Lecture on Resistant Starch Experimentation with Pasta

Presenter: Steve from Serious Keto

Introduction

• Steve has conducted various tests on resistant starch and blood glucose levels.
• Previous tests included potatoes, rice, tapioca starch, green banana flour, and different types of bread.
• Current focus: Testing the effects of resistant starch in pasta, as requested by viewers.

Background

• Reference to a BBC show, "Trust Me, I'm a Doctor," featuring Dr. Denise Robertson.
  • Discussed creating resistant starch in pasta by cooking, cooling, and reheating.
  • Claimed a 50% reduction in glucose spike and benefits to gut microbiome.

Testing Methodology

• Steve uses a Dexcom G6 continuous glucose monitor and Levels Health software for data analysis.
• Disclaimers:
  • Steve is not diabetic and not a scientist.
  • Single-person sample size; results may vary.
• Variables controlled:
  • Tests conducted while fasted, typically between noon and 1 PM.
  • Two-day break between tests to normalize glucose levels.
  • No physical activity prior or during testing.

Pasta Testing

1. Test 1: Plain Cooked Pasta

   • 100 grams servings of spiral pasta with Rayo's Arabiata sauce.
   • Results:
     • 19-point glucose rise in two hours (up to 28 points later).
     • Took over four hours to return to baseline.

2. Test 2: Cold Pasta

   • Cooled pasta consumed cold.
   • Results:
     • 38-point glucose spike.
     • Took 4.5 hours to return to baseline.
     • More gas experienced compared to cooked pasta.

3. Test 3: Reheated Pasta

   • Pasta cooled and then reheated.
   • Results:
     • 16-point rise, aligned with 50% reduction claim.
     • Faster return to baseline compared to previous tests.
     • Less gas experienced.

4. Test 4: Cold Pasta with Oil

   • Pasta refrigerated longer and served with oil and seasoning.
   • Results:
     • 36-point glucose spike.
     • 3.5 hours to return to baseline.
     • Increase in ketones noted.

Observations and Conclusions

• Weight and ketone effects varied with different pasta preparations.
• Only reheated pasta showed reduced glucose response and less gas.
• Other effects:
  • Increased mucus and possible inflammatory reactions from wheat.
• Conclusion: Resistant starch reduces, but does not eliminate, glucose responses.
• Personal decision to avoid pasta due to inflammation and mucus issues.

Final Thoughts

• Resistant starch might allow some to include certain carbs in a low-carb lifestyle.
• Steve shares personal reasons for continuing keto beyond glucose control.
• Encouragement for viewers to decide what works for their dietary needs.

Additional Resources

• Links to other resistant starch experiment videos and favorite keto noodles.
• Viewer engagement requested (likes, thanks, coffee support).