A Good Carb for Keto Dieters? Resistant Starch

When you start a keto or low-carb diet, the first thing to cut back on is starchy foods. But, when prepared properly, some of the starch in these foods can resist digestion.

It is these resistant starches that are important to you as a low-carb or keto dieter.

In this video, I explain...
*What resistant starch is
*How you can benefit from it
*How you may be able to work it into your healthy keto diet without compromising weight loss.

Studies mentioned in the video:

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Work with Dr. Becky:

More Videos by Dr. Becky:

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Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[mifnp]

Finally, a middle-aged woman to educate us on the affects of insulin resistance in starchy foods-- a great benefit for menopausal women with changing hormones
Thanks Dr. Becky! ❤

[paulajensen]

Thank You, so glad I found this video. Potato salad this summer once and a while. THANK YOU!!

[jimivey]

I suggest your channel to all my friends who want to loose weight in a healthy and sustainable manner (and to those just interested in keto and intermittent fasting). Besides providing great information and instructions, you present videos in a positive, caring, and lovingly spiritual way. You are the kind of coach that gets the best results from your students.

[jeanpaspa]

Very helpful info. No one else is talking about this in the low carb world. Thank You!

[timwright]

been doing 2Tbsp in my coffee and my blood sugar dropped to 66 today. I really think this may be the missing ingredient in my keto diet.

[LifeIsThePrayer]

Other health promoting gut bacteria prefer to eat pectin or inulin. Some even like bran as in rice bran or wheat bran. So to better optimize your gut microbiome it’s best to take a variety of prebiotics.

Granny Smith apples and carrots are high in pectin and reasonably low in carbs. Also pectin is not damaged by cooking and doesn’t need to be cold.

[guylouel]

Dr Becky, thank you for your work to help us live better and healthier. You are a plus in people's lives.

From Canada :-)

[shelleykrier]

Thank you. As the world slowly discovers the true fraud of our medical system, we will need educators to help us learn about how to live well by making the best food choices. My own opinion is that modern medicine is an abject failure. Signed: a 30 year RN

[marcysmith]

This was awesome!!! I was so encouraged by this information!!!! Thank you for educating us, Dr Becky!!! 💕

[sheilag]

Can we see a test of impact on glucose using the raw potato starch from you and your hubby (AKA 2 fit Docs)?

[sgreen]

I don't usually like cold food but now I'm wondering if I can have cold potato salad

[kevkevinkev]

I'm so happy to learn potato salad can be healthy

[JCSAZ]

Bob's Red Mill potato starch is not marketed as, nor sold as a resistant starch. Their own customer service tells you it is NOT a resistant starch due to the way it's processed. Anthony's Potato Starch is however, marketed and sold as a resistant starch.

[Pipsterz]

Thank you Dr Becky. Excellent explanation as always. Would you confirm pls? Do potatoes have to cold or is room temp acceptable? Thanks again - Blessings.

[grthrndowl]

Dr. Becky Gillaspy Thanks Dr.! If I make bread with potato starch and freeze it then bring it to room temp, will it be resistant? Thx!

[Jana-zpto]

Hi Dr. Gillaspy,
Resistance starch is ok to lose wait but is it also good to lower inflammation? Can i at least eat potatoes leaving the rice and pasta aside?
Love your channel.
Thank you in advance,

[andyspark]

Maybe you could talk about the types of resistant starch.
As i remember, there are 4 of them.

[barneydenstad]

Nice and swell to get confirmation resistant starch is OK to use for us "ketosians". But our main concern isnt eating resistant starch to become extra healthy. Our purpose of eating resistant starch is to "cheat the system", ie get a bigger variety of foods to eat, ie discovering some carbo rich foods ARE OK for us to eat, as long we prepare it the right way. I, taking ONE example, I allow myself to eat some potato sallad, ie boiled and cooled potato, with lotsa fat, mainly rapeseed oil, etc... Tasty and relatively nourishing. Knowing the resistant starch is healthy, IS a big bonus, so I DO thank you for this info, but its not the main reason to eat it! And thus; potatoes do contain much minerales and vitamines. . A reason by itself to eat potatoes.. Same with green bananas and rice.. This healthy resistant starch is a sheer bonus. I find thus eating of this potato starch meal, just for the sake of resistant starch, as to overdo it... I dont see no point with it. Even if its somewhat healthy, but utterly meaningsless. Real food is better.

[fqo]

I appreciate your videos on health. There is controversy on whether starchy foods such as potatoes when cooked and cooled end up being less glucose level raising compared to when merely cooked. I'm wondering if you have done any tests on yourself with a meter to see a comparison in glucose spikes comparing ? A test on yourself would be more definitive than what is simply claimed by others. Adding fat, such as butter, to a cooked starchy food, might be more beneficial to reducing the glucose spike compared to cooling. Again, worthy of a test to help confirm one way or another.

[andrijanadimevski]

Great information, Thank you Dr. Becky 💕