Guide to Resistant Starch on Keto - Benefits, Food Sources, Supplements

The Role and Benefits of Resistant Starch on a Ketogenic Diet

The ketogenic diet is a very low-carb, high-fat diet that puts the body into a state of ketosis. This metabolic state has been shown to offer powerful health and weight loss benefits.

However, very low carb intake can also result in reduced fiber and beneficial prebiotics from carbohydrate foods. This is where resistant starch comes in.

Resistant starch is a unique carb that functions more like a fiber. It can support digestive health, gut bacteria and other aspects of health while allowing ketosis.

What is Resistant Starch?

Starch is a type of carbohydrate found in foods like grains, beans, potatoes and some fruits. It is comprised of many glucose units joined together in long chains.

Most starch is easily broken down by digestive enzymes into glucose. But resistant starch is not digested in the small intestine and passes intact into the large intestine.

There are several different types of resistant starch:

• RS1 - Physically inaccessible starches, like those found in seeds or legumes.
• RS2 - Starch granules that resist digestion, like those in raw potatoes or green bananas.
• RS3 - Retrograded starches form after cooking then cooling starchy foods like pasta or rice.
• RS4 - Chemically modified starches used in fiber supplements.

Resistant Starch Benefits

Because resistant starch functions like soluble fiber, it offers many potential health benefits:

• Weight loss - Promotes feelings of fullness and reduces calorie absorption.
• Blood sugar control - Slows digestion leading to a more gradual insulin response.
• Heart health - Lowers LDL cholesterol and blood pressure.
• Gut health - Feeds beneficial bacteria in the intestines.
• Regularity - Adds bulk and improves stool consistency.
• Cancer prevention - Supports a healthy intestinal environment.

Resistant starch may also improve sleep, moods, insulin sensitivity and reduce inflammation in the body.

Resistant Starch on Keto

The ketogenic diet restricts carbs to 20-50 grams per day to induce ketosis. Initially, resistant starch was thought to disrupt this metabolic state.

However, research now shows that up to 30 grams of resistant starch per day from whole food sources will not interfere with ketosis in most people.

Because it functions more like a fiber than a digestible carb, resistant starch offers several key benefits on a keto diet:

• Prebiotic - Feeds healthy gut bacteria which can become impaired on very low carb diets.
• Fiber source - Provides between 1.5-2.5 grams of fiber per tablespoon of resistant starch.
• Digestive health - Promotes regularity and healthy stool consistency.
• Satiety - Contributes to feelings of fullness and appetite control.

For these reasons, resistant starch can be a healthy addition to a well-formulated ketogenic diet.

Incorporating Resistant Starch Foods on Keto

There are two main ways to add resistant starch to a ketogenic diet - through real foods or resistant starch supplements.

Whole Food Sources of Resistant Starch

Several keto-friendly foods contain resistant starch in its naturally occurring form:

• Raw oats - Contain RS1 that resists digestion.
• Raw potatoes - Rich in resistant starch but must be limited on keto.
• Unripe bananas - RS2 in green or slightly ripe bananas.
• Plantains - Higher in RS when underripe.
• Legumes - Limit portions due to higher carb content.
• Seeds - Contain RS1 from their starch.
• Cooked & cooled rice/pasta - Some RS3 resistant starch forms in these.

Nuts, though low carb, do not contain significant amounts of resistant starch.

When using real food sources, be mindful of net carbs. Weigh the benefits of resistant starch versus potential to disrupt ketosis if over-consumed.

Resistant Starch Supplements

Another option is to take a resistant starch supplement made from a fiber-like cornstarch. Benefits include:

• Easy dosing - 2-4 tablespoons provide around 15-30 grams of resistant starch.
• Adds fewer digestible carbs than real foods.
• Unflavored powder easily added to foods or beverages.
• May be more tolerated than other fibers for some people.

When choosing a supplement, look for: - Products listing resistant starch as the main or only ingredient. - Minimal additives, flavors or sweeteners. - Organic and non-GMO varieties when possible.

How to Use Resistant Starch

Resistant starch powders can be:

• Sprinkled into smoothies, protein shakes or milk.
• Stirred into nut milk yogurt, oatmeal or chia pudding.
• Whisked into sauces, dips or dressings.
• Blended into low carb baked goods.

Start with 1-2 tablespoons daily and gradually increase to assess tolerance. Too much too soon may cause excessive gas, bloating or diarrhea.

Is Resistant Starch Right for You?

Before adding resistant starch, consider whether it aligns with your individual carb tolerance and health goals on keto.

Benefits

Resistant starch may be advantageous for those who:

• Struggle with constipation or irregularity on keto.
• Experience symptoms of impaired gut health like bloating.
• Engage in high intensity training and need more prebiotics.
• Have high LDL cholesterol or blood pressure.
• Want the fiber or satiety benefits.

Drawbacks

However, resistant starch foods or supplements may not be appropriate for those who:

• Are pursuing therapeutic keto for conditions like epilepsy.
• Have intestinal disorders exacerbated by insoluble fiber.
• Experience significant digestive issues from resistant starches.
• Prefer to consume 20 net carbs or less per day.

As with any change, monitor how your body responds. Targeted resistant starch intake can optimize the gut-health benefits of keto for many people.

Tips for Incorporating Resistant Starch

To incorporate resistant starch into your ketogenic diet:

• Gradually increase intake to improve tolerance.
• Limit portions of high-carb whole food sources.
• Time intake before workouts for added energy.
• Stay well hydrated and spread intake throughout the day.
• Consider supplements if whole foods are not tolerated.

Resistant starch, alongside healthy fats, proteins and green veggies, can help optimize the gut and health benefits of a well-formulated ketogenic diet for many individuals.

The Bottom Line

Resistant starch functions more like an indigestible fiber than a digestible carbohydrate. Though research continues, it shows promise for improving digestive health, supporting beneficial bacteria, aiding weight management and reducing disease risk.

Up to 30 grams per day from foods like underripe bananas, oats, rice or potatoes can typically be incorporated into a healthy ketogenic diet. Supplements provide another option without excess carbs.

Focus on finding the optimal intake and sources of resistant starch that makes you feel your best on keto based on your health status, goals and carb tolerance.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.