Starches and Resistant Starch

So, let’s dive into starches—because this topic is a bit of a rollercoaster, and if you’re confused, I don’t blame you. Starches, resistant starch, Keto—there’s a lot to unpack. But first, let me give you my personal “Mel” rundown. Keto, to me, is all about reducing inflammation. 

The pillars? No grains, no starches, no sugars, no legumes, no seed oils. I’ve said it so many times now that it’s basically a song stuck in my head. And here’s why I stick to that tune: all of these ingredients contribute to inflammation. For some people, avoiding them is a choice, but for others, like me and many of you, it’s a necessity. It's not about judgment—it’s about making informed choices. 

Sadly, most people aren't aware that nothing in the  Keto world is regulated the way the Gluten-Free world is. 

People see “Keto” on a label and assume the product meets their expectations, when in reality, those labels can be misleading. 

Hot tip: If a product says "Keto" but contains gluten—it’s not True Keto. Full stop. But, back to our main event—starches. 

What Exactly Are Starches? 

Starches are complex carbohydrates found in things like potatoes, rice, wheat, and corn. Their job? To spike your blood sugar and trigger inflammation. Why? Because starch is made up of glucose molecules bound together. When you eat starch, your body has to break it down, converting it into glucose (sugar), which means an inevitable spike in your blood sugar. 

Here’s where things get complicated: types of starches and flours. 

People often confuse these terms and think they can be used interchangeably. Wrong! Starch is processed out of flour, which is processed from plants, grains, or vegetables. Flour is ground, then starch is extracted from that flour—typically used as thickeners in food or as anti-caking agents in things like grated cheese. And with so many “keto” and “Gluten-Free” products popping up on shelves, it’s becoming harder to know which starches or flours are in your food. 

Resistant Starch: What’s the Deal? 

Lately, you’ve probably heard the buzz around "resistant starch" This type of starch resists digestion in the small intestine and instead heads to the large intestine, where it becomes food for your gut bacteria. This is great because it acts as a prebiotic, supporting gut health by creating short-chain fatty acids (like butyrate and propionate), which are linked to reducing inflammation and even lowering the risk of colorectal cancer. 

Natural sources of resistant starch include foods like unripe bananas, potatoes, 

and some legumes, (of which we don’t eat any-right!), but there is also a very   small amount in nuts, like cashews. You can also increase resistant starch in high-carb foods like rice or potatoes by cooking them, letting them cool, and then reheating them—each "cool-down" creates more resistant starch! This is a little bit of a trick to “make these products low carb”, said (typed with a slight eye roll). By doing this, you’re not reducing the amount of carbs in the food; you’re increasing the resistant starch present. The more resistant starch present, the more likely your body is to send more of the food to the large intestines. (this isn’t always good; keep reading to where I talk about Gluten-Free food in the next paragraph for more on this!) 

But Here’s Where Things Get Tricky… 

While naturally occurring resistant starch can be beneficial, what we’re seeing today is a ton of processed resistant starch in Gluten-Free and Keto products. This starch has gone through not just two, but three stages of processing. The result? A highly processed product that passes through your body without being absorbed as nutrients. 

In fact, many Gluten-Free packaged foods contain up to 95% starches or resistant starches. When so much of your food is resistant starch, you’re basically eating something your body doesn’t fully digest. So, while it might sound great in theory, relying on these processed starches means your meal is providing little to no nutrients, making it like…why did you eat at all? 

And Then There’s the Keto Labelling Confusion… 

Packaged foods labelled as “Keto” have really jumped on the resistant starch train too. One of the worst offenders? “Resistant tapioca starch.” A quick Google search on whether tapioca flour and starch are the same will leave you more confused than ever. Spoiler alert: they’re not the same, but good luck finding just one consistent answer on the internet. 

Even worse, companies are getting sneaky with labelling resistant starch as fibre. 

So, if you’re counting carbs and staying below a certain threshold, you might be misled. Just because a product lists low net carbs on the package doesn’t mean it’s telling you the full story. The only way to know for sure if something’s messing with your blood sugar? Test your own blood glucose levels. 

The Bottom Line 

Look, I’m all for resistant starch when it occurs naturally. It’s a fantastic way to support gut health when it’s coming from real food sources. But when it’s processed beyond recognition and thrown into every “Keto” or “Gluten-Free” product out there? 

That’s where I get concerned. And remember, just because something says it’s Keto on the label doesn’t mean it truly meets the standards of Keto living. My gosh, writing this reminds me of that time I got into a mini internet war over Fibre Syrup with a recipe creator. That was fun! That’s another product that labels and people will promise is “Diabetic Friendly” and “Keto”. 7 years later…. It’s still not. So next time you’re at the store, do a little digging. Check the ingredients, look at the nutrition panel, and when in doubt—test it yourself.