resistant starch

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resistant starch


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Old 01-13-2017, 18:07   #1
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Default resistant starch

Been playing around with retrograding of starch in beans and have had moderate success with it. I'm now trying to see if I can have similar success trying it on rice. First attempt was OK as far as BG not going over 140. I did not try the rice as the only source of starch last night, I also had the beans with it.

BG results:
Before meal - 74, I had been walking about an hour before supper.
1.00 hr PP - 122
1.50 hr PP - 102, walked a half hour after 1 hr PP test to make my steps goal
2.25 hr PP - 108
2.50 hr PP - 120
3.50 hr PP - 94

Rice was Great Values converted rice. Rinsed with cold water, brought to boil, simmered 20 minutes, added a tablespoon of butter, allowed to cool to ambient temperature on counter top, then refrigerated for 24 hours. Only warmed enough to take the chill off, still cool when eating. Added a tablespoon of ACV to the rice, because I read somewhere that would aid in helping with some of the starch not digesting.

Didn't measure the amount of rice or beans I had last night. I might do the same things today before going to work, but weigh both.

Not liking the results so well, doing more googling I may have found a better way to do things with the rice. They say adding coconut oil to the water before putting in the rice helps convert the starch to a resistant form RS5 that does not convert back when reheated. Also read that fried rice that has been cooled has a little higher amount of starch converted to resistant RS3 and RS5. I'll try that when this batch is gone.

Anybody else played around with retrograding starch in beans, potatoes, rice or other starchy foods?

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updated 02//20

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Old 01-13-2017, 18:51   #2
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I used to retrograde potatoes for potato salad - what a treat that was. Has been a long time, but you're inspiring me to try beans.

I'd love to make a lentil or black bean salad. Which beans have you done? Process? Is it more involved than cooking, coming to room temp and refrigerating?

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Old 01-14-2017, 12:44   #3
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For beans that does it - some do suggest soaking 24-48 hours increases the resistant starch. Letting them come to room temp seemed to make a difference. First time I tried it, put in fridge too soon, and I thought here's 10 pounds of beans to give away. Second batch, much better. Also important not to overheat when time to eat.

The only beans I've tried have been Anasazi (pinto like beans grown in mesa country of SW Colorado/Four Corners area) and they do work although not appearing in this list

I'll update after I get up this evening on yesterday afternoon's beans and rice. Would have last night but I couldn't remember my password to log on. My Mac remembers for me at home, so I don't remember to always write down changes in case I want to log on if I have time from work.

I'm wanting to hurry up and get this batch of rice gone so that I can try it with the coconut oil added in with the water. I'm going to try soaking the next batch of beans and maybe even put coconut water in them when cooking to see if that helps them convert more starch to rs5.

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updated 02//20
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Old 01-14-2017, 20:59   #4
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Yesterday I had 4 ounces of rice, topped with 6 ounces of beans and an ounce of butter. I allowed them to lose some of the cool sitting on the countertop before warming in microwave. I melted the butter separately to keep from accidentally overheating the beans and rice. I also put a tablespoon of potato starch in the mix.

My BG pre-meal was 88 and also had just finished doing a 5K walk.
1.0 hr PP 122
2.0 hr PP 119
3.0 hr PP 105
4.5 hr PP 81
7.0 hr PP 71

Today I think I'll keep the rice the same but add more beans. Maybe a little more butter and another tablespoon of potato starch. The potato starch is Bob's Red Mill brand and is already a resistant starch. I also have been stirring a tablespoon full of potato starch in a glass of water and drinking it before eating. Been taking potato starch off and on for a while. I decided to start taking some of it a little more regularly this week.

Will post later.

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a1c 8.8 (8/2011) 5.2 (07/2019)
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Supplemental vitamins and electrolytes
64 YY Love the LCHF diet. The cheese goes well with my whine

updated 02//20
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Old 01-15-2017, 01:52   #5
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Long time ago, because I used to love rice so much, I looked at how to retrograde. My memory is that it seemed more complicated than it would be worth so I abandoned.

My bg doesn't start as low as yours these days, so probably will stick with beans. I'd like to have cold bean salad - lentil with cilantro, etc - so later heating wouldn't be an issue. With potatoes, I was so paranoid that I would refrigerate for two days from room temp It went well, with the only issue needing to watch my portion. That was an issue with a bowl of potato salad in front of me for the first time in a couple years.

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Old 01-15-2017, 06:51   #6
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I'm not really being very scientific or methodical about this. I call it helter skelter methodology.

Today I did more beans and rice. Did 4 ounces of rice again but dumped the rest of the beans on top of it and they wound up being 12 ounces worth. Let them sit on the kitchen counter for about 30 minutes to take the chill out of them. Microwaved 3 times on 40% power for 45, 30 , and 20 seconds, stirring after each heating. Added 1 tablespoon of potato starch and an ounce and a half of melted butter. Also had 1 tablespoon of potato starch in a glass of water about time I started getting the beans and rice out of the fridge.

Pre-meal BG was 102
1.0 hr PP 190 whoops forgot to wash hands, retest 151
2.0 hr PP 144
3.0 hr PP 150
4.0 hr PP 119
7.0 hr PP 81
8.0 hr PP 79

Whoa, that was 3 hours in the danger zone, I believe I'll reduce the beans tomorrow. They will be those that went to the freezer instead of the fridge. Today was also with out any intentional walking before or after eating.

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updated 02//20
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Old 01-15-2017, 14:20   #7
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I tried turning rice into resistant starch some time ago. It was successful, but by that time I was so used to life without rice that it seemed like too much trouble.

Now, the resistant starch potato would be nice, and I did that a few times also. But since I'm sensitive to potato, didn't keep up with it. But may do this again soon - could combine the potato with partially cooked cauliflower for the potato salad.

Following your experiments is interesting, though. Ouch! on those high BGs

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Old 01-15-2017, 16:40   #8
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I do eat potatoes salad in the summer following the retrograde model. My BS stays under 140, so last year is was ok. For this year, as I am trying to keep my daily carbs below 50, probably cannot get away with any of this, but I may test the rice and/or beans....but will wait until later in the year after I am on track with my 50 goals.....

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Old 01-15-2017, 20:15   #9
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I'm going to try potato again next week. Last time I tried it was baking. Didn't go as well as I hoped, so will probably boil.

Did y'all boil with or without the peel?

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a1c 8.8 (8/2011) 5.2 (07/2019)
TC 183 LDL 102 HDL 65 TG 52 (02/20/2020)
Supplemental vitamins and electrolytes
64 YY Love the LCHF diet. The cheese goes well with my whine

updated 02//20
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Old 01-15-2017, 20:34   #10
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Quote:
Originally Posted by mbuster View Post
I'm going to try potato again next week. Last time I tried it was baking. Didn't go as well as I hoped, so will probably boil.

Did y'all boil with or without the peel?
Yep, peeled rinsed well and boiled until done, then with lid on let cool until room temperature. Then never warmed them again. We used smaller red russets thinking exposing more or the potatoes to the water might help...my BS did ok as long as I kept my helping size down around 1 rounded cup....stayed below 125...!

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