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Originally Posted by costello22
Thanks, akman. How much potato starch do you recommend?
Just out of curiosity: how much RS is in chia seed, if any, do you know?
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I think a good recommendation is about 20g of RS. That's 2-1/2 TBS of potato starch.
I like to use potato starch to make up the difference. For instance, today I ate a green banana for breakfast, roughly 10-15g of RS, and will be having some potatoes later today (5g). I will not use any potato starch today.
Some days, if I eat hardly any carbs, or just a serving of rice (2-3g RS), I'll put 2-3TBS of potato starch in a smoothie. A really good way to use potato starch is to mix it with coconut milk, milk, or water and mix in with frozen blueberries or any fruit, really. Just gives it a thick sauce. It also mixes well with yogurt and sour cream. I like to mix 2TBS of potato starch with some sour cream to eat with a baked potato.
If you do decide to use potato starch, it HAS to be unmodified and not heated. Once it begins to thicken, the RS is gone forever. I like the stuff from Bob's Red Mill. It's cheap and available almost everywhere, and on Amazon. Any brand will work. Potato Flour is a different thing and won't work.
You can make your own potato starch easy enough, too. Look on YouTube for 'How to Make Potato Starch'.
RE: Chia Seeds; not much RS in the amounts that people eat. They are roughly 5% by weight, so you'd need to eat like 2 cups of ground up seeds for any benefit. I think chia seeds are a good source of fiber and other nutrients and use them from time to time, just not for a source of RS.
The big RS foods are: Green bananas, raw plantains (or plantain flour), raw potatoes (or potato starch), cooked and cooled potatoes, legumes, oats, and rice. Just about anything else you can think of has much less RS than rice. Rice has about 2g RS per cooked cup. If you allow rice to cool (like sushi rice) it has about 5g per cup.
There are a few other pretty good sources of RS, but they are not typical US foods, like taro root, cassava starch, and manioc.
Green bananas are probably the least objectionable to most people. Eat them as soon as you can peel them. If they are too hard to peel, you can use a knife, but it takes some willpower to eat a banana that is that green!
I buy green plantains, cut them into thin strips, air/sun dry them, and use them as crackers. 1 plantain contains about 50g of RS!