Resistent stärkelse

[fetsmart]

Tack för inspel!
Angående surkål läser jag på wikipedia: "Surkål, oliver, peperoni och pickles är några exempel på produkter där L. plantarum varit och är verksam[9]. Detta under förutsättning att inläggningen inte är gjord med ättika utan verkligen är syrad på naturlig väg." Detta får man kanske se upp med som surkåls-rookie?... Rekommenderade sorter/fabrikat?

[hemul]

TMI! 

[ursprungsliv]

Tistelvinds är inte pastöriserad, så bakterierna finns kvar. Annars om surkålen inte står i kyl så är den pastöriserad.

Fast ibland undrar jag om inte det är själva syran som gör nytta, och att bakterierna i den inte är så viktiga. Syrliga tillbehör ska ju minska GI, och hjälper kanske magsyran så man tar upp proteinet och mineraler bättre. Så himla lite man verkligen vet... 

Jag har tagit saccaromyces boulardii ibland när jag ätit antibiotika. Minskar risken att får chlostridium difficile i alla fall.

[hemul]

Jag gör egen! Den är INTE pastöriserad! 

[ursprungsliv]

jag med, men fetsmart efterfrågade ju...

[hemul]

Asså! Jag trodde du dissade min surkål.  

Om du vet att du gillar smaken och kommer att fortsätta äta det skulle jag rekommendera att du också gör egen. Tistelvinds är skitdyr och svår att få tag på. Idalinda hade nåt pris förut, har för mig att det blev ett par hundra kilot. Det är buslätt och man kan köpa ett lagom stort jäskärl för 3-400 spänn. Man slipper lukten helt då.  Enda problemet är att det tar en jäkla plats i kylen. Det blir nämligen mycket godare på färsk, späd kål än på vinterkål som är hård och träig, så jag har börjat köra upp ett årsförråd på sensommarn.

Sen kan man blanda i roliga prylar också. Röd paprika och chili blir t.ex. både gott och färggrannt.

[ursprungsliv]

Apropå diskussionen tidigare om andel stärkelse/ resistent stärkelse/ kalorier etc, grävde jag fram detta mha studien jag länkade tidigare:

I denna studie har man använt 17 g rått potatismjöl och det gav närmare 10 g resistent stärkelse. Det skulle innebära 59 g resistent stärkelse på 100 g. På mitt paket står det att 100 g innehåller 82 g kolhydrater, så det skulle betyda att ca 23 g är någon annan sorts kolhydrat - antagligen stärkelse som lättare tas upp av kroppen.

http://ajcn.nutrition.org/content/69/4/647.full.pdf

Den resistenta stärkelsen omvandlas ju av bakterier till kortkejiga fettsyror som tas upp i tarmen. Brukar man räkna 4 kcal per gram kolhydrat och 2 kcal per gram fiber? Skulle ge 92 + 118 = 210 kcal för 100 g rått potatismjöl?

[Subcalva]

Jag fick tips om en länk till en kille som testat sin tarmflora ett par gånger när han ändrat sin kost rejält.

I experienced this past summer how dramatically you can shift your gut bugs with diet when I traveled from New Orleans to West Texas where I was held up for a few months trying to finish a book (BLOOM will be out this year!). As I drove out of New Orleans, I left behind a diet heavy on meat, but with a quantity and diversity of dietary fiber that would make Michelle Obama smile. But once I landed in the parched landscape of West Texas near Big Bend National Park, the little writers shack I rented lacked some modern niceties – like a kitchen. So I ate most of my meals at the local watering hole(s). Below is a graph of what happened to my gut microbes.

