Resistant Starch


I bought a huge 9lb ham after Christmas, which was a chunk of meat that I hadn’t tackled before. I put it in the oven for the low & slow & then just started hacking away at it to get at the meat. I put all of the fat & skin into a crockpot for broth, which evidently isn’t really done a lot because ham broth isn’t really a thing I guess. When I got down to the bones, the meat close to the bone was really tough to get at and had a lot of sinew or something, so I just threw the whole damn thing in the crock to tender up a bit. I filled it up with filtered water & a small splash of apple cider vinegar.

The resulting broth was incredibly gelatinous & the ham remaining in the crock was nice and tender. I pulled out all of the meat & the large bones & strained the broth into a bowl to chill in the fridge. I peeled the fat off the cold broth & tossed it into the back yard for whatever the hell animals/insects wanted to eat some fat. I’m normally a keep and use the fat kinda girl, but pork fat is high in Omega-6 & I have plenty of better fat.

I used some of the ham for breakfast with cooked & cooled potatoes (both sweet & white), saved some for scalloped potatoes, & put the rest in the beans. I decided on Navy beans because the ham was so flavorful. I put the beans in a large stock pot with plenty of filtered water & soaked for 12 hours & strained. Heated up a bunch of water hot but not boiling & soaked the beans in that for 12 hours & strained & rinsed the beans.

Finally, I put the broth in the stock pot with the ham & the largest bones, heated up & added the beans & simmered for a couple of hours until tender. Then instead of eating the beans right away, I stuck the pot in the fridge to cool to form a resistant starch. This is a new thing that all of the cool kids are playing with. Richard has been playing with it using potatoes, but the potatoes didn’t agree with me (I’m pretty sure it was a copper toxicity leading to an acute zinc deficiency).

We ate the beans Sunday afternoon for breakfast (LOL) & were full all night. Here’s the skinny on resistant starch:

What is resistant starch? It’s is a type of carbohydrate found in certain fruits, vegetables, grains, legumes, and some dairy foods. Unlike other carbohydrates, resistant starch isn’t entirely broken down by the body, which is how it got its name because it “resists” digestion. Although resistant starch is molecularly similar to a carbohydrate, it is digested like fiber, meaning it passes into the large intestine intact. Nutrition experts have begun to classify resistant starch as a type of fiber.

But resistant starch may have an added benefit that soluble and insoluble fibers don’t have. Once it reaches the large intestine, resistant starch is fermented, which creates a beneficial fatty acid called butyrate. Butyrate may block your liver’s ability to use carbohydrates for fuel, which in turn causes stored body fat and recently consumed dietary fat to be burned for fuel instead. Since carbohydrate is your body’s preferred form of fuel, cutting off access to carbohydrate may force your body to turn to fat as an alternative fuel source.

A recent study showed that replacing 5.4% of the total carbohydrate in a meal with resistant starch increased fat oxidation (large fat molecules are broken down into smaller molecules, which are then used for energy) by 20-30%. Another interesting finding from this study was that the increased fat oxidation continued throughout the day, not just immediately following the meal containing resistant starch. Results from animal studies have shown that resistant starch causes animals to produce more satiety-inducing hormones, which could ultimately lead to weight loss.

Recent studies have found that resistant starch also helps prevent constipation and improve colon health. Emerging research has also proven that resistant starch can help improve blood glucose levels and decrease insulin resistance in people who have type 2 diabetes. Resistant starch can also increase absorption of certain minerals, including calcium. It’s also thought to prevent some types of cancer.

Evidently it is the cooking & then cooling of the starch that creates the resistance. Here is more info on butyrate/butyric acid. Anyway, when I make the scalloped potatoes, I will start with precooked then chilled potatoes, cook the casserole, chill it & reheat to eat. This week’s lunch is leftover beans (heated & chilled twice), & Cooked & chilled rice for stirfry. Yummy, huh?


3 thoughts on “Resistant Starch

  1. Pingback: The Drinker’s Diet | TempestTcup

  2. Brad

    When you reheat that chilled casserole it will reduce the resistant starch. You have to eat the starch cold to maximize the RS in it. The cooling of the potatoes causes “retrogradation” of the starch crystals into RS. When you re-heat it those starch crystals are broken down again. This applies to all starchy foods. You can test this for yourself, as I did, by heating a mixture of raw starch and water. At a particular temperature it turns from a liquid to a gel/paste consistency. Cooling it will retain it’s gel consistency, but when you reheat it, that goes away and it becomes liquid again. Cooling it again it will retrograde back to a gel. The key is you have to eat the starchy foods cold.

  3. TempestTcup Post author

    I’ve read that you can heat it to something like 120F before it starts breaking RS down & that heating only reduces the RS. Chewing will also break down the RS, so swallow it whole & cold 🙂

    Not sure where I read all of that, but it’s probably in one of the links in the post. It might have been in one of TaterTot’s comments on Richard’s site (or one of mine).

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