Westside PUFAs
Member
- Joined
- Feb 4, 2015
- Messages
- 1,972
The Potato Hack: Weight Loss Simplified
I do agree that the butyrate from RS is beneficial but they ignore all of the non-resistant starch that comes along with the RS. A baked potato has about 1 gram of RS per 100 grams. Increase that by 10% and you have 1.1. Rice has 1.7 per 100 grams. Increase that by 10% and you have 1.87. The impact of this 10% would be minuscule and not relevant. RS is still absorbed and yields calories but instead of the it yielding 4 cal/gram, it yields about 2 cal/gram. Even if you consumed nothing but hot potatoes, 2000 grams would be 1860 calories. The 2000 grams would yield 20 grams of resistant starch. If you cooled the potatoes and increased the yield of RS 10%, you now have 22 grams of RS, not 20. You have 2 more grams. And those 2 grams would now yield 2 calories each and not 4. So, 2 grams x 2 calories each is 4 calories, so you would have reduced the total caloric load of the diet by 4 calories. If you run the numbers on a 2200 calorie diet consuming nothing but rice, the difference will be 3.4 grams of resistant starch, and the calories saved would be 6.8. The reduction in total calories of the food is minuscule, even if you ate nothing but potatoes or rice.
“The Potato Hack has revived the forgotten knowledge that a few days of potato-only meals might just be the ticket to resetting a sticky metabolism, losing weight, and restoring a healthy gut biome. Tim’s research over the past couple years about resistant starch took the internet by storm. What was once an esoteric term, “resistant starch” is now a household word, and Paleo dieters are forever changed. Though I’m one of those genetically “gifted” people mentioned in the book whose biology is not compatible with potatoes, if you eat potatoes with impunity, the Potato Hack could be a great way to shake up a diet that has stalled, or just to push your limits the way only a true biohacker could appreciate. The Potato Hack breaks all the molds, just like Bulletproof Coffee!” — Dave Asprey, founder of Bulletproof and author of New York Times bestseller The Bulletproof Diet.
“This book is one of the most extensive investigations on the benefits of resistant starch around. Tim covers a large body of research surrounding his novel method of resetting the body against a whole host of ailments, from chronic inflammation, insidious weight gain, and more. He lays out the painstakingly detailed science behind the magic contained in one of our most common staples, the potato, and the biological impact resistant starch can have on the body. Definitely worth the read to get the most comprehensive rundown on the topic.” — Mark Sisson, author of The Primal Blueprint and publisher of MarksDaily Apple, com
“Sometimes the simplest approach is the best one. The Potato Hack isn’t fancy, complicated, or expensive, but it’s a powerful tool for weight loss.” — Chris Kresser, Author of New York Times best seller The Paleo Cure. Creator of top-ranked natural health website Chris Kresser. com.
Some excerpts from the book:
“When counting either total calories or carbohydrate calories, resistant starch is treated a bit differently. RS is not absorbed in the small intestine, therefore providing no direct energy (calories) to fuel your body. It is, however, converted into short-chain fatty acids in the large intestine. These fatty acids are either absorbed into the bloodstream or used by cells that line the colon as energy to fuel their activities. Every 1 gram of RS is thought to provide approximately 1.5 calories (kcal) to the human body in terms of energy. Therefore, a daily intake of 40g RS would account for only 60 calories and should be counted as “fat” calories, not “carbs.”
