In advance of tomorrow’s publishing of important, meticulously tracked results using potato starch to control blood glucose in various circumstances including ketosis, I thought I’d pump something out quickly on what’s been going on.
Konstantin Monastyrsky’s guest post at Mark’s Daily Apple: Dietary Fiber Is Bad for Sex – That’s the Only Claim About It That Isn’t a Myth. Suffice to say that other than discounting the CW that we should be seeking out all kinds of fiber roughage for health (Translation: Please Buy My Product), which I agree with, the post is really a mess and I guess it’s left to me to say that Konstantin is weird and has an unhealthy obsession with excrement (not to mention other “analities”). There, I said it.
The comment thread is pretty wild, especially given Mark’s balanced way of doing things. I have a couple comments there. Pretty tame, though. I’m a guest, I know my place.
Today, Mark follows up with his own post: Dear Mark: What’s the Deal with Fiber? Not much to see in comments as of this writing, but here’s what Tatertot Tim submitted as a critique.
Yep, to deny that our gut flora need proper care and feeding puts one in the dark ages.
The only problem I have with your post, Mark, are the terms ‘soluble’ and ‘insoluble’ as descriptors for ‘fermentable’ and ‘non-fermentable’. There is soluble fiber that are non-fermentable, and insoluble fiber that are fermentable. Also, some soluble, fermentable fiber is targeted more by pathogenic bacteria.
If we look at the FODMAPs, some of them are good ‘gut-bug’ food, and some are not.
Better descriptors for fiber recommendations would probably be ‘bifidogenic’, ‘butyrogenic’, or just ‘prebiotic’ fiber. These terms all relate to how beneficial gut microbes react to the food source.
Termed as I described, it would be clearer to see that the most important fibers probably are inulin, pectin, oligosaccharides, gums, mucins, and resistant starch.
Your recommendation of: “stuff like raw onion and garlic, leeks, jerusalem artichokes, dandelion greens, raw plantains and green bananas” gets us inulin and resistant starch. I’d like to give a shout-out here for properly prepared (fermented) legumes, raw potato and tapioca starch, parboiled / converted rice, and a daily apple. See: Friendly Bacteria Love the Humble Apple.
Mark is a disciplined blogger, unlike me…who blogs on a whim 80-90% of the time. While he never explicitly feeds controversy and strife for the pure exercise in it as I sometimes do, he nonetheless entertains and provides a forum for it: so long as it’s on point and reasonable. I can’t argue with that. In his words.
Last week’s guest post from Konstantin Monastyrsky, author of Fiber Menace, generated a lively, boisterous, and at times combative comment section. I use these descriptors in the best sense possible, mind you; debate is healthy and necessary, even – nay, especially – if it’s impassioned.
Good for Mark. Someone out there needs to tend to the anchor. I’m happy to go adrift now & then, because as a former ship driver, I know I can always call in the tugs if I can’t get the plant to hot iron fast enough.
Next up. A Comment from Michelle.
I have had the same morning fasting issues as Tater and Clem – in that they were high, often at 122. Unlike them, they would stay that way and wouldn’t fall until I ate something – or maybe I couldn’t hold out long enough for them to fall naturally. I’ve been eating 1/2 a green banana or some cold black bean noodles here and there there the past couple of weeks, not trying to get any daily minimum amount of RS and not even eating it daily, just experimenting with adding a little bit. My morning fasting numbers for the past two weeks have consistently been 91 or lower with some mornings in the 80s. What is really remarkable is that I am eating more carbs (mostly sweet potatoes, yams and apples – being apple season). My post-meal numbers have been awesome too. I don’t know if it’s the increased carbs (a la Jamient’s PHD) or the bit of RS that’s doing it. I also seem to be able to go longer between meals. What I’m really interested in is if these numbers continue, what my next A1c result will be – I’m hoping it too will be lower.
I discovered a great Asian market that has what they call ‘cooking bananas’ – these are really, really green bananas – the ones that suck the moisture out of your mouth. Keeping them in the fridge to slow ripening as someone mentioned is working great. I can only manage to eat maybe 1/2 at a time, if that. The market also has green plantains (really green) and I will try making plantain chips.
I discovered a black bean pasta (ingredients: organic black beans, water) that I cooked then cooled. I’ve been eating it as a cold Mexican salad with salsa, avocado, olives, taco-seasoned beef but they’d be tasty as a pasta replacement in anything. I haven’t eaten beans in almost two years since I started paleo and am enjoying this. I may even make some hummus.
Richard – Chris Kresser talks about RS and mentioned your blog posts in his lastest podcast: RHR: What Are the Hidden Costs of Modern Hygiene?
