The Truth About Resistant Starch - Potato Diet
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- Опубликовано: 2 июн 2019
- Resistant starch has been in the spotlight lately and I’m constantly hearing from people who are focused on increasing their resistant starch intake to maximise weight loss.
First, the basics. Resistant starch is a specific type of starch that is present in all potatoes and other starchy foods in varying amounts. It is less digestible and so fewer calories can be absorbed, it also works a lot like fibre in that it aids digestion and helps feed good gut bacteria. Resistant starch content in foods can be increased by cooking and then cooling starchy food before eating it. Reheating is fine too, it won’t reduce the resistant starch content.
Now for the big questions that I get every day:
Is it worth the effort?
Will I still lose weight if I don’t cool my potatoes before eating them?
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You obviously have spent a lot of time researching in order to make these presentations. I've found that people like you know more about nutrition than most of our doctors. My own doctor told me to watch my potato intake until I told her that's what I primarily ate in order to lose so much weight and improve my blood work.
I've lost loads of weight eating cooled then reheated baby potatoes slathered in butter . Works better than keto for me because I sleep like a baby .
Wow. Slathered in butter!! That’s a new take on all the carb/no carb talks I’ve listened to. Kinda blows my mind.
Game changer! Ive lost 22 kilos eating potatos (cold because of the resistant starch thing) and ive wondered about eating them hot but was afraid of messing up my progress. Today marks a new chapter in my potato journey! Honestly bro ur an inspiration and i couldn't have started my weightloss journey without ur videos. I used to dredd going shopping just because i hated walkong around for an hour. Now i take my son out for walks around town for 3/4 hours and love it. Much love to you brother ❤
Amazing progress, thanks for sharing!! Keep it up!
Great job man! 22 kilos is a lot! Speaking of game changer, have you seen the movie Game Changers? I've seen it and it's the best movie ever made. If you ever get a chance to, WATCH IT! Thank me later
@@justmegawatt I saw the Melbourne premier, great movie!
Wao! 22 kilos is a lot! Did you eat anything else? Any veggies?
How long did it take to lose 22 kg?
I just need to point out that I have done a blood sugar test eating both fresh cooked and cooled down potatoes. The cooled down potatoes reduced blood sugar rise by such a great deal that it is definitely worth eating cooled down potatoes over fresh.
other variables controlled? Like other ingredients, volume of spuds, speed of eating, exercise, time of day etc.? Very interesting, thanks!
It's worth it to you, but he's proving that it's not worth it to everyone. 😁
Thank you. Dr Oz was saying this as well. I'm very curious if maybe it's more wish it to diabetics.
This makes all the difference to diabetics I guess... I remember being on the spud diet about a year ago and my weight loss would speed up substantially if I ate cold spuds.
Unless your throat got frost bite or burns, the potatoes were the same temp by the time you swallowed them.
That was d best explanation about resistant starch I heard till date.. thank you so much for making this video... 👍👍👍
Most welcome 😊 Thakns for watching!
So glad to know this! Very informative video; thank you.
glad to help, thankyou!
Oh wow. I never realised the calorie saving was so miniscule! TY for the info 😊
you're welcome!
Sure, if you do a calorie counting diet.
But if you do a keto or low carb diet, its a blessing being able to eat boiled potatoes.
Myself i love cold precooked potatoes
Forgot that cooling it also makes it so the potato doesn't effect your blood sugar. I'd say that alone makes it worth it.
Thank you for this video. I started the potato-diet today and have researched as much as possible about it, just to be as fully prepared as possible.
THis thing with the resistant starch bothered me because here in Vienna it's already winter and eating cold plain potatoes is just not gonna work for me.
Thanks to your explanation I'm going to eat my potatoes warm and am hoping to continue this diet....not just because of the weight loss but much rather because of all the other benefits.
just cool them for 24 hours and then reheat. they'll remain starch resistant
great! Enjoy your hot spuds! :-)
This is the first time I've heard the term, "resistant starch". Good video.
well now you know you can forget about it! ;-)
@@SpudFit hahaha! Yep! 😃
@@ShushLorraine He's just referring to calorie intake. His pov doesn't include the benefit of feeding the gut flora which outnumber your cells 10 to 1.... so referring to only how it effects your calories is a terribly under-rated way to have such a dismissive attitude about its effects in your body as a whole which is more extraterrestrial than terrestrial. Butyrate & short chain fatty acid production alone should dismiss his entire argument but the bennies are so much more vast than just that alone.