"Throughout the history of mankind, we enjoyed resistant starch. Whether by accident, luck or design, it’s undeniable that RS is a big part of our past. After we marched out of Africa, the first areas we settled were filled with palms. Palmae is one of the oldest plant families on earth and many early societies developed entire lifestyles in synergy with the various palm species:
•Date palm (Phoenix dactylifers) – Arabs of the sub-Saharan
•Palmyra palm (Borassus flabellifer) – Inhabitants of South India
•Lontar palm (Borassus sundaicus) – Roto islanders of Indonesia
•Coconut palm (Cocos nucifera) – Indo-Pacific Islanders
•Oil palm (Elaeis quineens) – West Africans
•Sago palm (Metroxylon sagu Rottboll) – Malaysians
•Moriche palm (Mauritia flexuosa) – American Paleo-Indians
What all of these palms had in common were amazing sources of fiber, particularly resistant starch. For instance, the Sago palm was the main source of subsistence throughout southern Asia until rice was introduced in 2500 BC. The sago palm is an amazing RS factory. In the first part of its life it looks like a short, trunk-less palm tree. When it is about 10 years old, it will send up a trunk 20-30 feet tall after which it flowers and dies. The year before it flowers, the large trunk is filled with up to 2000 pounds of easily extracted starch. The starch is unique in that it was easily isolated and dried, and when cooked and cooled, retrogrades into one of the most stable RS3 sources on the planet. Products made from sago starch can be stored for exceptionally long periods and helped the seafaring Malaysians travel far and wide throughout the Malay Archipelago. To this day, 25-40,000 tons of sago products are exported annually from Malaysia to the rest of the world. One of the best sources of RS2 comes from the mountainsides of Asia. Dioscorea opposita, also known as Nagaimo, Japanese Mountain yam, Chinese yam, and Korean yam. It is often used in the Japanese noodle dish tororo udon/ soba and as a binding agent in the batter of okonomiyaki. The grated nagaimo is known as tororo (in Japanese). In tororo udon/ soba, the tororo is mixed with other ingredients that typically include tsuyu broth (dashi), wasabi, and green onions. Tororo is also eaten in China, Japan, Vietnam, Korea and the Philippines. Raw Chinese yam [Dioscorea opposita) is an excellent source of RS, as studied here:
‟We examined the effects of raw Chinese yam (Dioscorea opposita), containing resistant starch (RS), on lipid metabolism and cecal fermentation in rats. Raw yam (RY) and boiled yam (BY) contained 33.9% and 6.9% RS, respectively... These results suggest raw yam is effective as a source of RS and facilitates production of short chain fatty acid (SCFA), especially butyrate."
"The low-fat aspect of the potato diet is one of the keys to its success. This is an extreme low fat diet, not just a “lite” diet. When you start adding fats to your meals, the entire physiology of the meal changes. During the potato hack, every single drop of fat your body needs to fuel itself should come from body fat, not food. Your body needs fat, that’s why it stores it on your thighs and belly. Let’s make our body work for its fat for a change.
Summary: Try adding a bit of oil, but only to aid in cooking. If you are eating more than a small spoonful of oil daily while potato hacking, you likely will not see the results you had hoped for."
I do agree that the butyrate from RS is beneficial but they ignore all of the non-resistant starch that comes along with the RS. A baked potato has about 1 gram of RS per 100 grams. Increase that by 10% and you have 1.1. Rice has 1.7 per 100 grams. Increase that by 10% and you have 1.87. The impact of this 10% would be minuscule and not relevant. RS is still absorbed and yields calories but instead of the it yielding 4 cal/gram, it yields about 2 cal/gram. Even if you consumed nothing but hot potatoes, 2000 grams would be 1860 calories. The 2000 grams would yield 20 grams of resistant starch. If you cooled the potatoes and increased the yield of RS 10%, you now have 22 grams of RS, not 20. You have 2 more grams. And those 2 grams would now yield 2 calories each and not 4. So, 2 grams x 2 calories each is 4 calories, so you would have reduced the total caloric load of the diet by 4 calories. If you run the numbers on a 2200 calorie diet consuming nothing but rice, the difference will be 3.4 grams of resistant starch, and the calories saved would be 6.8. The reduction in total calories of the food is minuscule, even if you ate nothing but potatoes or rice.
“The Potato Hack has revived the forgotten knowledge that a few days of potato-only meals might just be the ticket to resetting a sticky metabolism, losing weight, and restoring a healthy gut biome. Tim’s research over the past couple years about resistant starch took the internet by storm. What was once an esoteric term, “resistant starch” is now a household word, and Paleo dieters are forever changed. Though I’m one of those genetically “gifted” people mentioned in the book whose biology is not compatible with potatoes, if you eat potatoes with impunity, the Potato Hack could be a great way to shake up a diet that has stalled, or just to push your limits the way only a true biohacker could appreciate. The Potato Hack breaks all the molds, just like Bulletproof Coffee!” — Dave Asprey, founder of Bulletproof and author of New York Times bestseller The Bulletproof Diet.
