9/21/17 — potatoes

Resistant Starch Is Good for the Gut:

Potatoes

 

Fun Fact:  Resistance starch is a prebiotic that creates the best conditions for good gut flora, which causes weight loss.

Fun Fact II:  Resistant starch “resists” digestion in the small intestine, which prevents a spike in your blood sugar.

Fun Fact III:  Your gut bacteria make helpful molecules when processing resistant starch.  These helpful molecules balance blood sugar and healthy gut flora.

 

How is resistant starch made?

It’s made by cooking and then cooling (and not reheating) starches like potatoes and rice.

 

 

Imbalances in gut flora lead to. . .

  • obesity
  • diabetes
  • heart disease
  • autoimmune disease
  • inflammatory bowel diseases
  • cancer
  • depression
  • anxiety
  • autism

 

Good bugs create short-chain fatty acids

  • butyrate (fatty acid)
    • prevents cancer
    • revs up metabolism
    • lowers inflammation
  • provide fuel cells for colon
  • heal the gut
    • raise the level of food digestion
    • increase nutrient absorption
  • prevent the effects of leaky gut
    • food allergies
    • inflammation
    • weight gain
  • increase cardiovascular health
  • promote better sleep
  • produce more “good bugs”

 

Benefits of “Good Bugs”:

  • vitamin production
  • hormone regulation
  • toxins released
  • production of healing compounds that maintain the gut

 

“Bad Bugs” Effects:

  • yeast overgrowth
  • toxins
  • inflammation
  • insulin resistance
  • pre-diabetes
  • weight gain

 

Hot Tips:

  • Take 2 to 4 tablespoons of potato starch each day.  (Start with 2 tablespoons a day — one in the morning and one before bed.)
  • Buy Bob’s Red Mill Unmodified Potato Starch.
    • add to cold/room temp. water
    • add to smoothies
    • add to almond milk
    • add to full fat coconut milk
    • add to yogurt
  • At first, taking potato starch can cause gas when the “good bugs” proliferate and the bad bugs “die off.”  Your system will rebalance.
  • Potato flour is NOT recommended.
  • You’ll get the same benefits from potatoes as potato starch if you heat them, cool them, and then don’t reheat them.

 

Tomorrow: 

Combine kidney beans, sauerkraut, potatoes, and more for a deliciously simple meal!

 

Source:

Dr. Mark Hyman: The Starch that Makes You Lean and Healthy

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