I'm not sure where he got his percentages either, but it's well known that the more times you cool & heat the potatoes the more the RS levels raise. He stopped at one... & I'd question the levels he's talking about respectably since I don't know the exact figures myself. The more the merrier though I'd say. I cook & cool mine many times while I'm cooking other things. It takes no more time to have another burner going while I'm cooking anyway.
Percentages aside though, different types of resistant starches as well as different types of fiber feed different colonies of flora & so simply dismissing cooled potatoes due to calorie content is very short sighted. I feel like this cavalier attitude for something that can help out your gut Flora needs to touch many more bases than calories alone.
When I first adopted the Starch Solution, I carried cold cooked potatoes with me in case I felt like a snack. It was nice to nice to know that resistant starch was an added benefit of eating cold potatoes. Don't need much. Also a nice cold potato salad is wonderful.
I'm chronically sick and resistant starch has saved my Life !
Great!
Good
It is no trouble. I buy a bag of potatoes, cook it and store in fridge, re-heat in MW and eat; and I save lots of time by cooking in bulk.
me too! I do it that way purely for convenience, not because I want more resistant starch
My life just got better!!! Thank you👍🤗
You are so welcome
Great video and thank you for going into detail! I eat mostly potatoes (with seasonings), sometimes rice, and fruit. I keep reading comments about eating cold potatoes to aid in weight loss. Now I see it doesn't make a difference. I will continue to enjoy my warm/hot potatoes.. lol. Btw, congrats on your weight loss!!
Thanks for your support! I'm glad you found this helpful :-)
it's a tiny added bonus of cooking all my spuds the night before
yes that's what I mostly do too, just because it's convenient.
Thank you for the information and sharing your experience.
Glad it was helpful!
@@SpudFit Im really curious if you were taking probiotics during the year you only ate potatoes. Did you have any bathroom problems?
Brooke Jones only supplement I took was vitamin B12. After the first week my digestion was great. Www.spudfit.com/faq
@@SpudFit awesome
Very helpful. Thank you!
great!
It's said the Irish ate their potatoes with the "bone in" to keep them fuller longer. My experience is cold potatoes seem more filling and keep me fuller longer. Cold potatoes also increase my gas :) .
maybe you got SIBO?
That is very helpful thanks
Diege Ferenbach so glad to help!
Thanks buddy am trying this from the Middle East - is there a problem using lemon on top of my boiled potato? Or will it help burn more weight?
If you like lemon, use lemon. If you'd like to have a chat and see if I can help then please email me - andrew@spudfit.com
Hi spud, can i cook it with extra virgin coconut oil? Anything wrong if i baked the potatoes and freeze them in advance for subsequent reheat in the microwave as i prefer to mealprep for the whole week? Lastly can i do cardio or even HIIT while on potato diet? 🤔 Kindly advise. Many thx
Definitely no oil of any kind. Highly processed and extremely calorie dense. Nothing wrong with freezing. Train how ever you like. Email me if you'd like some help - andrew@spudfit.com
Thank you for this! It’s only recently I was thinking how much resistant starch I’m actually getting from eating cooled and reheated potatoes as I figured it’s probably not that much anyway! 😂 I figured it’s the same with people raving about the afterburn effect from HIIT which I learned doesn’t make that much impact on extra calories burned, and the same with gaining muscle, when it takes long to build a lb of muscle which I heard only burns enough calories to eat an extra apple for the day? So glad to see I was right! I’m tired of these things being hyped up when they really don’t make much effort and cause people to put in all this effort for little impact. And not saying exercise and strength training aren’t important, it’s just one shouldn’t be doing them for those particular reasons alone.
I’m definitely one for low effort, high impact, and the best thing I’ve found since going WFPBNO is eating the right foods and keeping things simple have been a much easier way to lose weight, stay healthy, and adopt a healthier lifestyle!
tim steel in the potato hack says there is 22 gm in an average medium sized potato when the potato is raw....down to .75 gm when it is cooked then back to 2-3 gms after it is cooled ...i love a tbsp of bobs red mill potato starch (8gm per tbsp)...and yes it does help with weight loss. I have your book Spud fit challenge and tim steele potato hack...the two books together helped a lot...as well as potato reset by janine....tim steel wrote the forward to your book...did you read his book?...what do you think about the different information ...just curious....looking forward to your next book in print...on amazon canada
Tim is a friend of mine, he also contributed to my second book and I have helped him with his second book. Tim agrees with me on this, if you are eating plenty of whole starchy foods then there's no need for any extra starch of any kind. Supplementing with starch can be helpful for those who don't eat a lot of natural starchy plant foods, but that's not what I'm talking about in this video. Hopefully our book will be in print in the next 6 weeks, we should receive our own first print copy for checking in the next few days!
