She has a deeply personal interest in this. A family member is fighting cancer. She’s read every ounce of research on the benefits of ketosis. And yet, she’s extremely interested in Resistant Starch, enough to vigorously test it on herself—even fasting for 48 hours to get into a very deep ketogenic state.
What in the world? Simply: honesty, far unlike a lot of others. She was the star of Part 1 of my yet-to-be-published Part 2 of the series on diligently controlled testing of resistant starch under various conditions, including ketosis. This kinda let’s the cat out of the bag, but as I said yesterday, I’m waiting on that until I think I have everyone’s attention. Perhaps this will nudge it in that direction.
Here’s the link to her comment, in case anyone wants to see the background.
The mechanism seems to be at the molecular level involving the SCFAs. So it’s not like a ‘mechanical’ slowing down of digestion (which happens with insoluble fiber, for example), if that’s what you’re thinking.
I usually have only a casual interest in nutrition, I don’t have a blog or any thing like that (thanks for asking!) but the series on RS that’s on this blog with all the information and references collected by Tatertot Tim, and Richard’s summaries and synthesis does include info on BG blunting. That series is how I got interested in RS at all.
A couple of things in the meantime about ketosis, carbs, and insulin resistance that you mentioned:
- Dad didn’t have a ‘problem’ exactly with yogurt, it’s just that having to stay in deep ketosis as part of his cancer therapy, yogurt became a forbidden food (unless one can find a way to eat it in a ketogenic 4:1 ratio of fat:carb+protein…which frankly gave some nauseatingly bad mixes with coconut oil or heavy cream!).
- The only initial objective I had was to make sure that dad could take the RS plain or mixed into a ketogenic meal, without the RS itself spiking BG and causing him to drop out of ketosis.
That’s why I test for both BG and excreted ketones.
So, I confirmed that as a supplement, RS in the form of straight potato starch behaved as the literature said it did. That is, there was no BG rise at all. Moreover, I found that this lack of BG effect held even in deep fasted ketosis and the ketostix stayed well negative (“40″, even went briefly more negative, deeper purple at “80,″ in one case). This was predictable, of course, if indeed it just fermented to fatty acids as represented in said liturature.
…Great, so now dad’s been taking RS for purely the immunity and gut benefits (effect on gut lining and cancer, specifically).
Meanwhile, I got curious. and we got ambitious [Those Greeks –Ed]
Could the long-term FBG lowering and/or the short-term blunting that were reported in the literature also work while in ketosis, and was it enough to allow him to expand his cuisine?
Meh…as we’ve been discussing, Ketosis is a special place. That normal physiological insulin resistance due to ketosis/fasting allows a huge spike in BG after eating any well-digested carb, is what I found.
So when in ketosis (and especially when fasted), the effects of Resistant Starch on Blood Glucose levels indeed were not enough to let me eat something with significant carbs—like potato—and still stay in ketosis (yogurt didn’t work either, and I didn’t dare try honey alone, at that point!).
Instead, the BG spikes and bye bye ketones, at least temporarily. Thing is, cancer patients (well, those with cancer types where deep ketosis is an experimental adjuvant therapy) must never raise that BG concentration at all.
So there you have it.
- Yes for RS in ketosis – can have it and stay in ketosis, no effect on BG whatsoever.
- No, RS did not moderate enough, i.e., ‘blunt’ the BG spike to a carb-y food if carby food is eaten in ketosis or after fasting. In fact, one would drop out of ketosis.
- Yes, RS does do a great blunting job if one is not in ketosis to begin with. So, diabetics, people with metabolic syndrome, or anyone who just has a lot of carbs but would like to keep that BG tame might, in my experimental opinion, benefit from taking RS or eating RS-rich foods, for the BG effects.
Of course, anyone at all might want the immunoregulation and other benefits.
Any ‘superfoods’ label though will get my spidey-sense going too :)
I agree about ‘coddling’ not being an evolutionary strategy…
However, I don’t see your conclusion. A super-healthy person may get an even bigger BG spike from a bolus of carbs if they’ve been in ketosis longer or deeper than an unhealthy person—that BG spike is just a side-effect of the healthy physiological insulin response. No reason they can’t handle that BG spike, is there? It does come down pretty rapidly if one is otherwise healthy (mine, in about 2 hours). May need to drink some extra water.
However, to avoid it, maybe staying moderate carb all along (which means that occasional boluses also do not cause big spikes) would be the strategy? That’s all assuming there’s something beneficial that’s hi-glycemic that should be eaten frequently; because if not, if infrequent, then staying in ketosis and only getting a spike occasionally is easily handled. Or, say, perhaps, staying in ketosis in winter and not in the summer. Or, you know, intermittent fasting (IF).
Marie has an update on this using HONEY—y’know, the most prized food of the Hadza—results via email. It was 1.5 cups 2% fat Greek Yogurt (what was available) and 3 tsp of raw Greek honey, taken with 2 Tbsp potato starch 30 minutes prior, 48 hours fasted, deep ketosis, and…
Email out to me and Tatertot Tim:
Well, I did the test in fasted ketosis. Had changed plans for the weekend to stay fasted until this afternoon and of course have been looking at yogurt and honey rather than potato as the ‘challenge,’ food since that’s what dad misses most.
Now I feel like being une tease Gauloise (bien sûr!) so come on, before I tell you what happened, you tell me, what are your guesses? :)
Hint: BG effect was all over in 60 minutes, though I kept on testing ketostix until something interesting happened.
Revel in mystery. I’ll post her results soon.
I’ll leave you with this. Expert in diabetes and BG stuff, It’s the Wooo, is out of her league here, not even having any idea what foods have “lots” of resistant starch. Moreover, the entire LC Community is hereby in short pants, per my proclamation.
Oh, and for those who ask, “why increase food choices, I’m fine VLC?” Because…The Relative Nutritional Bankruptcy of Good Fats. Unless you are chowing down on liver, oysters, mussels and the like every week, but are VLC, you’re probably getting less micronutrients than SAD dieters where sugar water is not the same proportion of calories as your fats. Simple math. You may be on a malnourishing diet, if you’re on a high fat diet.
Be careful out there but above all, be honest and smart, no matter your friends or alliances…no matter what.