Carb Science: Good Starch vs. Bad Starch- Thomas DeLauer
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Carb Science: Good Starch vs. Bad Starch- Thomas DeLauer… So you know that not all carbs are created equal, right? We always talk about that. But did you know that not all starches are created equal too? So in this video, I want to break down how different starches from different carbohydrate sources respond inside your body and may cause these additional casualties that you didn't quite know about before. If you haven't already, make sure you hit the subscribe button so that you can see all the three to five videos that I'm posting per week ranging from the topics of fasting, ketosis, general health, and just about everything under the sun relating to wellness. Also, make sure you turn on those notifications. So let's start digging into the science right now. So, when we're looking at starches, we really have to look at just two things. There's really only two major components that we have to focus on and they're two different polysaccharides. One is known as amylose and one is known as amylopectin. Now obviously there are different polysaccharides but these are the two that we want to focus on because they're the main culprits when it comes down to whether a starch is good or whether a starch is bad. So let's go ahead and let's focus on amylose first.
You see, amylose is what is known as a straight chain polysaccharide. What does that mean? It means that the glucose molecules, the actual carb molecules are in a simple, straight chain. What does this mean? It means that there's not a whole lot of surface area to be able to digest. So believe it or not, this kind of starch takes a longer time to break down because it has less surface area. So what ends up happening is it sits in the small intestine for a little bit, it gets broken down into slightly smaller chunks, and then eventually broken down into short chain fatty acids. I know, you heard me right. Literally a carbohydrate, a starch, goes into the gut and actually gets converted into a very fast-absorbing fat. I know, it's kind of crazy and it sounds bad but if you hear me out throughout the entire video, I will make sure that you understand that it's actually a good thing.
So what this means is it's actually a resistant starch. A resistant starch is what we want, even though it sounds bad again. Resistant kinda sounds bad, but it means that it resists the urge to crazily spike our blood sugar. It resists the urge to spike our insulin. This resistance in this context is actually a good thing.
So now let's talk about the other side of the coin. We're talking about amylopectin. Amylopectin in contrast to amylose is a highly branched molecule. What does that mean? Well remember how I said that the amylose has a long simple chain, just a straight chain that has very little surface area? Well, amylopectin has a lot of little branches, meaning it has a lot of surface area. I want you to visualize this for a second. You have just a simple straight tree branch. Think about the surface area that is on one single line. Now think about the surface area that is on something that has tons and tons of little branches and twigs. You got multiple branches upon branches. Think of the surface area that you have to travel. That means that you have a lot more absorbency, and again, first thought, this sounds good. We want to absorb our carbs, but the thing is, we don't want to absorb our carbs this fast unless mind you you know exactly what you're doing or you're trying to break a fast and strategically do something. We don't want to be constantly spiking our blood sugar or spiking our insulin. So these highly branched molecules end up having a very high molecular weight, which means that it has a higher impact on our bodies.
Now the interesting thing, we don't have just carbs that have just amylose or just amylopectin. All starches have both. It's just a ratio of the two that we have to focus on. Sometimes, starches have more amylopectin than they do amylose, and sometimes, starches have more amylose than they do amylopectin. It’s this ratio that ultimately determines the glycemic index and how we actually respond to a given carbohydrate.
So, by now you've probably realized that the amylopectin isn't necessarily a good thing and there's some research to back that up. There was a study that was published in the Journal of Nutrition that was quite basic. They took test subjects and for 16 weeks they had them eat a high amylopectin diet. They had them eat starches that were very high in amylopectin, and what they measured after 16 weeks were a couple of things, but mainly, they looked at their insulin levels. Well, test subjects ended up having a 50% increase in insulin, but guess what? It doesn't stop there. They ended up having a 50% increase in insulin resistance too. Do you know what insulin resistance is? That's diabetes.
