Starch In Keto: Good Or Bad?

Starch is a type of carbohydrate that is not usually allowed on the keto diet. However, there is a type of starch called resistant starch that can be included in a keto diet. Resistant starch is not digested and converted to glucose, but instead, passes through the digestive system and into the large intestine, where it is broken down by bacteria in the gut. This process has several health benefits, including improved insulin sensitivity and reduced appetite. However, it is important to note that resistant starch should be consumed in limited amounts and in a variety of different types to avoid negative effects on the gut.

Resistant starch is a type of dietary fibre that is not digested and doesn't raise blood sugar

Resistant starch is a unique type of dietary fibre that resists digestion and is not broken down into glucose inside the body. Instead of being processed by the stomach and small intestine, it passes through to the large intestine, where it is fermented as a prebiotic and feeds the good bacteria in the gut. This has a range of health benefits, including improved insulin resistance, weight loss, and better gut health.

Most starch is broken down into glucose, which raises blood sugar levels. However, resistant starch actively reduces blood sugar spikes and crashes. It also helps to reduce appetite and improve insulin sensitivity, which is the body's ability to effectively metabolise sugar over the long term.

Resistant starch is considered a dietary fibre because it adds no calories and passes through the gut mostly undigested. It only feeds the gut bacteria and is likely beneficial for gut health. It is non-caloric, so it is not off-limits on a keto diet. However, it is important to note that regular starch, which is off-limits on keto, usually comes along with resistant starch.

Resistant starch is found in foods such as unripe bananas, cooked and cooled potatoes, and cooked and cooled rice. It is also present in legumes, including beans, peas, and lentils, as well as whole grains like oats and barley. The amount of resistant starch in these foods can change with heat; for example, cooking and then cooling potatoes or rice increases their resistant starch content compared to their uncooked or freshly cooked counterparts.

Resistant starch is a prebiotic fibre that feeds the good bacteria in the gut

Resistant starch is a unique type of prebiotic fibre that resists digestion and feeds the good bacteria in the gut. It is a type of carbohydrate that is not digested in the small intestine, but instead passes through to the large intestine, where it ferments and becomes food for the beneficial bacteria in the gut microbiome.

Most carbohydrates break down into glucose and raise blood sugar levels. In contrast, resistant starch actively reduces blood sugar spikes and crashes. It does this by improving insulin sensitivity, which is the body's natural ability to effectively metabolise sugar over the long term. By improving insulin sensitivity, resistant starch can help to lower the risk of several serious diseases, including metabolic syndrome, type 2 diabetes, obesity, heart disease and Alzheimer's.

Additionally, resistant starch has been shown to have a positive impact on gut health. As it ferments in the large intestine, it increases the number of good bacteria and reduces the number of bad bacteria. This can lead to improved glycemic control and a lower risk of colon cancer. Resistant starch also helps to reduce inflammation in the gut and can aid in the treatment and prevention of digestive disorders such as inflammatory bowel diseases, constipation, diverticulitis and diarrhoea.

Furthermore, resistant starch has been found to be beneficial for weight loss. It has fewer calories than regular starch and increases feelings of fullness, leading to reduced appetite and decreased calorie consumption.

Overall, resistant starch is a powerful prebiotic fibre that can provide numerous health benefits, including improved insulin sensitivity, better gut health and weight loss. By feeding the good bacteria in the gut, it helps to improve overall health and well-being.

Starchy foods like corn, rice, bread, pasta, and potatoes are high in carbohydrates and not keto-friendly

Resistant starch gets its name from its ability to resist digestion. Unlike regular starch, which is broken down into glucose by the body, resistant starch passes through the small intestine unchanged and becomes food for the good bacteria in the large intestine or gut microbiome. This process results in the production of short-chain fatty acids, which have numerous health benefits.

One of the main benefits of resistant starch is its positive impact on blood sugar regulation and insulin sensitivity. By resisting digestion and feeding the gut bacteria, resistant starch helps prevent spikes and crashes in blood sugar levels and improves the body's ability to metabolize sugar effectively over the long term. Additionally, resistant starch has been shown to lower total and LDL cholesterol, which is particularly beneficial for those who experience significant increases in cholesterol levels while on a keto diet.

Another advantage of resistant starch is its potential weight loss benefits. Resistant starch has been found to decrease appetite, increase satiety, and improve insulin sensitivity, making it easier for the body to release and burn stored fat for energy. Furthermore, resistant starch can contribute to a healthier gut by increasing the diversity of gut bacteria and producing short-chain fatty acids, which have anti-inflammatory properties and support the integrity of the gut lining.