As the pie charts below reveal, I look like an entirely different person – microbially-speaking. On the left my New Orleans microbiome were dominated by the phyla Firmicutes (74.80%). But after only 2-3 weeks of greatly reduced consumption of dietary fiber – remember, I still ate lots of meat – my Firmicutes dropped to 28.63%, while my Bacteroidetes shot up. In other words, my Firmicutes and Bacteroidetes traded places in my new desert belly.

http://humanfoodproject.com/going-feral-one-year-journey-acquire-healthiest-gut-microbiome-world-heard/

[Subcalva]

So, low carb equals a less acidic colonic environment due to the drop in fermentation (and I presume harder, and less frequent stools as a function of reduced biomass from bacteria – or maybe not). As pH shifts, prospects for opportunistic pathogens increase, as does opportunities for gram-negative bacteria like Bacteroides and Enterobacter. When you add this up – and a lot of more shifts in the microbial ecology of the low carb gut – you most certainly have a classic case of microbial dysbiosis – as the name implies, an imbalance. This dysbiosis can lead to issues associated with IBD, autoimmune disease, metabolic disorders and so on. But again, a large cohort of low, low carb dieters has never been looked at using 16S rRNA methods. So the jury is still out – but will be fascinating to see.

Click on those studies that Leach references — particularly the ones about pathogens disappearing when the pH shifts from alkaline from to acidic.

Now, consider that pathogens, like Candida, become benign in acidic environments and pathogenic in alkaline environments, and you begin to see the big picture.

http://freetheanimal.com/2014/01/jeff-leach-wrote.html

[Subcalva]

Why do you think antibody-positive hypothyroidism is rampant in those who VLC? I used to think these people were hypothyroid to begin with but began VLCing to relieve their symptoms. The opposite is happening: healthy people are developing hypothyroidism (either euthyroid or later Hashimoto’s) upon going on ketosis or undertaking autoimmune protocols. Why? That’s because antithyroid antibodies like TG and TPO are markers for abnormal T-lymphocyte function. T-lymphocyte dysfunction, as I’ve mentioned elsewhere, can be induced in long-term VLCing through either thymus atrophy or starvation-like immunodeficiency. There is a correlation of something like 70% between thyroid antibodies and rheumatic autoimmunity; that’s why most people develop RA or other diseases after contracting Hashimoto’s or vice versa.

