🍚 Resistant Starch Myth Busted? (Diabetics Beware) 🍚

We've been told multiple times that Resistant Starch is good for you and you shouldn't have blood sugar spikes after eating it. But, is this really true? Let's explore this topic in this video.

Is it possible that by chilling a starch such as pasta, rice, or potato you can decrease the glucose spike it will cause, and thus the insulin spike that will ensue? Or, has the resistant starch myth been busted?

Should you avoid starches altogether, or should you make your starch resistant by chilling it before you eat it? This is a very important question to answer, especially for pre-diabetics, diabetics, and anyone with insulin resistance.

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Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in rural Tennessee for 20 years, having seen over 25,000 patients in his career so far.

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[jrstrange]

I've eaten resistance starch as a kid. My mother just called it leftovers.

[Hablizel]

The same thing happens if you freeze a Snickers bar. Darn it.

[SensorySensitiveAdult]

I tested my glucose readings after consuming a resistant starch potato. Baked, fridge for a day, and baked again. Before meal glucose reading was 77, 30 minutes after was 85, and 60 minutes after it was down to 83. Worked well for me.

[KenDBerryMD]

Chilliing rice, potato or pasta just makes them a Cold Starch...

[wendywertz]

I did my own glucose meter experiment and I’m insulin I cooked organic white pasta and I tested shot up to 210 and then I cooked some like true Italians do called al dente and my glucose only went to 105 maximum from a starting glucose of 96 ! That’s why Italians and Greeks can eat pasta and NOT gain weight nor blow there blood sugar up ! Everything in moderation and cooked properly. The longer you cook pasta the more starch do it like Italians do ! Test your own blood sugar and never take anyone else’s opinion for what’s best for you . USE YOUR METER ! I also tested every 15 minutes so I know it was accurate .

[TheSebnemism]

You failed to mention that it depends on the individual person. Resistance starch does not work for everyone and it's a case of experimenting to find out if it works for each person. In my experience it definitely works. I've tested my blood sugar several times before buying in to it. Especially with potatoes having tested with both freshly cooked and cooled down potatoes the difference is too great to ignore. I simply don't get a spike with the cooled down potatoes. I'm surprised as a doctor you think the method is to refrigerate the starch; it is not. It just simply needs to be cooled and doesn't need to be overnight. Again speaking from experience here. Also pasta is not a good example. Best to stick to better sources such as potatoes and green unripe bananas. I'm surprised that as a doctor you have come to this conclusion. Any diabetics out there I suggest you experiment before going all in like with anything that is to do with nutrition what works for one doesn't work for another. All bodies are not created equal. I for one am more than happy knowing I can finally eat potatoes.

[Aria-Invictus]

Also people have demonstrated with the blood glucose monitors that resistance starch exists and works.

[robertk]

There is a recurrent Sri Lanka study on rice (it's from 2014 or so and appears on some paper every now an then somewhere on the planet) that states that. They say it contributes to explain why diabetes is not an issue in Japan, where they eat tons of cold rice (sushi) but a huge problem in China, where rice is always served hot.

[sonderling]

What you deride here as a "magical process" is called retrograded starch, which is formed when gelatinized starch is cooled, because dispersed amylose (sometimes also amylopectin) molecules spontaneously reassociate and form crystalline regions that are not accessible to amylase, and has been confirmed by studies and personal experiences... So something is wrong with their blanket rejection.

[merrieleiderman]

I have tested this on myself, and I do get much lower blood glucose readings with reheated rice and potatoes.

[dagnygrant]

Yep. I'm insulin resistant and bought into the whole resistant starch story. Gained about 15 lbs eating cold potatoes in 2018....

[deltadoc]

I so love your no BS approach and wisdom! We’ve gone from doctors who think they know everything about nutrition, to people who think they know everything about nutrition but aren’t medically trained nutritionists... both like to hear themselves talk and neither have much of a clue. There’s never a never and never an always when it comes to the human body...research, common sense and understanding your own body is the key to self care!

[gregl]

Hey Doc just wanted to say thank you this morning my sugar was 83 and for the last 10 years or so it's been over 200 in the morning I just started keto and intermittent fasting and it has made a HUGH DIFFERENCE amd I still cheat once in a while because sugar is the hardest drug to stop but I have a 4 year old daughter and I'm 47 and thanks to your tips I thing I will have more years with her

[xDoomsdayx]

As a type 2, I have found that I can do rice that way and I will recover faster than if I hadnt done it. Meaning if I did straight white rice fresh, 2 hours later my glucose would be around 180. If I refrigerate it, the next night at 2 hours I would usually be around 145. So it was a big difference for me but it only worked for rice. Pasta or potatoes still reacted just as badly. So I think it might be due to each individuals body.

[ThatDwayne]

There is also a lot of individuality in this - allegedly, cooked or fermented cabbage isn’t supposed to spike your sugar, but mine goes to 180 after I eat it. So much for the black eyed peas and cabbage tradition on New Year’s Day!

[singinggrass]

Thank you SO MUCH for this particular video, Dr. Berry! We respect your excellent advice, and the things we’ve read about “resistant starches” didn’t ring quit true. My husband and I are both dealing with prediabetic issues in our late 70s; and knowing your opinion on this is very important for us continuing to steer clear of the things that might throw a monkey wrench into our ability to remain pre-diabetic, rather than advancing into the full-blown blood sugar issues our Keto lifestyle has been helping us to avoid, and even heal! “Thanks” is such a small word for such important info.!

[ALIMOHSIN]

Hello Dr. Berry. I for one can confirm that I tried Potato, boiled, put in refrigerator for 24 hours, then ate it cold. And my blood sugar did not jump. I am a doctor myself and recently diagnosed with T2DM with A1C of 10.8% and FBS of 289 mg/dl.

In 3 months, on LCHF diet, without Medications, I brought my A1C to 6.0%. Lost 45 lbs weight and dropped 7 and 1/2 inches off of my waist. 1 and 1/2 inches collar size. FBS ranges between 80 and 90 mg per dL and 2 hrs postprandial in the range of 110 to 120. Heck I check it every hour after meals to see how high goes. Never went above 125 mg/dl.

I can swear that Potato trick works. Didn't try Pasta though.

[mark]

Resistance Starch is real but the process is a little more complicated.
First you have to find a ruby horned unicorn. Then you feed the unicorn the starchy food.
You wait for the unicorn to "process" the starchy food which you then refrigerate before eating.

[Margrreet]

I 'm a Type 2 diabetic, and after reading most of Penn Gilette's book about eating potatoes and losing tons of weight. Made a big plate of boiled potatoes, kept them in the fridge, ate them when I felt moved to, and of course, spiked my blood sugar every time. That said, I believe non-diabetics could lose weight on that diet, because when you restrict yourself to eating only cold potatoes, pretty soon the sight of a potato provokes the gag reflex. Thus, you are led, one potato at a time, into a state of fasting, courtesy of nausea.

[pearlyq]

You are correct. I am a diabetic. All it took for me to blow this theory was to take my blood sugar after the "resistant starch" was eaten -- makes no difference from eating regular starch. It's a scam. You'd think the person would do a simple blood sugar test at home -- no need to be diabetic. Normal common sense is all that is required. Thank you Dr. for bringing this dangerous thing to light.