register insulin they might produce it but their cells don’t actually accept the insulin so if we have a reduction in insulin resistance it means you can actually absorb carbs better when it comes time now this is obviously very near and dear to people that are diabetic or really are watching their blood sugar okay the journal nutrition published a study that took a look at diabetic and overweight patients and they found that literally just by adding 15 to 30 grams of resistant starch in the form of RS to form so like Rob start something like that actually caused them to increase their insulin sensitivity overall quite dramatically too so it made it so they were actually able to start utilizing carbs again they were less insulin resistant they were having less issues with high blood sugar because their cells were able to actually utilize the carbs better simply put it basically mimicked fasting in a way by adding these carbs into the mix their body didn’t even recognize that they were absorbed or utilized so the body sort of thought it was fasting for at least a small amount of time therefore allowing insulin sensitivity to go up this helps you in a fat-burning sense by giving you the opportunity to consume some carbs that might still taste good or at least give you the satisfaction of some carbs without actually adding any kind of detrimental aspect to your low-carb diet or possibly even your ketogenic diet the jury is still somewhat out on whether certain kinds of resistant starches will actually still be able to be fully consumed on a keto diet they may not kick yet Aikido so we’ll have to find out as these studies further along now the other benefit that we want to look at is of course that of colon cancer believe it or not if you consume resistant starches the process of digesting those and the feeding from the bacteria creates a short chain fatty acid known as butyrate butyrate is a short chain fatty acid that is very powerful at inducing what is called interleukin 10 which has powerful anti-inflammatory components within the body even though it’s a cytokine so basically what it’s doing is it’s fighting cancer cells and other free radicals that are down in the lower part of the colon where usually tumors and Pollitz would occur so we actually have some anti-cancer benefits that come from consuming these hard to digest resistant starches now butyrate additionally is the fuel for the cells within our colon so what that means is when we eat a certain kind of starch that is a resistant starch and it gets fed upon by the bacteria in the colon it produces butyrate the short chain fatty acid this short chain fatty acid is direct fuel for the cells in the colon the mitochondria in the cells within the colon feed on butyrate so we’re gonna double wammy we’re benefiting ourselves an anti-inflammatory effect we’re also literally giving the colon fuel you don’t usually think of your colon as like this vibrant healthy like just smorgasbord of cells right you we kind of think of a colon is just where waste goes and it’s just kind of this like dark and gray place but the fact is a good healthy colon is what we want like we want it to be a vibrant about the cells to be lively giving them butyrate allows the colon to do that which means a better immune system which means better recovery which means a better enteric nervous system and teurac brain gut brain access overall is just better life in general just trust me on that but we have to play devil’s advocate here we’d have to look at the constitute okay one of the main cons and this is a big one he’s gonna be small intestinal bacterial overgrowth if you were someone that experiences a lot of bloating as is or extra bloating when you consume resistant starches like green bananas or green plantains or put a potato or potato starch in general things like that you might be dealing with small intestinal bacterial overgrowth which is just like the name implies it’s where you have so much bacteria that is building up in your colon that it actually comes up into your small intestine and causes an overgrowth there we don’t want to deal with this okay the other downside is if we only eat one kind of resistant starch what’s going to happen is it might only feed one area of the colon so an example would be like an RS to starch predominantly feeds bacteria in the upper part of the colon okay what ends up happening here is you’re getting all the benefit in the upper part of the colon but it’s not trickling down to the lower part of the colon so you have sort of an imbalance of where the healthy gut bacteria and the butyric acid actually is so we want to make sure that we fix that issue one of the ways that you can fix that issue is actually by adding regular fiber to the mix so here’s an example you have raw potato starch okay but you consume that with a little bit of regular fiber maybe some veggies or maybe some bran or something like that right what that’s going to do is that’s going to allow that to carry on to lower parts of the colon so it can still feed the bacteria down there as well which leads me into another point that’s very important and that’s called selective feeding okay our bacteria is going to grow wherever we feed it and if we eat just one kind of resistant starch it’s going to grow one kind of bacteria and by ratio that one kind of bacteria is going to continue to grow and decrease the ratio of other bacterias we want a diverse bacterial background in our gut altogether we just want diversity there so if we have too much of one kind of bacteria that’s decreasing the ratio of other bacteria which means we’re dominant in one area and were deficient in another there’s a study that was actually published the American Society of microbiology and it took a look at Rs 2 type starches and it found that RS 2 starches dramatically increase you bacterium a specific kind of bacteria within the colon but subsequently caused a decrease in lactobacillus and bifidobacteria so and a pretty dramatic decrease at that so basically just backing up my point it was found that it yes encouraged the bacterial growth in one sense but it decreased the growth in another because then all the bacteria that was feeding on that type of Rs 2 starch was able to grow and proliferate and be able to expand and really multiply leaving the other ones just slowly withering away so what we want to do is when it comes down to the different kinds of resistant starches is if we’re going to commit to adding resistant starches to our diet and again this is a great thing to do if you’re having a cheat meal or something like that these you’ve got to commit to having at least some of the three or at least you have to commit to at least having three of the four or least RS ones and and RS twos so for example maybe you want to have some kind of resistant starch like a potato flour maybe you make a little bit of a muffin with potato flour something like that well the other thing that you can do is you can also add some seeds into it or you can add some legumes into it have some peanuts with it have some beans with it other kinds of resistant starches what’s gonna happen is then you’re getting the benefit of the resistant starches that are going into the gut but you’re also getting the added benefit of having a diverse type of resistant starch is gonna feed different kinds of bacteria so you might find that if you were to just have potato flour you’d get bloated but if you added some legumes or some seeds along with it you wouldn’t feel bloated and that simply has to do with the fact that you’re feeding the right kinds of bacteria and you’re not doing this what’s called selective feeding process so this is really really important and it does play a role if you’re having a cheat meal it’s like you add these kind of things into the mix and it slows the absorption of the carbs but it also makes it so you have less of a negative impact and a better impact overall on your microbiota I know this video went down some crazy directions and it’s a little bit esoteric but if you apply it it can help you in so many more ways than you might even think so as always make sure you let me know what you want to see next put it down in the comment section below and I’ll see you in the next video

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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
2) Resistant Starch: It’s Not All Sunshine and Roses. (2018, August 10). Retrieved from
3) Resistant Starch – Friend, Foe or Lover ? – Digestive Health Institute. (2018, February 20). Retrieved from
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
5) Diet of resistant starch helps the body resist colorectal cancer. (2018, October 17). Retrieved from
6)
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
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 l

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