While regular starch should be avoided on keto, resistant starch can be incorporated into a keto diet through certain foods and supplements. Foods that contain resistant starch include unripe green bananas and plantains, cooked and cooled potatoes, oats, rice, and pasta. However, it's important to be cautious with these foods as they also contain digestive carbohydrates that can convert to glucose and disrupt ketosis. A more keto-friendly option is to use supplements like raw potato starch, which is the most concentrated source of resistant starch and can be easily mixed into yogurt, smoothies, or water.

In conclusion, while starchy foods like corn, rice, bread, pasta, and potatoes are generally not recommended on keto due to their high carbohydrate content, resistant starch can be a beneficial addition to a keto diet. By improving blood sugar control, insulin sensitivity, cholesterol levels, and weight loss, resistant starch can enhance the health benefits of a keto diet. However, it's important to monitor your intake and be cautious of potential side effects, such as an overgrowth of certain types of gut bacteria.

Almond flour and coconut flour are good substitutes for cornstarch in keto-friendly recipes

Cornstarch is a popular thickening agent used in a variety of dishes, from soups and stews to baked goods. However, it is not keto-friendly due to its high carbohydrate content. A one-ounce serving of cornstarch contains about 106 calories, including 25.6 grams of carbohydrates, which is likely to use up your entire carb allotment for the day if you're following a keto diet.

If you're looking for keto-friendly substitutes for cornstarch, almond flour and coconut flour are excellent options. Here's why:

Almond Flour

Almond flour, made from skinned, blanched, and ground almonds, is a versatile thickener that can be used in both sweet and savoury keto dishes. It has a moderate protein content (5 grams per quarter cup) and is high in fat (12 grams per quarter cup), making it a more keto-friendly option than most flour alternatives. It also contains beneficial vitamins and minerals such as vitamin E, iron, manganese, magnesium, potassium, and calcium.

Almond flour can be used as a 1:1 substitute for cornstarch in recipes, adding a similar texture and consistency without the high carb count. It is an excellent thickener for keto gravy and soups, and can also be used in pie fillings to absorb excess water and thicken the ingredients. Additionally, almond flour can be used as a breading for meats, combining well with coconut flour for an enhanced flavour and texture.

Coconut Flour

Coconut flour, made from dehydrated coconut meat, is another fantastic keto-friendly thickening option. It is high in protein (6 grams per quarter cup), contains 3 grams of fat, and has 7 grams of net carbs. Coconut flour also stands out for its rich content of lauric acid, a type of fat known for its potent antimicrobial properties, particularly effective against pathogenic bacteria.

When using coconut flour as a substitute for cornstarch, it is important to use less than you would typically use for other thickeners as it is highly absorbent. It can be used to thicken syrups, sauces, and fillings, but keep in mind that it has a distinct coconut flavour that can be overpowering if not balanced with spices or mild-flavoured ingredients.

Other Keto-Friendly Substitutes

In addition to almond flour and coconut flour, there are several other keto-friendly substitutes for cornstarch:

• Glucomannan Powder: A tasteless dietary fibre derived from the konjac plant, which has numerous health benefits, including improving digestion, lowering cholesterol, and aiding weight loss.
• Chia Seeds: Absorb water and form a thick gel, making them ideal for thickening dishes like jelly, pudding, and sauces.
• Flaxseed Meal: Acts as a binder in keto-friendly recipes and is rich in omega-3 fatty acids and antioxidants.
• Xanthan Gum: A popular gluten-free thickening agent that can be used in baked goods, soups, and gravies.
• Cauliflower: Can be boiled and blended to create a thick, creamy sauce for soups and stews.

When it comes to creating keto-friendly recipes, cornstarch is a no-go due to its high carbohydrate content. However, there are plenty of substitutes available, with almond flour and coconut flour being excellent options. These alternatives provide similar thickening properties while aligning with the macronutrient requirements of a keto diet. So, whether you're making a gravy, soup, sauce, or baked goods, almond flour and coconut flour can be your go-to substitutes for cornstarch.

Resistant starch may help lower cholesterol and improve insulin sensitivity

Resistant starch is a unique and powerful type of fibre that is a dietary plant fibre that feeds the good bacteria in the gut microbiome. It is called 'resistant' because it resists digestion in the digestive tract, instead travelling to the large intestine, where it has a prebiotic effect.

Resistant starch actively reduces blood sugar spikes and crashes, helps reduce appetite, and improves insulin sensitivity. This is because resistant starch increases the body's natural ability to metabolise sugar over the long term.

Resistant starch has been shown to lower total and LDL cholesterol, which can be particularly beneficial for those who see large jumps in cholesterol numbers on a keto diet.

A study by the University of Nebraska-Lincoln found that resistant starches improved insulin sensitivity in clinical trials. The study also found that resistant starch reduced gene expression of adipose tissue macrophage markers and altered cecal concentrations of bile acids in both germ-free and conventionalised mice.

Resistant starch can be found in unripe green bananas and plantains, cooked and cooled oats, potatoes, rice and pasta.

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