Resistant starch on keto is turning into a hot topic. Many people don’t know whether they can or not consume this product on a diet. If you have any questions about resistant starch, make sure to read this article. All your questions about resistant starch and keto will be answered.
Resistant Starch on Keto
This resistant starch is a carb that can resist digestion in the small intestine and stomach. It can improve the health of that beneficial bacteria in your colon. Can you eat resistant starch on a keto diet? Well, the short answer is yes. Any raw or unmodified potato starch powder will have zero impact on your ketone or blood sugar levels. However, most starch is frowned upon when you are on a ketogenic diet, but resistant starch does not raise sugar level or hurt your digestion.
Related: Sugar: The Sweet Seduction
Is Resistant Starch Considered Keto?
For many on a ketogenic diet, they tend to shy away from anything with the words starch. Starch is known to have tons of carbs that can raise insulin and blood sugar levels. That is not something you want to consume if you are trying to lose weight or maintain healthy body weight. With a high blood sugar level, your body will start to store fat, and you don’t want that for your diet.
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Resistant Starch Is Different
When you eat white bread, the starch in it automatically starts to turn into sugar with the help of some digestive enzymes. However, resistant starch is not broken down by stomach acid or enzymes as it passes through your intestines. With resistant starch, it will travel through your large intestine to the colon. This starch will be fermented by the gut bacteria and help with your body’s microbiome. This process can also help produce some short-chain fatty acids (SCFAs).
Some of the benefits of short-chain fatty acids include:
- Reduces the risk of colorectal cancer
- Regulates the liver
- Improves sleep
- Controls appetite
- Provides energy
- Maintains the integrity of the intestinal barrier
- Prevents inflammation
Resistant starch can even help with the body’s natural healing process.
Helps with Bodily Functions
One problem with keto diets is that they tend to cause constipation. That is the result of poor intestinal bacteria. With resistant starch, you don’t have to worry about that on the diet. The bacteria colony in your gut loves to feed on that resistant starch. In turn, your stomach and body can benefit from the addition of added resistant starch. You will feel better, and there are no worries about not being regular with your bodily functions.
Related: Keto Rice: Low-Carb Substitutes
Be Mindful of High Carbs
If you want your body to stay healthy, you need to keep those organisms happy and healthy. Processed foods, anti-inflammatory drugs, and alcohol can all cause problems in your body. You need probiotics and prebiotics to improve the health of the beneficial bacteria in your gut. This is why resistant starch is extremely important.
Many on a ketogenic diet do not consume enough probiotic and prebiotic foods. With some of those foods, a few are too high in carbohydrates. For example, beans are known as resistant starch, but they are incredibly high in carbs. If you want to follow a keto diet, you need to make sure that the resistant starch will not add those extra calories to your meals.
Controversy with Resistant Starch and Keto
Some doctors have warned their patients against consuming resistant starch. Some products on the market can sabotage your keto diet, but those items are very rare. You just need to do some research when adding an item to your diet.
For the most part, resistant starches are very keto-friendly. Make sure to follow the instructions on the package. In some cases, even heating the product can cause them to introduce regular starch into your diet. For example, cooked rice and potatoes are not considered keto-friendly. You could eat a cold potato once in a while, but you should always monitor your A1C levels. If you are concerned about your ketone or blood sugar levels, make sure to watch them. You might also want to keep an eye on your sleep quality and body weight as well.
The Inconsistencies of Resistant Starch and Keto
If you want to see the best results of resistant starch in your body, your intestinal bacteria must be healthy. This diverse microflora does vary from person to person. Science has been able to identify about 400 different species of this bacteria. Some individuals just don’t have enough bacteria for resistant starch to work, or they don’t have the right type of microflora for the best results.
For those who are having problems digesting resistant starch, you might want to look at other sources. Many things can harm all that beneficial bacteria in your gut. You should have your blood sugar levels tested to see if you can improve your digestion.
Best Ways To Take Resistant Starch
If you are ready to add resistant starch to your diet, you need to start out slow. Make sure to mix a small tablespoon with cold water. Eventually, you can work up to two tablespoons at a time. You will want to take this mixture about 3 to 4 times a week. With that schedule, you will see a benefit in your body.
Resistant starch is great to take at night as it has been shown to improve your sleep. However, you can take this starch any time of the day. If you are looking to suppress your appetite, take it about 20 minutes before a meal.
With this resistant starch, you are feeding the good bacteria in your body. You will still have to take probiotics and enjoy a healthy meal. Along with some supplements, you can stay on the right track with your keto diet.
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