Getting Starch to Take the Path of Most Resistance

“Getting Starch to Take
the Path of Most Resistance” Resistant starch wasn’t
discovered until 1982. Before that we thought all
starch could be digested by the digestive enzymes
in our small intestine. Subsequent studies confirmed that there
are indeed starches that resist digestion and end up in our large intestine where
they can then feed our good bacteria just like fiber does. Resistant starch is found naturally
in many common foods, including grains, vegetables,
beans, seeds, and some nuts, but in small quantities, just
a few percent of the total. There are a few ways, though, to get some
of the rest of the starch to join the resistance. When regular starches are
cooked and then cooled, some of the starch recrystallizes
into resistant starch. For this reason, pasta salad
can be healthier than hot pasta, and potato salad can be healthier than
a baked potato, but the effect isn’t huge. The resistant starch goes
from about 3% up to 4%. The best source of resistant starch is
therefore not from eating cold starches, but from eating beans, which start out
at 4 or 5 and then just go up from there. Bengal gram is another name
for garbanzo beans or chickpeas. If you mix cooked black beans
with a nice fresh fecal sample, there’s so much fiber and resistant
starch in that bean, in those beans, the pH drops as good bacteria churn
out beneficial short chain fatty acids, which are associated with lower colon
cancer risk, as I’ve talked about, both indirectly and directly. The more of this poopy
black bean mixture you smear on human colon cancer,
the fewer cancer cells survive. Or we can eat berries with our meals
that act as starch blockers. Raspberries, for example,
completely inhibit the enzyme that we use to digest starch, leaving
more for our friendly flora. So putting raspberry jam on one’s toast,
strawberries on one’s corn flakes, or making blueberry pancakes
may allow one’s good bacteria to share in some of
the breakfast bounty. Another way to feed our good bacteria is
to eat intact grains, beans, nuts, and seeds. If you split people up into two groups
and have them eat the same food, but in one group the seeds, grains,
beans, and chickpeas they are eating are more left in whole form, and in
the other group they were ground up. What happens? So for example for breakfast the whole
grain group got muesli for breakfast, and the ground grain group got the same
muesli but blended up into a porridge. Similarly the whole group, beans
were like added to salads, whereas in the ground group they
were like blended up into hummus. Note both groups were eating whole
grains, not refined, whole grains. They were eating whole foods;
just in the ground grain group, the whole grains, beans, and seeds
were just made into flour or blended up. So what happened? The whole grain diet doubled their stool
size, more than the ground grain diet, even though they were eating the
same food, the same amount of food. Why? Because there was so much
more for our good bacteria to eat, our bacteria grew so well they
appeared to bulk up the stool. Even though people chewed their food,
large amounts of apparently whole seeds were recovered from stools, but on closer
inspection they weren’t whole at all; our bacteria were having
a smorgasbord . The little bits and pieces left
behind after we chew them transport all this starch and goodies
straight down to our good bacteria, and as a result, stool pH dropped as
our bacteria were able to churn out so many of those short
chain fatty acids. And so whole grains are great, but
intact whole grains may be even better, allowing us to feed out good
gut bacteria with the leftovers. Once in our colon, starches have been found
to have the same benefits as fiber, softening and bulking our stools,
and reducing colon cancer risk by decreasing pH, increasing
short chain fatty acid production, reducing products of
protein fermentation— also known as products of putrefication—
and decreasing secondary bile products. So hey, if resistant starch is so great,
why not just take resistant starch pills? Commercial preparations of
resistant starch are now available; it should be no surprise to anyone. Food scientists have developed a number
of resistant starch-enriched products. After all, it’s difficult to recommend
a high-fiber diet to the general public. Wouldn’t it be easier to
just enrich some junk food? And indeed, now you can buy Pop-tarts
bragging that they contain resistant cornstarch. But just taking resistant starch
supplements does not work. There’ve been two trials so far
trying to prevent cancer in people with genetic disorders that put
them at extremely high risk, as in virtually 100% chance
of getting cancer, and resistant starch
supplements didn’t help. Same here. So we’re either barking up
the wrong tree, or the development of hereditary colon cancer is somehow
different than regular colon cancer, or you can’t emulate the effects
of naturally occurring dietary fiber in plant-rich diets by just giving people
some resistant starch supplement. For example, for
resistant starch to work, it has to get all the way down to the end
of the colon, where most tumors form. But if the bacteria higher up eat it all,
then it may not be protective, so we may have to also eat
fiber to push it along. Thus we either eat huge amounts of
resistant starch—up near the levels in Africa, twice as much as was tried
in the two cancer trials, or consume foods rich in
both resistant starch and fiber. In other words, from a public
health perspective, eating more of a variety of whole
plant food rich in dietary fiber including whole grains,
vegetables, fruits, and beans is a preferable strategy
for reducing cancer risk.