Yes; Chris Kresser. He’s made himself a trusted darling of the “alternative health” side of paleo in my view (those are enthusiast quotes, not scare quotes). Job very well done and I recommend him to any and all without a second thought. I still recall when he first emailed me way back with his series on GERD that I blogged about (search his place). It was a pleasure to meet and chat with him at AHS12, back in the presenters room as he, I, and Denise Minger were putting on final touches for our presentations.
He emailed me recently about my RS series and encouraged me to keep it going.
Tatertot Tim followed up on that comment.
I’d like to see if Judy could repeat the results with just kefir or just potato starch. At any rate, I think with some people, something is happening while they sleep that causes high morning FBG.
I used to have FBG of 130′s while on LC paleo. Switching to Perfect Health Diet levels of carbs brought it down to 110′s, and adding RS to the mix has brought it down to the 85-95 range. Back when I had the high FBG, I’d wake every night at 3am and be wide awake for an hour or so before falling asleep til alarm went off at 6. That never happens now.
I just have lots of RS foods and a scoop of potato or tapioca starch a couple times a week with meals. FBG is always 85-95.
In Judy’s report, I don’t know what’s happening, but agree it will be a false FBG in the morning, still, I’d bet if she is getting her A1C checked regularly it will be lower–and that’s really what matters.
Back when I had high FBG, it would be 135 or so upon waking, then while still fasting, it would drop about 5-10pts an hour until I ate at noon when it would usually be around 100. Now, if I check upon waking, it’s like 88, then hourly checks only show +/- 2-3 pts. –very stable.
So, regardless of what is happening with Judy, I think it shows that RS has an impact on BG.
You may note that I’m very stalwart in this. That’s because I know a lot more than I’ve even blogged about. Me, wife, family, emails I get and many, many comments in the many posts that all signal the same thing. Carbs from RS sources (rice & beans mostly, often eaten cold, which I’ve acquired a taste for) and supplemental RS via potato starch, tapioca starch, plantain flour give me/we/us way better glucose control, both post-prandial and fasting. The numbers don’t lie.
In short, I’m right. I know it unequivocally, and all the LC Gurus are just going to have to suck it up, eventually. I trust they will. And I don’t give a shit about getting credit, and neither does Tatertot Tim. I really want people to try this and use it if it works for them. Fast forward: If you go back to the early posts, it was a lot about measuring out supplemental RS and such. No need. I very intermittently dump a hearing teaspoon in stuff and stir it in now & then. No more measuring. No idea how much I’m getting daily. Some, most days, different times & circumstances. That’s it.
The only complaints are as Paleophil adequately addressed in his comment recently.
Despite the backlash against your RS experiments, I’ve yet to see a single person report that they tried RS, followed your and Tatertot’s tips on it, measured their blood glucose, and experienced no lowering in fasting or post-prandial BG (the small number of negative reports I’ve seen have involved taste, fartage, or sleep, with no mention of BG). Did I miss it somewhere?
Yep, lowering is the norm. Adept folks ought to really note something right off. We’re talking about “evil” starch and we have yet to see a report I’m aware of—in hundreds of emails and comments—where anyone’s BG got worse. I repeat: it’s starch. And, I reiterate: well over a hundred of my readers have been experimenting with this. You would think that at least one person with adverse BG as a result of chowing down on carb sources that contain RS would want to set my world on fire, right?
But that’s a good thing. We’re dealing with largely honest people. Given that, I expect that most will be on board soon enough. Combined with what we’re learning about our gut bacteria, this is an idea whose time has come. This ought to raise at least an eyebrow with staunch defenders of a “healthy low carb lifestyle,” which in every version I have ever seen, eschews all starch and makes no distinctions whatsoever. I’m calling them out right here: you are ignorant. I’ll go a step further. To the extent you ignore your ignorance and don’t correct it in the face of compelling facts, is the extent to which you can henceforth be dismissed as dishonest. How’s that?
So, for any LCers who want to get on the honest side of things, here’s a post with links to all the previous posts, including a couple with just a salt shake of the hundreds of studies over 30 years that have heretofore been ignored by the entire LC community because of, near as I can tell, a single word that erroneously means only one thing to them which is even incorrect on that basis and I think Paul Jaminet would back me up on that.
I just might end up having to make LCers my basic enemy. It seems increasingly religious to me and they seem increasingly unwilling to deal with any new information that does not include eating more fat. And that’s a shame, because I think LC is a great therapeutic tool. It is, however, simply not a “healthy lifestyle” for most humans, and manifestly so.
OTOH, Real Food always is.