My triglycerides were so high I was a walking stroke risk according to my doctor. My blood work was horrible. They actually came outside and stoped my wife and I before we left to tell me a second time how much of a risk I was. I stopped and purchased a nutribullet and had a plant and fruit based diet for 30 days straight. No drinking and because of my job and my driving each day I was basically fasting between my blended drinks. I lost 17lbs and all of my blood work went back to normal at the 30 day mark. The doctor asked me to come back in for more tests. I did that including more blood work. He had me come in a third time and he asked “So tell me, again, exactly what you did to turn this around.” I said I had switched to a fruit and plant based micronutrient diet. He looked like a deer in an oncoming cars headlights. When he came back into the room after leaving he said “I’m still not sure what you did but keep doing it. He had never seen someone turn around and correct such an abysmal situation like mine in such a short time. Whole Foods, lots of colors and add just enough fruit to make the drinks drinkable. Believe it or not I got to where I needed very little fruit in my last week. We’re still blending away. Good health all!
What a great testimonial. I'm so happy for you.
Just wondering were you just eating plants and veggies or did you incorporate meat and dairy too?
As others have pointed out, it depends on many other factors as to how much of the carb is resistant after cooking. The process is called retrogradation. If you simply cook pasta, rice, noodles, bread, potato etc and immediately eat it, it has very high GI and low resistant starch. But, if you cool the food down the structure changes. The rate of the structure change increases the lower the temperature. If you then re-heat it, more of the starch is turned into resistant starch. However, the smaller the particle size, the lower the result. The best way to achieve this is to freeze it after the first time you cook it, defrost it and cook it again. We already do this sometimes, but without the freezing in between. Double cooked fries is a good example, if you were to freeze these after the first cook, then the second cook would turn more of the starch resistant.
Eat cold rice , make in night add yogurt let sit overnight for fermented resistance starch rice
Want to hear more from you. THANKS!
Very good points. Chris Kresser has said this as well. I am not sure he really how this works. It has also been said that we need to be aware of the bacterial count in rice if we let it set too long to cool off. I am Greek and we made phenomenal Greek pudding in our restaurant. It was thick and very satisfying. I ate it from 11 to 15 yrs of age and many times after. Very cold potato salad is safer as well. But meat rarely presents most with any issues unless the animal was heavily corn or grain fed. This is a living maze we are walking through. I am almost 68 and my food allergies have caused too many issues. Stay healthy folks!
I wrote a comment and realised you had already answered it haha
Thank u for the great explanation
Give us a list of carbs for each please?
I thought you were going on list all of the good and bad carbs
I like how you kept your refering back to what you previously said, this definitely helps the memory. It's usually hard to absorb all the information you give, but that helps a lot!
do a full day of eating please!
40k calorie challenge?
He probably eats only one meal a day...
Man Thank you, for simplifying, for teaching, for caring, thank you in general. You're a king in my world
Thanks for spreading the message. Hoping I can get my brother to follow you and get his health back.
I'm new to your channel (and new to being kind to my body health!!) Love this information here and your videos. Appreciate it.
thanks Thomas.... whoa .... I can't believe the resistant starches break down to fatty acids!!! Seriously? that's rather amazing.
I agree with Dreolin..while interesting I wish it had a list of foods w/ each type of starch
I was left not knowing which goods might be better or worse... outside of ones I already try to avoid like breads and such.
Just think if it has a high GI it's going to contain mostly amalasepeptine (Bad carbs) -
As a general rule of thumb avoid discretionary foods and carbs after they have been cooked, due to the increased surface area of glucose they have a higher GI. Unless of course, you are intentionally wanting to consume high GI foods e.g. prior to a sporting event.
Good way to break down the science of it all! Your videos are empowering! Thank you for all you do in the name of health! Happy Easter! 🐰
Cooking does adjust the nature of the starches, but so does cooling. Cooked and then cooled white potatoes and rice have more resistant starches. Also brown rice has around 80 times more arsenic than white.
Can you make a whole video of what you eat during the day and your workout routine. Can you also tell us more about how you lost your weight and how long it took.
It's nice to hear someone be honest and say that he has a cold and it sucks instead of brushing it off and saying that it's just a cold. I do understand that it is not as bad as say, pneumonia, the flu, or lots of other things that happen, but it does still make you feel miserable.
Fantastic video! Thomas you're like a physiology teacher, this is great, better than what I learned in college
Really great video, I love the break down of different types of starches, super helpful.
