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Eating foods rich in resistant starch nourishes your gut bacteria, which helps maintain intestinal health and reduces the risk of developing colorectal cancer. Resistant starch is found in many whole plant foods, but the amount can vary depending on how the food is processed. - CSIRO
Most of the carbohydrates in the diet are starches. Starches are long chains of glucose that are found in grains, potatoes and various foods. Sometimes starch passes through the digestive tract unchanged. In other words, it is resistant to digestion.. This type of starch is called resistant starch, which functions kind of like soluble fibre. Many studies in humans show that resistant starch can have powerful health benefits:
Six out of ten Australians don’t eat enough fibre, and even more don’t get the right combination of fibres. The recommended intake of resistant starch is around 20 grams a day, which is almost four times greater than a typical western diet provides. Twenty grams is equivalent to eating three cups of cooked lentils.- CSIRO.
“We have been trying to find out why Australians aren’t showing a reduction in bowel cancer rates and we think the answer is that we don’t eat enough resistant starch, which is one of the major components of dietary fibre,” - Dr David Topping, CSIRO.The relationships between starch, RS and NSPs and cancer incidence remained statistically significant after adjusting for fat and protein intakes. The strong inverse associations found here suggest a potentially important role for starch in protection against colorectal cancer and correspond with the hypothesis that fermentation in the colon is the mechanism for preventing colorectal cancer. - British Journal of Cancer
There are 4 types of resistant starch:
RS Type 1 Starch bound by indigestible plant cell walls; found in beans, grains, and seeds.
RS Type 2 Starch that is intrinsically indigestible in the raw state due to its high amylose content; found in potatoes, bananas, plantains, type 2 RS becomes accessible upon heating.
RS Type 3 Retrograded starch; when some starches have been cooked, cooling them (fridge or freezer) changes the structure and makes it more resistant to digestion; found in cooked and cooled potatoes, grains, and beans.
RS Type 4 Industrial resistant starch; type 4 RS doesn’t occur naturally and has been chemically modified; commonly found in “hi-maize resistant starch.” (1) It’s almost certain that different RS types have somewhat different effects on our gut flora (2), but the specifics have yet to be fully elucidated. In general, RS (of any type) acts fairly similarly across the various types.
Nutritional trials have shown high-fibre intakes of up to 40 grams daily, including fermentable carbohydrates, don’t lead to significant differences in bloating, gas or discomfort, as measured by the Gastrointestinal Quality of Life Index.
Raw potato starch contains about 8 grams of resistant starch per tablespoon and almost no usable carbohydrate. Start there and work your way up to 32g over 4 weeks. Too much too soon will cause flatulence and discomfort. There's no point taking more than that really. Once you hit 50-60 grams, the excess simply passed through.
Use Resistant Starch as a means to increase your fibre intake over several weeks and drink adequate water. A slow increase will allow you and your good bacteria to adjust to the high-fibre diet, so that you aren’t surprised by changes in your bowel habits. The composition of bacteria in your large bowel will adjust to suit a high-fibre diet, and over weeks these changes will help you process more fibre.
Potato Starch tastes kind of bland and you can add it to your diet in various ways, by sprinkling it on your food, mixing it in water, putting it in smoothies, etc. This gluten free starch is excellent as a thickener for making gravies, sauces, soups or stews. Our Potato Starch is also a terrific ingredient for baking and produces a tender, moist crumb
Resistant starch is vitally important for gut (and thus overall) health. Mark Sisson
The easiest place to find resistant starch is in Bob’s Red Mill potato starch, which you take without cooking. (You could stir it into Bulletproof Coffee after you’ve added butter so it’s not hot enough to destroy the starch – keep it under 160 degrees.) - Dave Asprey, The Bulletproof Executive
Bob’s Red Mill Unmodified Potato Starch (NOT potato flour) is one of the best sources of RS with approximately eight grams of RS in one tablespoon. Potato starch is generally well tolerated even by those who react adversely to nightshades. - Chris Kresser
Bob’s Red Mill Unmodified Potato Starch...NOT potato flour. With the former is they just basically take raw potatoes, peel them, and they grate them and make the slurry in the water and basically by seeding it and stuff, it knocks out all these little starch granules. Even solanine and all that stuff is water-soluble, so you don’t get it. You shouldn’t have any of those night shade issues with it. Some people have reported it but very few and I think it’s in their heads. the best way to get resistance starch is to get potato starch. Plain, old, unmodified potato starch. It’s cheap. About four tablespoons of it per day will get you roughly 30 grams of Redisol starch. It is about 80% resistant starch by weight and 20% is moisture, which is actually moisture locked inside of the minute little starch bracket. You can do it anyway you want. A lot of people just stir it up in water, it’s not really bad. You can put it in kefir, milk, juice, whatever you want. You could put in any cold or warm dish. You have to keep it under about 140 because when you get to 140, what happens is the little water that’s locked in the granule, it’s just like a kernel of popcorn, when it hits it goes “poof” and it bursts into fast-digesting starch. - Ameer Rosic, Resistant Starch 101
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