91 Replies to “Getting Starch to Take the Path of Most Resistance

  1. Vegans : what if there is no supplement around ?? what if there is no such thing as b12 supplement ? ? you will go blind and die
    the only problem that i have with vegan diet is the MUST of supplement

    some will say you can get b12 in yeast ( 1% of your daily value ) … guess what
    nutritional yeasts do not contain B12 unless they are fortified with it
    would you eat meat if the whole supplement industry closed the door ??? or die

    can i go vegan without any supplement ? NO
    can i eat meat and fruit and vegetables without any supplement ? YES

    someone convince me please …i will go vegan right now

  2. i love your channel..
    and i have a request, please explain and conclude your video with some workable suggestions in simple language..
    just like the mega marketing companies give simple suggestions to eat their unhealthy products, you can provide simple conclusions and motivate us to eat healthy products..

  3. Isn't this a contradiction to the macrobiotic diet theory of chewing everything to death? It sounds like the less broken down the grain is the better.

  4. Omar ….if you are looking for a reason not to go vegan …you'll find it and I guess you did with the need for supplementation of b12 which of course your point far outweighs the multitude of benefits of the vegan diet…right?

  5. Wonderful! My Puerto Rican heritage of having a serving of black beans and rice frequently is serving me well… And berries are my favorite dessert- feeling good about this now! Great information… And poop "bulk" talk there .. Yesss lol

  6. Far-east Asians eat boiled rice as the main meal. The rice is just boiled in its whole form, not ground. We are told over and over again to chew the rice thoroughly. But I hate to chew, because it tires my jaw, and it takes time.

    If unground whole beans are better than ground whole beans, does that mean not chewing rice is better for preserving the resistant starch?

  7. So would it be beneficial to not chew your food as well, and don't the bacteria that digest fiber in our colon produce a lot of gas as a byproduct?

  8. I suppose this is fascinating to know but I'm not going out of my way to necessarily precook and cool my starches before I eat for optimum resistant starch otherwise, another tedious health rule to add to the list.

  9. I do not quite understand that, my english is unfortunately not on this high level.
    Can somebody make a practical Advice…?

    What should i eat …?
    Many Thanks***

  10. Is it that the fruit has something (chemical, enzymatic) that limits the ability of the body to break grains down or is it that the fruit moves through the system so quickly that it carries the grains through?

  11. This is SO interesting! I never would have guessed that just grinding a whole food could affect how our body processed it that much!

  12. Outstanding video. Although poop studies are not everyone's favorite, this video is truly amazing. We always knew whole grains are good for us; now we know WHY.

  13. Dr. Greger! Does this mean that I should chew my food less thoroughly? If I'm a good chewer, and I don't swallow any big chunks, does that mean there won't be anything left to feed my flora?

  14. Thanks, I will keep this in mind!
    It's the little things ya know?
    Kinda like knowing to keep your omega 3s high and 6s limited. These things are so helpful.

  15. 3:20  larger stool isn't necessarily a health goal for anyone.  Especially someone suffering from Crohn's disease or the like that , think about it.  But fortunately not all those foods do bulk things up, whole intact grains did the most, which quite frankly no one wants to eat anyway for good reason.

  16. There must be a reason jesus put beans on this planet. I eat low carbs to be healthy and lose weight.
    But i might try some resistant starch to see if i lose more weight .

  17. Intuitively it doesn't seem correct that whole beans (for instance) are more beneficial than crushed and blended beans.

  18. Okay but what about us who have issues digesting whole grains? I have IBS and I react badly to almost all whole foods, only tolerable foods are soft foods like white rice, unripe bananas, potatoes(even though they cause issues often).
    You always research prevention, but are there no studies done on already sick people? And no probiotics don't work, if they ever did anything to anyone it was ease symptoms a bit or cause more issues. Prebiotics also cause issues. Should I just give up on my gut and go keto like most people with similar issues do?

  19. Wow sheeple are getting wiser ! The dislikes are dropping lol we are now officially less than 1% retarded as a race woohooo

  20. Would consuming more resistance starches be associated with weight loss? I may be thinking of this wrong but maybe the starches "feeding" the gut bacteria aren't fully metabolized therefore less net calories are consumed. If so that would be amazing

  21. Love your videos , would it be possible if you would do a video about which food that has resistance starch please with their RS 1- 2 – 3- 4 rashio please thank u so much

  22. We have in the past, soaked our old fashioned oatmeal overnight in a little lemon juice. This from appearances only has produced larger, easier to pass stools. Could this be the bit of oatmeal that our human bodies cannot digest that helps make BM’s a little more robust?

  23. My daughter has Rett Syndrome, she eats from a tube in her tummy. She is currently on a formula diet. I'm trying to learn as much as I can about nutrition so I can give her a better diet. All of her food will have to be finely blended. She can eat very small amounts of food by mouth, but they have to be foods that don't require much oral dexterity to chew. (She has trouble with small grains that get stuck in her throat, or foods that require excessive chewing like hard nuts and carrots.) How can I help her benefit from this information?

  24. Resistant starch supplements don't work; okay, that is on message that supplements don't work.  My question is: "Why then do we expect B-12 or Vitamin D supplements to work?"  It seems like us vegans should be getting a direct source (bugs? licking our fingers after toileting, sun lamps, sun bathing?"

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