I saw you did a video for six pack abs that talked about not fasting everyday, and it made me wonder what your thoughts were on Cole from Snake Diet’s approach of extended full fasts multiple times a month?
❤️❤️Thomas DeLauer❤️❤️
Hi Thomas, good information though as it's not on food packaging, would be useful if you had a reference table included to show which other foods are high/low amylose /amylopectin
Great video Thomas thank you for this explanation
FitAngie thanks for always watching!
Howdy, Thomas. These videos have been extremely informative, thanks! Do you have any information about high-density carbohydrates? Trying to get both sides of the for and anti sweet potatoes camps. Thanks!
Pretty straight forward. Glycemic index is what I look at to avoid foods.
Thank you for this info, I understand it better now. 👍👍👍
Your thoughts on the research of eating cooled vs warm rice and resistant starch?
please give us a list of the amylose high carbs :) thank you for sharing your knowledge!
Could u give a simple list of whats what?
I love it when you talk about carbohydrates too.
THOMAS..Off topic but for future Topic....NO GALLBLADDER....anything I need to do different ...I have NO ISSUES eating fatty foods...didnt even change my eating after its Removal...thanks man....you ROCK
I love your videos because you explain in physiology terms to better explain things. Where do you get all this knowledge from? Very smart and intelligent!
Wow I learned & understood more about chemistry in this video than in high school 🙈
You are awesome, best nutrition source on youtube. would be interesting to see some fitness vids though
Hey, new to your page but love your content. When it comes to fasting, I'm a first responder and do night shifts; how would you recommend fasting while doing a night shift? I'll finish work at 4 or 6 am then sleep till 11am, gym (fasted) and nap in the afternoon before going into work. Thx
I would like to see a video about glycemic load vs. glycemic index. Many foods high in GI are low in GD and vice versa. Interesting to know what about that?
Wait. Would spiking you GI before exercise with some kinds of crabs help you perform at a higher level by having a higher blood sugar level?
carb loading...
I would like to see a video with you in it. Dam, your hot girl.
Starch is pure glucose and every cell can use it specially it is helpful to perform better in exercise good energy food
Thanks for all the great videos!
Vaishravana Black thank you for watching!
Thank you for making very informative and honest videos ❤
Dude I'm glad I ran into ur channel .. I love ur scientific shit !!
DjBacto glad you enjoy the content! Thanks for watching!!
It would be interesting to hear your take on short branched fatty acids in relation to prebiotics.
A clear well explained video, thanks
Great explanation!! Thanks
Awesome as always. Very helpful video.
Matías Abdulajad glad you enjoyed the video! Thank you for watching!!
I’m supposed to be studying for bio but love watching your videos so Because it helps me make better food choices but the things I’m supposed to study like amylose and amylopectin are in this video!how ironic can u be my new bio prof. I learn more from you than my actual teacher
What occurs when corn starch is microwaved? And is it ok on Keto? 1/2 tsp
Hi Thomas,
I have a question that is probably way outside the scope of your channel and videos... But I figured I would ask anyway... Do you know how a keto diet and intermittent fasting effect a person with MS? I would think that a Keto diet would have a better effect on the CNS and the brain. I am hoping that you might have looked into this or seen it reflected in your research.
I am starting to research this on my own, but I am just getting started and have A LOT to learn before I truly understand it enough. My wife is just found out that she has some form of an autoimmune issue. We are still trying to figure out exactly what she has going on, but the symptoms point more to MS than anything else. So I am starting to learn about it a head for her.
Thanks,
Rob
This was extremely helpful for my nutrition exam I have tmw
An informative and helpful video, simply explained, thank you!
Here´s a question:
You mentioned how heating process and puffing process can change the structure of the starch molecules. How about the boiling process, when you add water or milk into the starch foods, does it also change the structure of the starch molecules and how i.e., like boiled potatoes, boiled rice, etc.; or it doesn´t?
Thomas, Would you pls do a vid on Keto and Resistant Starches? I saw your one on RS but it wasn't what I'm hoping to understand about the two things combined. Thank you.
Hey Thomas, not sure if you have done a video on ZMA benefits and the best time to take it etc. Cheers mate, awesome vids.
