I have recently gotten into resitant starches (hadn't even heard about them before!) and my research is still pretty new/lacking. I have a Spartan Race (2+ hours of running & obstacles) on Saturday and I do my due diligence to carb load for these events (4x bodyweight in g/carbs). Placed top 1% in my last Spartan Race so pretty sure this works well.
My paleo carb load includes mostly sweet potatoes, which I have already steamed and mashed up. My question is:
Would eating these cold (as a resitant starch) somehow effect the "carb load"?
Follow up question: Should I eat ALL of them cold or heat some up? (might not want all that resistant starch in my belly).
Other Question: How many grams of sweet potato would I need to eat to hit 50g resistant starch?
asked byDesmond (2312)
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on October 25, 2013
at 03:21 AM
"How many grams of sweet potato would I need to eat to hit 50g resistant starch?"
Quite a bit going by this (pdf) study, in the the study the RS content per 100g of cooked sweet potato varied between 1.13g/100g & 3.88g/100g. The higher numbers were seen in the cooked/cooled & cooked/dried options.
ps. you would see higher RS numbers if you eat the sweet potato raw (not sure if that's a good idea), 8.22g/100g. Or if you eat (raw) sweet potato starch powder, 26.76/100g.
higher RS options are raw (unmodified) potato starch powder, followed by raw cassava starch powder, based on the same study.
I recall raw plantain/green banana starch powder may also be quite high in RS, tho not as cost effective as raw potato starch powder