Thank you, good info
you're welcome!
My question is is there a prebiotic difference btw resistant starch and other fiber sources like chia seeds etc? Or is it just more of the same thing?
Doesn't matter. We overthink too much with nutrition. Just eat whole, unprocessed plants and live your life :-)
I always let my potato cool for better taste/structure. 36 kalories is around 150 joule or 150 W/s. Its enough to keep a 2w led bulb alive for 75 seconds. In one year that is almost 8 bulbs for 1 hour and can be compared to "earth hour".
Very helpful video :) apparently cooling and reheating potatoes brings their carbohydrate content down 85 percent? It seems a bit much!
haha no way!
When you say: potato contains 2-3% resistant starch... are you talking about Raw potato or Cooked potato?
I beleive it`s a huge difference...
Hi. I’m curious to try this only potato diet but not sure if it matters what kind of potato I eat - yellow, Idaho, russet, etc. or does it not matter? So are the only rules not to use butter and oil and no salt and only bake and boil and not use microwave? Thanks!
check this out www.spudfit.com/faq
Spud Fit Thanks!
Does doing this reduce certain nutrients on the potato? For instance i really want to add potatoes due to the good amount of potaasium it have,will it reduce the potassium doing the cooling - reheat method?
This is overthinking. You'll get more than enough potassium however you eat them. Just eat them and move on with your life. Don't get stuck on minor details.
LOL. Great visualization of RS. Don't know why we fuss so much about little things like that.
Exactly!
Thank you.. I was wondering..
you're welcome
Somebody needs to tell Dr Oz then. He had a program TODAY on why we spiff cool our carbs, although he stated you still want to stay away from it!
but that won't sell advertising space!
@@SpudFit lol exactly
Can RS feed pathogens for instance in those with SIBO or IMO?
No I don't think so. RS is great for digestion and helping create the right bacterial environment in the intestines.
oh, and I have one question:
while eating only potatoes there is almost 0% fat intake (0.1 g per 100 g = 1 g per kg).
I know that we usualy eat too much fat, but is it ok if there is almost none of it? I'm just cutious.
I think your figures are off a little, there is 1-2% fat in spuds. Not a lot but it's enough. I had blood fatty acid analysis at the end of a year of only spuds and everything was perfect.
@@SpudFit thank you for answering my question so fast.
Maybe I'm not good at math or I didn't research enough, but wherever I search it always gives me the above mentioned numbers. And as far as I know 1 g fat per 1000 g potatoes is not 1-2 %.
I know that you had medical supervision during your 1 year "challenge" and that all your blood results were fine. That's why I am surprised that 1g fat/1 kg potatoes seems to be enough while all the dietary resources tell us that we need much more fat. 🤔
"Just as important are the recognized health hazards you are avoiding with potatoes -- like sodium, cholesterol, and fat. Of the calories from potatoes, only 1% comes from fat, and these few fats are mostly the kind that we need, called essential fats." - www.drmcdougall.com/misc/2002nl/apr/potatoes.htm
Also remember that you most likely have plenty of fat stored on your body to help you through.
So by eating raw potatoes a person will get many times more resistant starch than from eating cooked ones? What is the ratio? Is the amount of resistant starch from one pound of raw potatoes equal to the amount of resistant starch in ten pounds of cooked potatoes? IF not what is the approximate ratio?
Forget about resistant starch, it's a waste of time. A minor detail.
3:58 priceless! 😆 Great video, straight to the point as usual! 👌
thanks!
What if they are cooled and then reheated? What about frozen
makes a very small difference
Were you ever worried about your Protein intake during potato only? (This is the only thing I worry about before starting this.)
No. Potatoes have more than enough.
Ty
I like cold potatoes. I won’t be pressured into reheating them 😂
Does it hurt if I reheat the potatoes before eating them?
not at all, go for it!