Feel better thanks for the content
Great Video Thomas Very Informative!
RageAgainstTheMachine RageAgainstTheMachine thanks for watching!
Thomas DeLauer Your Very Very Welcome! 😃 I Can't Understand How Some People Gave Your Video A Thumbs Down? These People Are Just Hater's And Evil!
That's why mung beans very high starch but very low glycemic index
I'm too stupid to understand videos like this. A simple list of eat this not that would have been helpful.
are you too stupid to do a minimal search at least ? is it really THAT hard?
louis borselio i’m on your side too haha
@@alexandrumacedon291 Lmao chill out. All he wanted to know was a simple list of "this is good, this isnt". Not everyones as smart or as fit as you, Mr. Abs im assuming by your "intelligence".
Push boundaries! train your brain :)
Alexandru Macedon We are not in college here. Information about high and low carb veggies would be enough. Who really cares about deep science of carbs ? Wasted my time here.
freaking amazing video!! thank you...
oliver schubert glad you enjoyed the video! Thanks for watching!!
Can you rate different types of starch / flour alternatives based on this principal for Keto please? Tapioca, Almond, Coconut, etc...
What you're failing to include is once white potatoes and white rice have cooled down, they become a resistant starch again.
Its actually one of the reasons that the infamous "potato- diet" works so well, because you have to let them cool off before eating them. Its also the reason why potato salad isnt as bad as people think it is. I think the effect is also cumulative , and the amount of amylose increases per cooling cycle.
great point
Great info just need some more examples of good carbs to eat on low carb diet for someone wanting to build more muscle and minimize fat gain.
That's great to know about the asperagus. Will a high grade grapefruit essential oil do that same as grapefruit? I drank it in my water my first week and a half of Keto and didn't get the keto 'flu' people talk about. Wondering if this was helpful.
Thankyou for breaking this down
missbonnie11able thank you for watching!
I am from Honduras and we eat much variaty of foods,
Black beans, yuka, plantain (fried),
Cabage, culantro, cilantro, cumin and tortilla. If you have a chance to explain which of these foods are good or bad, because these foods i eat in different ways instead of eating fast foods.
Thank you, my name is Horus.
Gud info Thomas....bless u...
Thomas the science guy. Learning a lot. thanks
Love the science!!
Hi Thomas great video, I have been intermittent fasting for 4 months now and I’ve lost 20+kilos and regularly fast for 48hours and would like to ask you a couple questions but first have quick suggestion relating to the examples you used in this video eg; puffing rice I’m confused but wouldn’t puffing the rice help the molecule become i large surface area instead of many branches ? Also when is the right time to eat high glycemic carbs/foods?As I only eat one meal a day and it’s usually after 20+hours daily 5 days a week , question when would be the right time to eat high glycemic foods before high intensity training or after?
I wanted u to know I read ur comment and it’s well explained. I hope ur still continuing on ur journey.
If you use potato starch or banana start powder in a recipe and deep frying is part of the cooking process, but you eat the food once it has cooled down, will it still be a "resistant starch" for keto purposes? ie. will the potato starch/banana starch powder still be resistant to spiking insulin?
Also can this be counted separately to the 30-50g daily carb limit for keto?
Watched the video twice so that I don't miss even a very minor detail. The Nutrition Label on any product doesn't show the percentage of Amylose or Amylopectin in Starch portion of the Carbohydrate. How do I find this information? Please advise.
Could ya do a vid on resistant starch, I’m not on keto or low carb but I do like ur content.
A list please! Thank you
So, how does the heat affect proteins with meat?
Is it better to eat rare/medium/fully cooked meat for better protein?
Also how does that affect fats with proteins?
Good video, but isn't the conversion of the starch types a two way street? I heard you can turn starches into different types of resistant starches again by cooling it.
p.s I've been hearing lots lately about low carb vs. slow carb and the benefits of both. i figure steel cut irish oats are a good slow carb and must have lots of the good amylose starch.
So are raw potatoes better than baked potatoes? Just got a bag of organic russet potatoes (for potassium) am curious about the best way to prepare them.