We keep triangulating this thing: long-term ketosis and VLCing => glucose deficiency symptoms like dry eyes, constipation, anemia symptoms, PIR + immunodeficient symptoms like unexplained food allergies, allergic rhinitis, sinusitis, respiratory infections, runny nose ==> disease state for T lymphocyte dysfunction and low immunoglobulins ==> pathogenesis of immunodeficiency + autoimmunity ==> then, and this is the reason why it’s hard to connect the dots, years down the road, clinical immunodeficiency and autoimmunity. Some people never get diagnosed because these are crypto disease states that are normally referred to specialists only when symptoms become severe. You’ll never suspect you have selectively immunodeficiency; your only symptom might be a mildly runny nose, especially if you supplement with Vit D.

~~~

Hopefully the notion that maintaining very low levels of carbohydrate and persisting in a state of ketosis long term will soon be a thing of the past.

http://freetheanimal.com/2014/02/ketogenic-diets-news.html

[Subcalva]

Ytterligare en diabetiker T2 som börjat få sämre värden igen på lowcarb och som nu får bättre värden genom att tillföra stärkelse.

I have what might seem a silly question. Is a (non insulin or diabetes drug-using) person still technically a T2 diabetic if they eat a few of tbs of potato starch a day, prepare their starches to maximize RS, along side eating mostly Perfect Health Diet-style (plus beans and occasionally bread) for a few months and their blood glucose reading goes from difficult to keep under 200 to under 100 almost all the time? That’s me.

I was following VLC for a few months after being diagnosed this last summer as a T2 with great results at first, diminishing with each subsequent month. I had no signs of diabetes blood-work wise in previous years. I got sick and keeled over from diabetic ketoacidosis, in August. My BG was 680 at the time.

This last fall, all I had to do is look at carbs for BG to spike. Even with VLC, I was having more and more trouble with the dawn phenomenon, waking up with BG of 180+ every day. It got to where I was only able to eat a few fat bombs a day to keep my BG under 140, and I started looking for answers. Found FTA in November and ran with the starch. Huzzah for the starch!

I started upping my carbs two months into my personal n=1 PS experiment that started in November and now eat between 100-200 grams of carbs (tho I’ve had days where I ate up to 600) and my blood glucose per my meter is great. I ate a mound of Richard’s garlic fried rice with a steak and green beans tonight, and my BG before: 95, to one hour after: 110. Two hours, down to 90. It seems like the more carbs I eat the lower my reading goes.

I am very gratified, and wonder: am I really still diabetic? I imagine “yes” if I go back to SAD. I just don’t know.

http://freetheanimal.com/2014/02/remarkable-starches-resistant.html

[Subcalva]

Mer info i en kommentar:

I got to where I could hardly eat protein on VLC without BG spiking. I tried to stick to 3 oz of any kind of meat at any meal, and ate cheese/dairy. Like i said in my comments, I ended up eating 3 or 4 fat bombs a day and nothing else in a desperate attempt to control BG, so near the beginning of the N=1 experiment I was eating very little.
I take 4 -6 tbs starch a day over the average. I don’t take the same amount each time, I vary it like Richard suggested. I’ll take 2 tbs with milk, water or kefir and slug it down, or mix a couple of tbs in yogurt and eat it for a treat. I take the second two, or whatever amount, in the evening in a bit of water before bed. Got rid of horrific heart burn doing that. My husband and adult daughter are on the starch now as well. Too soon to say anything about results but they don’t have the health challenges I’ve had.

I worked my way up to the larger amount of PS over the first month and was seeing small changes in my BG but not enough to really say it was working well. When I read in multiple comments that there’s hardly any response when in ketosis, I decided it was time to start adding carbs. I started with beans, as I discovered quickly potatoes and rice would send BG spiking up. Once I adjusted to eating *properly prepared for RS* beans, I started adding in rice *UB parboiled, prepared for RS*. It took a couple of weeks to adjust. After I stopped spiking over rice, I added potatoes. I figure out what I am going to eat for the whole day, then break up my percentages of protein, carb and fat per PHD amounts, then eat that in two or three meals. I seem to have gravitated towards an 18/6 eating pattern without consciously attempting it. I don’t start getting hungry until 10 or after, so eat my first meal when I get hungry, usually close to noon. I don’t eat after 6 pm as I am not anxious to tempt the heartburn into coming back.

I am still not touching fruit or sugar. I plan on trying strawberries and in-season fruit this spring, seeing if I can readapt to them the same way I have with starches. I don’t know if it will work but I am willing to try.

It is not a perfect curve; I still get the odd spike, especially in the morning. But overall, my BG is remaining in “normal” range 95% of the time. I am warm, I am starting to get some lovely fuzz on my forehead where the hair is starting to grow again, I am sleeping all night for the first time in my adult life and I feel REALLY good, physically and mentally. The starch calm high is amazing.

For those curious, I am female, turned 47 in January. I am tall and fat as a house and starting to move from sedentary to ambulatory now that I feel human again. No regular exercise pattern other than keeping an eye toward MovNat type jumping around and walking the dogs. I have abused my body with the worst kind of yoyo dieting since I was age 6, including a failed 4 year experiment with a lap band that almost killed me by cutting my stomach open. Thank goodness it’s gone. I am amazed I am still alive with all the foolishness I have committed.

Sorry I am blah blahing about myself so much but I am trying to add any datapoints that are useful in pinning down why this is working.
Oh yeah, the cons:

At times, the fartage is unreal. for me it seems to be linked with how much carbs I have consumed. The higher the carbs, the greater the fartage. Dark beer is the WORST for fartage. I love the stuff but I can clear a house with the gas afterward. At some point I am going to have to do something to make adjustments.

PS is a hunger crusher. I find I am bored with food in a way I’ve never been, even on VLC. I mean BORED.

Also, other dietary additions that started in January: daily dosing with Vit D drops, weekly dosing of Vit B complex drops, one K2 capsule a day, and Vit E when I can remember it.

[hemul]

Sisson rättar in sig i ledet.

The Definitive Guide to Resistant Starch

[Subcalva]

Sisson rättar in sig i ledet.

The Definitive Guide to Resistant Starch

Bra tips!

[Subcalva]

Per Wikholm har nu skrivit ett mycket utförligt inlägg på svenska som är en riktigt bra sammanfattning.

http://www.lchf.se/Bloggar/Blogg/tabid/83/EntryId/10468/LCHF-guiden-till-resistent-starkelse.aspx