“This book is one of the most extensive investigations on the benefits of resistant starch around. Tim covers a large body of research surrounding his novel method of resetting the body against a whole host of ailments, from chronic inflammation, insidious weight gain, and more. He lays out the painstakingly detailed science behind the magic contained in one of our most common staples, the potato, and the biological impact resistant starch can have on the body. Definitely worth the read to get the most comprehensive rundown on the topic.” — Mark Sisson, author of The Primal Blueprint and publisher of MarksDaily Apple, com
“Sometimes the simplest approach is the best one. The Potato Hack isn’t fancy, complicated, or expensive, but it’s a powerful tool for weight loss.” — Chris Kresser, Author of New York Times best seller The Paleo Cure. Creator of top-ranked natural health website Chris Kresser. com.
Some excerpts from the book:
“When counting either total calories or carbohydrate calories, resistant starch is treated a bit differently. RS is not absorbed in the small intestine, therefore providing no direct energy (calories) to fuel your body. It is, however, converted into short-chain fatty acids in the large intestine. These fatty acids are either absorbed into the bloodstream or used by cells that line the colon as energy to fuel their activities. Every 1 gram of RS is thought to provide approximately 1.5 calories (kcal) to the human body in terms of energy. Therefore, a daily intake of 40g RS would account for only 60 calories and should be counted as “fat” calories, not “carbs.”
"Throughout the history of mankind, we enjoyed resistant starch. Whether by accident, luck or design, it’s undeniable that RS is a big part of our past. After we marched out of Africa, the first areas we settled were filled with palms. Palmae is one of the oldest plant families on earth and many early societies developed entire lifestyles in synergy with the various palm species:
•Date palm (Phoenix dactylifers) – Arabs of the sub-Saharan
•Palmyra palm (Borassus flabellifer) – Inhabitants of South India
•Lontar palm (Borassus sundaicus) – Roto islanders of Indonesia
•Coconut palm (Cocos nucifera) – Indo-Pacific Islanders
•Oil palm (Elaeis quineens) – West Africans
•Sago palm (Metroxylon sagu Rottboll) – Malaysians
•Moriche palm (Mauritia flexuosa) – American Paleo-Indians
What all of these palms had in common were amazing sources of fiber, particularly resistant starch. For instance, the Sago palm was the main source of subsistence throughout southern Asia until rice was introduced in 2500 BC. The sago palm is an amazing RS factory. In the first part of its life it looks like a short, trunk-less palm tree. When it is about 10 years old, it will send up a trunk 20-30 feet tall after which it flowers and dies. The year before it flowers, the large trunk is filled with up to 2000 pounds of easily extracted starch. The starch is unique in that it was easily isolated and dried, and when cooked and cooled, retrogrades into one of the most stable RS3 sources on the planet. Products made from sago starch can be stored for exceptionally long periods and helped the seafaring Malaysians travel far and wide throughout the Malay Archipelago. To this day, 25-40,000 tons of sago products are exported annually from Malaysia to the rest of the world. One of the best sources of RS2 comes from the mountainsides of Asia. Dioscorea opposita, also known as Nagaimo, Japanese Mountain yam, Chinese yam, and Korean yam. It is often used in the Japanese noodle dish tororo udon/ soba and as a binding agent in the batter of okonomiyaki. The grated nagaimo is known as tororo (in Japanese). In tororo udon/ soba, the tororo is mixed with other ingredients that typically include tsuyu broth (dashi), wasabi, and green onions. Tororo is also eaten in China, Japan, Vietnam, Korea and the Philippines. Raw Chinese yam [Dioscorea opposita) is an excellent source of RS, as studied here:
‟We examined the effects of raw Chinese yam (Dioscorea opposita), containing resistant starch (RS), on lipid metabolism and cecal fermentation in rats. Raw yam (RY) and boiled yam (BY) contained 33.9% and 6.9% RS, respectively... These results suggest raw yam is effective as a source of RS and facilitates production of short chain fatty acid (SCFA), especially butyrate."
"The low-fat aspect of the potato diet is one of the keys to its success. This is an extreme low fat diet, not just a “lite” diet. When you start adding fats to your meals, the entire physiology of the meal changes. During the potato hack, every single drop of fat your body needs to fuel itself should come from body fat, not food. Your body needs fat, that’s why it stores it on your thighs and belly. Let’s make our body work for its fat for a change.
Summary: Try adding a bit of oil, but only to aid in cooking. If you are eating more than a small spoonful of oil daily while potato hacking, you likely will not see the results you had hoped for."
Last edited:
