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Resistant Starch Recipes

Answered on February 18, 2014
Created January 18, 2014 at 1:39 PM

What are your best resistant starch recipes ideas?

Examples:

-potato starch mixed with kefir

-green plantain chips

-potato and coconut milk mash

089dd41b18fbb95ebb5347cded708d98

(5635)

on February 14, 2014
at 09:36 PM

i eat that all the time, too!! its always green banana, 1 cup kefir, vanilla, cinnamon, and potato starch. it doesnt taste great but i dont care.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 27, 2014
at 05:00 AM

& the column of interest is the "RS (g/100g esculent)", this lists the amount of RS per 100g of edible food.

Whereas the heading "RS (g/100 g TS)" lists the amount of RS per 100g of Total Starch (not total food)...this number will be much higher...it is basically what proportion/percent of the starch component is resistant starch.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 27, 2014
at 04:53 AM

"some of the information (sweet potatoes, specifically) is quite different than on Free the Animal" hi Annika, i have not checked the f-t-a site lately, but just make sure you read the pdf closely, it can be a bit misleading/confusing at a quick glance.

Sweet potato is listed under 4 different headings in the tables, the first two headings show Raw sweet potato, ie. raw sweet potato & uncooked sweet potato starch (powder).

the second two headings show cooked sweet potato & cooked sweet potato starch noodle/jelly sheet.

Bcb2f5436d11467e89123680c046b858

(1356)

on January 26, 2014
at 11:56 PM

I couldn't see all those previous comments on my iPad! Oops. Very interesting chart - some of the information (sweet potatoes, specifically) is quite different than on Free the Animal.

089dd41b18fbb95ebb5347cded708d98

(5635)

on January 26, 2014
at 11:35 PM

i guess it depends how much you need! they have helped me so much.

Bcb2f5436d11467e89123680c046b858

(1356)

on January 26, 2014
at 11:33 PM

Unfortunately, sweet potatoes have hardly any resistant starch, hot or cooled. It's a damn shame!

D8612a7c536e74f9855b70d8e97919b5

(1042)

on January 23, 2014
at 02:20 PM

I agree, that is some great tasting potato salad. I think it has a good bit of dill and no mustard. I've made a somewhat similar version using Greek yogurt, buy it would probably be even better with homemade mayonnaise.

D8612a7c536e74f9855b70d8e97919b5

(1042)

on January 23, 2014
at 02:17 PM

This is not a dumb question at all. There are different kinds of resistant starch. The kind that forms when you cool cooked potatoes is RS3, or retrograde RS. The kind in uncooked potatoes (and potato starch) is RS2. From my understanding, yes, cooking pretty effectively destroys most of the RS2, but some of it (not a whole lot) converts to RS3 when cooled. Richard has a great post on his blog about this:

http://freetheanimal.com/2013/06/resistant-starch-an-overall-primer-with-references.html

Be157308a0438e382b88d9db4c12ab30

on January 22, 2014
at 02:08 PM

Thanks, I didn't get why everyone was saying that the food had to be eaten cold, since after all, once it is eaten it will heat up inside our stomachs to 98 F (human body temperature).

Medium avatar

(238)

on January 22, 2014
at 06:36 AM

I have no issues putting it into anything. It is so flavorless I could just drink it in water. But you should just add it to some coconut milk and enjoy, even make a coconut smoothie with some blueberries or similar.

Medium avatar

(238)

on January 22, 2014
at 06:34 AM

You can reheat, however at some point which I don't know the temperature of, it will start to lose the benefits of being resistant. Best case for me is to let things come to room temperature or with potatoes, give them a quick sear to heat the outside while the center only warms.

089dd41b18fbb95ebb5347cded708d98

(5635)

on January 20, 2014
at 07:37 PM

that link is awesome, daz!! i show it to everyone. it's the most comprehensive one i've seen. yeah, i think i use sweet potatoes and yams interchangeably. i always eat ones with reddish orange skin. i haven't had yellow skinned ones before.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on January 20, 2014
at 08:10 AM

could have been me, i've posted the link to that pdf ('Sources and intake of resistant starch in the Chinese diet') a few times now.

& yep cooked sweet potato is pretty low in RS, the highest number tested was 3.39 grams (±0.32 grams) per 100 grams of edible sweet potato which was for 'Sweet potato, yellow skin, steamed, cooled' (note it was cooled). steamed & dried was a fraction higher, 3.88±0.26 g per 100g.

3491e51730101b18724dc57c86601173

(8395)

on January 19, 2014
at 09:17 PM

very interesting article, thanks!

089dd41b18fbb95ebb5347cded708d98

(5635)

on January 19, 2014
at 08:43 AM

http://apjcn.nhri.org.tw/server/APJCN/19/2/274.pdf someone on here posted it a while ago and its the chart i go by. Its very specific.

3491e51730101b18724dc57c86601173

(8395)

on January 19, 2014
at 07:59 AM

Do you have a source that shows what the RS level is in sweet potatoes?

089dd41b18fbb95ebb5347cded708d98

(5635)

on January 18, 2014
at 11:46 PM

thankfully for my sake, he's 100% wrong haha

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 18, 2014
at 11:43 PM

Fad-lover extraordinaire Richard Nikoley claims sweet potatoes have zero RS.

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12 Answers

0
Medium avatar

on February 18, 2014
at 07:43 PM

I just started taking potato starch in water on an empty (as much as i can get it) stomach. I really want to try putting it into my desserts- coconut milkshakes, puddings, ect but I'm deathly afraid of all the GI distress/flatulence Richard Nikoley says can be present when combined in food. Would love to hear some N=1 on this...not quite up to experimenting yet as I just had some pretty bad problems with pistachios that lasted a week. Also, I'd love to hear some more sweet recipes you guys have come up with!

0
537001f30670e73eb0ac45779af649a5

on February 14, 2014
at 08:14 PM

Here's a winnner

1 frozen green banana

some kefir (maybe 1/2 cup)

fruit to taste

mix it up in a blender, it becomes ice cream like

then put 1/4 cup of potato starch in the mix.

it stiffens further.

I have this pretty much every night

089dd41b18fbb95ebb5347cded708d98

(5635)

on February 14, 2014
at 09:36 PM

i eat that all the time, too!! its always green banana, 1 cup kefir, vanilla, cinnamon, and potato starch. it doesnt taste great but i dont care.

0
Bcb2f5436d11467e89123680c046b858

(1356)

on January 26, 2014
at 11:31 PM

The info coming out about resistant starch in the past few months is fascinating. The best place to learn about it is over at Free the Animal, where dozens of posts and thousands of comments about resistant starch have built up quite a knowledge base. Here is the best post for folks new to the subject: http://freetheanimal.com/2013/12/resistant-primer-newbies.html

0
2c66c70d033e7ec05327026121d2ceb4

on January 22, 2014
at 11:20 PM

For my wife, I add 2 TBSP of potato starch into the kale and fruit smoothies that she makes in the vitamix. For me, I just take 2 TBSP in a shaker bottle with water, shake and drink. Then I add more water and repeat until I've consumed all of the starch. I do that before lunch, and again before dinner. 4 TBSP total for the day.

0
3491e51730101b18724dc57c86601173

(8395)

on January 22, 2014
at 02:01 AM

I don't want to sound stupid because I know one of the points is to have the potato starch RAW for maximum fiber effect. But can you bake/cook with it if you are going to later consume the food cold? Will it still have sufficient resistant starch? Why not if you can bake or boil a potato or cook rice and then let it cool to get RS?

I'm finding it hard to consume raw PS in plain water, I'm trying to stay away from dairy at the moment (so no kefir or yogurt), I'm low carb so applesauce, honey, maple syrup, etc. is out.

D8612a7c536e74f9855b70d8e97919b5

(1042)

on January 23, 2014
at 02:17 PM

This is not a dumb question at all. There are different kinds of resistant starch. The kind that forms when you cool cooked potatoes is RS3, or retrograde RS. The kind in uncooked potatoes (and potato starch) is RS2. From my understanding, yes, cooking pretty effectively destroys most of the RS2, but some of it (not a whole lot) converts to RS3 when cooled. Richard has a great post on his blog about this:

http://freetheanimal.com/2013/06/resistant-starch-an-overall-primer-with-references.html

Medium avatar

(238)

on January 22, 2014
at 06:36 AM

I have no issues putting it into anything. It is so flavorless I could just drink it in water. But you should just add it to some coconut milk and enjoy, even make a coconut smoothie with some blueberries or similar.

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on January 21, 2014
at 08:05 PM

another good one i had today- 1 cup kefir, 1/2 cup applesauce, and 1 tbsp of potato starch all mixed in a bowl. topped it off with some cinnamon. this was awesome!

0
Be157308a0438e382b88d9db4c12ab30

on January 21, 2014
at 07:12 PM

Is the refrigeration supposed to keep the starch "resistant"? Are you supposed to eat the food cold, or else the starch stops being "resistant"? It seems everyone is suggesting the food be eaten cold, why not warm?

Medium avatar

(238)

on January 22, 2014
at 06:34 AM

You can reheat, however at some point which I don't know the temperature of, it will start to lose the benefits of being resistant. Best case for me is to let things come to room temperature or with potatoes, give them a quick sear to heat the outside while the center only warms.

0
736662d9fd6314d426cc6de1896aa045

(175)

on January 20, 2014
at 07:01 PM

White rice cooked in bone broth + turmeric, salt, herbs etc.

Refrigerate, then mix with milk kefir and canned tuna.

Good for a cold lunch.

0
F29562f13edca3088fbbc756f9d7f01b

on January 20, 2014
at 06:01 PM

The best potatoe salad I ever ate was from Walmart and filled with unacceptable stuff but you can modify it to taste and skip the bad stuff (i.e. make your own mayo and so on). The name is Red Potato salad

D8612a7c536e74f9855b70d8e97919b5

(1042)

on January 23, 2014
at 02:20 PM

I agree, that is some great tasting potato salad. I think it has a good bit of dill and no mustard. I've made a somewhat similar version using Greek yogurt, buy it would probably be even better with homemade mayonnaise.

0
14b8422e9b449a21e06fa3349953d4f7

on January 19, 2014
at 12:35 PM

if you do white potatoes, my favourite potato recipe is to microwave a few of them, then cut about a 0.5 inch layer off the top, then, scoop all of the flesh out and mash it in one bowl. After it is mashed, mix it with lots of Parmesan cheese and bacon bits, and add plenty of sea salt and black pepper. Then, put the mixture back into the skins then refrigerate for an hour or so. If you want to use sweet potatoes, replace the Parmesan with ricotta, and the pepper with cinnamon and sweetener of choice

0
089dd41b18fbb95ebb5347cded708d98

(5635)

on January 18, 2014
at 11:00 PM

my FAVORITE is sweet potato bacon fat balls. all i do is bake a sweet potato, peel it, then wait 24 hours until it's cold and there's a ton of RS. i then mash the sweet potato, add in cinnamon, 2 tsp of unmodified potato starch, a dash of maple syrup, and about 2-3 Tbsp bacon fat. i stir it all together and roll into balls and freeze them. this is like an RS fat bomb and it's awesome.

my next favorite is roasted rosemary sweet potatoes (chopped up sweet potatoes with sea salt, butter, and dried rosemary). roasted at 350 degrees until squishy- usually 40 minutes in my oven. i then eat them cold the next day after refrigerated for 24 hours.

i'm big into the cold sweet potato recipes as a way to get my starch. i tried regular white potato salad but i am not a fan at all. if anyone has a great recipe for that, i'd be willing to try it again. i could just suck at making it!

3491e51730101b18724dc57c86601173

(8395)

on January 19, 2014
at 09:17 PM

very interesting article, thanks!

3491e51730101b18724dc57c86601173

(8395)

on January 19, 2014
at 07:59 AM

Do you have a source that shows what the RS level is in sweet potatoes?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on January 18, 2014
at 11:43 PM

Fad-lover extraordinaire Richard Nikoley claims sweet potatoes have zero RS.

Bcb2f5436d11467e89123680c046b858

(1356)

on January 26, 2014
at 11:33 PM

Unfortunately, sweet potatoes have hardly any resistant starch, hot or cooled. It's a damn shame!

0
Medium avatar

(238)

on January 18, 2014
at 05:14 PM

I usually have PS with whole milk yogurt or TJ's Garden Patch juice. I also have made the cookie dough balls (raw) from the package directions on chocolate chips. Leave out the baking soda/powder and reduced the sweetener a lot. Used brown rice syrup in place of sugar. Obviously the PS or Tapioca subs for the flour. I don't much care for raw unripe banana or plantains. You could use it to thicken a Gazpacho soup or salsa.

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