Like the new kitchen I need this information carbs helps me poop wen constipated just do knw which one to eat
I love this guy
Hi Sir
Is arrowroot starch keto friendly?
Big fan of yours.
I am doing a low carb diet/keto. I have Ankylosing Spondylitis. I read that low carb and low starch are different. How do I know which is which? I am kind of lost. I wanted to start doing the London AS diet. Any advice?
What are your thoughts on Bob redmills Potato Starch? I'm hearing conflicting information.
My understanding was that if a potato was cooked then cooled this reversed some of the damaging effects of heating it and its properties as a carbohydrate. Did I get that correct?
We love science! never dumb it down :)
Brother Thomas . So can one eat amilose starch on keto since it turns into fatty acid as a end result? Thanks .
Does anyone know why cooking & cooling increases the amount of resistant starch? Is this true for most foods containing resistant starch? Does cooking and cooling increase resistant starch and decrease "bad" starch?
Bear love Thomas delauer ♥️
Amazing!
Fasting Vegan thanks for tuning in!
Reheating pasta and rice after it’s cooled makes the starch more resistant as opposed eating straight after it’s been boiled
I'm confused about modified wheat starch. The aroweat tortilla shells that have modified wheat starch a d say that the fibers are super high. Is this true? I tested my ketones and they seemed to drop me out of ketosis.
Can you discuss the potato duet and it’s benefits
Thanks so much 😊
Just think if it has a high GI it's going to contain mostly amalasepeptine (Bad carbs) -
As a general rule of thumb avoid discretionary foods and carbs after they have been cooked, due to the increased surface area of glucose they have a higher GI. Unless of course, you are intentionally wanting to consume high GI foods e.g. prior to a sporting event.
Moderation in everything. Bad carb avoid sugar , soda, juice other than that moderation
Hey Thomas quick question will lime and water break a fast thanks
This is the scientific explanation of high vs low glycemic. Too much high is bad for everyone.
Boiled potatoes - if You let them sit and cool down will change profile to resistant starch.
So this is why you recommend rice cakes with your protein intake post-workout, yes? Because they are high glycemic due to the addition of air?
Can you site the studies you mention so that I or any other person can read them
Hi
I been doing keto and omad 5months..lost 18kg...but weight has platued. So i have started to do 48 to 72hr fasts and then on refeed i had spegetti pasta pizza chicken rice lil mini cakes..and weight dropped by 2kg..can u tell me what happened there?
There's Levels to this
Word.
Volkan is not on my level
Is brown rice high in lectins? Can you refrigerate a cooked potato for 24 hours thereby making it a resistance starch?
Great video
crate718 glad you enjoyed it! Thanks for tuning in!!
im still confused. Thought you were going to make it more relatable in everyday foods
Are we ok to use corn starch as a sub for flour? CONFUSED about this one
how can i avoid Glucose? I can't live on raw food and greens and I believe that if we need to eat rice for example there is a way to stop the starch turns into glucose in the blood....
i have breast cancer since 2011 which is "thanks God" not aggressive. i refuse the protocol recovery and want to reverse the tumor so I became almost a vegan person and I avoid white sugar but sometimes I want to eat potato.. rice.. rice... spaghetti ...and the info in the internet are really confusing,, plz advice
"obviously there are many different polysackorides, but these are the two we wanna focus on"....yeah obv
It's not about the surface area but the type of enzyme needed
What if you cooked the rice to a gelatinous state and steamed it to make it dryer? What effect would it have on insulin levels compared to normally cooked rice. Their is food science behind this.
is it okay to take oats flour with whey protein isolate after workout ? do oats decrease testosterone and are there any negative consequences for eating air popped popcorn?
It would be really nice if you use more simple terms and show examples. Which stars are good and bad?
erick2k21
He did make is simple..
Bad starches are white rice and white bread because they spike insulin the highest due to the speed your body absorbs them. Best to avoid.
Grant Sparks it was simple for u, great
kei kei thanks so much
John Galt good for you. I still get to make my recommendation, without having anybody suggest I look elsewhere. I follow and watch this Handel as well, I’ve watched many of his videos. Thanks for your recommendation.