@@SpudFit thanks you know I precook meals for the week ahead so on Monday and Wednesday I will cook meals and than take them to work for the next two days and it’s mostly potatoes
anyone done the potato diet cooking the potatoes on fry pan with just a bit of butter or ghee, its hard for me to do potato diet without butter, i dont need any sauces or spices really just salt and butter
you can do it without the butter and you'll be better off.
@@SpudFit yeah i guess so i just really miss butter wen only eating potatoes, so in your time youve never had any butter doing this diet?
gg allin never. Haven’t had any kind of butter since 2015
RUclips “vegan oil free butter “ and you’ll be surprised
Hey did you incorporate sweet potatoes as well in this diet?
yes, check out www.spudfit.com/faq
Congrats and thank you!
What are your thoughts on oxalates?
Vid? Tx.
absolutely overwhelming evidence that people who eat foods high in oxalates live longer, healthier lives. Let's stop worrying so much about individual nutrients and start looking at the bigger picture - what happens to people who eat those foods? Nobody got sick from eating spinach.
Will try for a video some time. Thanks for the idea!
@GazB85 benefits of whole plant foods high in oxalates far outweigh the risks. I don't know of any studies showing people who eat whole food plant based diets get more kidney stones.
@@SpudFit how about research into pain and inflammation. I'm curious as when I eat high amounts of spinach chard and okra I do have a lot of pain and inflammation. I'm doing a food diary at the moment to be sure it's not something else. I love greens too it's a shame.
I thought the reason why u are able to eat large volume of potatoes and lose weight was because of resistance starch. If that not the case,could you explain the science behind eating 3k calories of potatoes and still lose weight? (I am so confuse now)
potatoes have resistant starch in them however you eat them. Cooling them just makes slightly more. Not necessary to cool them so just do it if it's convenient and you like it.
Cool..
Us humans always have to complicate things...even potatoes..🤣🤣
it's human nature, always looking for short cuts!
i thought that was a German thing
The Video has a little bit of false information. A raw Potato has around 75% of RS2 (a group of restistant starch), a hot cooked one has only about 5% left. The cooked and then cooled one has about 10% again. This is from a german study (i am german) and the data is out of a book. So i can't put the quote/link/source in here.
But if you do not eat the potatos raw.. i guess it is the same conclusion.
I am interested in the possible effects of "potato starch powder", it is a bit like raw resistant starch. But again there are'nt that many studys.
You are a cool dude.
you too!
So people who are diabetic or pre-diabetic should not do this diet?
the opposite is true - ruclips.net/video/GdvNN1TW7U8/видео.html
@@SpudFit Thank you.
I like them cooled because they firm up and don't break down as much when you put them in a recipe.
best reason of all to cool them
Great presentation. Obviously clowns out there exaggerated this aspect. One thing about cooking it is it can make the texture better at times. Also always good to have the spuds and yams prepared in advance and then can just do air fryer to heat them up. But yes great point!
yes nothing with storing them in the fridge so you always have some handy!
Can you please tell people why not to refrigerate raw potatoes and how to check if your supermarket has already had them in the fridge
It increases the achrilamide or how ever it's spelt makes them tough to eat and makes you n your stomach feel like crap
Search up why not to btw
It's fine to refrigerate cooked ones though
I keep mine in the fridge, nothing to worry about.
how many potatos can a 4ft 11inch woamn eat/ I have a huge appetite/thanks
btw/ you look great.
the rule is simple - "eat as much as you feel like, as often as you feel like it" www.spudfit.com/faq
@@SpudFit thanks so much.Good news!
btw. I saw your first video,you really have made yourself proud/ congrats.
I got your Kindle book.
V thanks so much!!
Hello, no offense but I tried the potato hack - and had to stop since it triggered sugar cravings. I started to binge on sweets....this is NOT for everyone...love potatoes but had to stop, and also, it was not good for my arthritis...
Shame the potato hack didn't work for you. You should write to Tim Steele about that, since he's the potato hack guy. What I do is different.
Well, most people doing this diet just cook all their potatoes once a week instead of a couple potatoes every day so kind of a moot point, but good info as well.
I get questions about this multiple times per day so it seems that a lot of people cook spuds every time they eat.
@@SpudFit Another video I saw said each time you (re)heat and cool a potato the amount of resistant starch increases. Wondering if that's true and how much?
Shelf Cloud probably true, still pointless.
@@SpudFit Just subscribed. I'm doing the intermittent fasting thing. Do you have any vids doing that in conjunction with the potato diet?
awesome! No I don't have any videos of doing spuds alongside intermittent fasting. Not something I generally recommend but I hope it goes well for you!
So did you lose weight when you ate only potatoes?
A little bit, only 55kgs
The real bonus is the banquet for your gut bugs, yes?
yes but if you are already eating starchy foods then they are having a banquet anyway. No need to cool everything.
i was always curios why i shit like an elephant after eating a big plate of fries compared to pasta
🥔🥔🥔🥔🥔🥔🥔🥔🥔
👍👍👍👍👍👍👍👍👍
can't hear you
Interesting, sorry about that. Nobody else has complained, maybe turn the volume up or try headphones?
Spud Fit There is nothing wrong with your audio. Its at their end. (No offense Scott.)There may be a compatibility issue.
Its not that hard to boild some potatoes and popping them in the fridge and grabbin one potato when u want one and adding some toppings or adding to a bowl..so yea i got time for it 👍
Yes, I do that most days. If I don't happen to have any in the fridge ready to eat then I'm not going to wait for a fresh batch to cool before I eat them. There's no point!
You ate 3 kg of whatever? How can a stomach handle that much?
Over the course of a day it's fine, not in one meal.
@@SpudFitthank you. yeah i guess it isnt in one meal. So 3 meals of one kg each? Still a lot for me.
You seem healthy anyway. You inspired me to give it a try, but i dont seem to be able to eat more than 3 potatoes in one meal.
Mikel Roa then don’t eat more. It’s very simple, just eat as much as you feel like as often as you feel like it.
Hot sauce?
what about it?
@@SpudFit can i use it?
@@whucarez www.spudfit.com/faq
Calories basically don't matter or in other words thermodynamics. Resistant starch (a starch that needs to be processed by the microbiome not our enzymes hense - resistant to our "direct" digestive measures) is good for "feeding" the microbiome or your good bacteria.
I mentioned thermodynamics because the two big diet paradigms which are going to be low fat high starch and ketogenics which is high-fat moderate protein low carbs will cause the body to need more or less calories. Fats (good saturated and omega 3 fats) tend to be a more efficient burn in the mitochondria in all of our cells and so you actually need less calories when you are eating a fat based diet.
You can't stay that way however forever because carb cycling does help to shuttle more nutrition into the cells when it creates a higher insulin response.
So in my opinion and it's very well substantiated it is good to come out of a ketogenic state and cycle the carbs and it would be good to have resistant starches to feed are gut microbiome Flora at the same feeding.
I'm interested to know a little bit more about this potato diet but if it doesn't contain enough fats you might have some have a hard time getting fat soluble vitamins and minerals.
after an entire year of only potatoes I was tested by Adelaide University. All fatty acid levels were perfect. Throughout the year all my blood testing improved. I don't believe carb cycling is important at all.
buy potato starch and don't heat it. Raw potato starch contains 78% resistant starch.
How often are you farting mate? Lol I can't eat potatoes without turning my intestines into Chernobyl
you body will adjust and that will go back to normal. Mine don't even smell when doing only spuds!
@@SpudFit what doesn't smell?
Same here. Lots of toots. No smell.
How to Be Human 101 farts don’t smell, you were asking about farts 😜
@@SpudFit oh. I don't fart at all on my current diet. I have a sensitive stomach so gas is painful and I avoid it
I L O V E MASHED POTATOES AND GRAVY ,,YUM YUM ..
of course you do!
Andrew if you have time you have to watch this clilp from Louis CK, even if it's not your type of humor. It totally fits the SpudFit memebers' dilemma.
ruclips.net/video/qSbpyxFC24k/видео.html
Love it!
99 x 4 = 396.
Omg 3kg of potato a barely can eat one and a half normal potatoes 🥔
doesn't matter what I eat. Just eat as much as you feel like, as often as you feel like it! www.spudfit.com/faq
Most of how this works is that plain potatoes are so filling that you end up in a calorie deficit and lose weight.
This guy went a year on potatoes so at some point he had to start eating enough potatoes to balance his calorie needs.
I am just starting and I am just like you 1lb of potatoes is about all I can eat in a day
did nothing to me but constipated me !....this is bs
I got constipated too in the beginning, many people do just because we need a bit of time to adjust to the extra fibre. That doesn't mean "this is bs" it just means we need to be a little patient. After a week everything was great with my digestion and that's the way it goes for most people.