Resistant Starch and Diabetes My story

Hi my name is Tom and come from Johnstone, Renfrewshire.

I am 64 years old and was diagnosed with type2 diabetes in 2007.
My medication is 1 metformin twice daily.
My hba1c was up and down in the first few years and was in control after that until 2 years ago when it started going up steadily.

Was at 76 mmol when I was informed I had to see the surgery pharmacist and that they wanted to up my medication.
When I spoke to the pharmacist I said I wasnt keen on upping my medication and we agreed that I could find out a way to control my diabetes better, as long as I had another hba1c test in 3 months and then it would be reviewed.

When I came back my next hba1c was 54 mmol.

The pharmacist said that was a really good result and asked what I had done to acheive this.
Told her that I had found out online about something called Resitant Starch she had never heard of this and asked what it was and what I was doing.

Told her only changes I had made in the 3 months were taking a semi green banana first thing in the morn.
Then I would have overnight oats mid morn.
After that I would eat what I wanted within reason as I wasnt sure if the Resistant Starch would really work although after reading lots of information online about it I was reasonably confident it would. (this is about 10 to 15 grams of resistant starch).
Told her I intended to add a supplemet to my diet, potato starch this is really high in resistant starch and I added 3 tablespoons daily as well as the banana and oats. (about another 30 grams of resistant starch for a total of 40 grams plus)

She was happy with the way thing were going and we agreed to have another test in 3 months and see how i was doing.

When I came back my next hba1c was 45 mmol.

Now she was really interest in this thing called resistant starch and stated that i was now at the pre-diabetes stage. Told her that I had whatever I liked over the xmas and new year period and celebrated like most people eating and drinking to excess.

i was mildly surprised that the reading was as good because of this.

Also asked me how I was feeling to which I replied that I feel like a new man I have more energy than I can remember having since I was diagnosed.
that was last week.

Also since I started doing the resistant starch diet I have lost 3 stone in weight.
Never feel hungry as I eat when I do but dont overeat.

I have been eating out at a steakhouse 3 times , chinese weekly and occassional Indian during this period.

Note:-
Overnight oats I make,
Jumbo oats soaked in unsweetened roasted almond milk. (any milk will do)
1tsp chia seeds.
1tsp cinnamon
3tbsp Fage0 yoghurt. (any probiotic yoghurt will do)

links:-

My charts for last 2 years. (copied and pasted from mydiabetes)

http://allstarsracing.info/Charts/My Charts.htm


Great pdf file for explanation of resistant starch and all the benefits.
https://www.southdenver.com/wp-content/uploads/2012/09/Resistant-Starch-for-web.pdf

Resistant starch food list pdf file.
https://freetheanimal.com/wp-content/uploads/2013/08/Resistant-Starch-in-Foods.pdf


Whew that seemed to take forever, hope I havent bored you guys with it.

Please if anyone is going to try this take it gently form the start especially with potato starch as could give stomach cramps and wind.
I have the wind but have never had the cramps but I never took the potato starch for the first 3 months.


Take care,

Tom

Forgot to add that I put a small handfull of frozen berries in the Overnight oats.

Tom

fizlisa thanks for comments and look into Kefir as this help replenish the gut flora. (got mine from Tesco).
Probiotic is the good bacteria for your gut. prebiotic is what feeds them i.e. resistant starch.
Why i use probiotic yoghurt in my overnight oats.

Mr_Pot This is only my take on resistant starch diet and what i have been doing.
I take a semi green banana first thing in the morning the more green it is the more resistant starch although if it is too green doesnt taste nice hence semi green. Totally yellow bananas have little to none resistant starch.
Mid morning I take Overnight oats (lots of recipes out there if you google it).
Around mid day or just after I have home made soup usually with red lentils in it as they are high in resistant starch.
After that I have whatever I like.

Also in the past I've made chilli with basmati rice, frozen it and had it thro the week after reheating. (this raises the resistant starch)
Same with pasta dishes.

As far I know there are 4 types of resistant starch and I'm getting 3 of those.

Indy51 I didn't know about NAFLD and raw potato starch but so far I feel great doing this diet.
Started off by trying to improve gut flora with kefir and not using potato starch for first 3 months so hopefully everything will be OK now that i'm using potato starch.
Go back to nurse in 4 months for yearly blood test which includes hba1c, cholesterol, hdl ,ldl and triglycerides.
Then I will know for sure how well things are going.

Note:- I have tried various diets in the past and gave up on them as they were far to restrictive.

Atkins diet was really good but I got fed up with eating mostly meat and nuts.

Joe Cross diet worked great as well and still have a £150 juicer lol but got fed up with that as well.

The resistant starch diet feels really easy as I can have whatever I like after lunch.

Oh and by the way I usually have a couple of bottles of red wine over the week end.

Tom

Hi there and thanks,

Jumbo oats is what I use.

Tom

Also try googling resistantstarchresearch.com/

I cant get the link to post someting about spam?

@Living-by-the-beach

Started the diet august last year, done the chart for the past 2 years just to show how must numbers were creeping up and when I started the diet thet were coming down. Thanks for the link thats another good page puts it simply.

This link below gives a good idea of how much resistant starch to take for what benefits your looking for.

https://resistantstarchresearch.com/posts/3-levels-of-benefits/


@Mbaker

I agree if you have your diabetes under control using whatever method there is no need to change and that resistant starch would be something to try if you cant get control in other ways.

@Living-by-the-beach

Yes thats correct but in order to lose weight you have to eat when you feel hungry not to binge eat.

Over christmas I put on 10 lbs with eating and drinking far too much this came back of in a few weeks after.

Living-by-the-beach said:

@tomtom 2

I hear you about the binge eating. I'm the wrong side of two glasses of port just before going to bed. You've gotta live right? Tomorrow I'll celebrate a full year of logging my bike rides on Strava. I'll have cycled 6600 miles in the last 12 months. Looks like oats are really powerful as is "Green banana flour" what ever that is. I'll mix up my diet and find some good additions and lose the weight & (hopefully) get into remission..

Thank you for the heads up..

LBB

Click to expand...

@Living-by-the-beach

Wow thats great that you get so much exercise on your bike.
Wish I was like that but sadly as I'm a cabbie I dont get very much exercise retire this year so that will hopefully change.
I love port too mate trouble is I like having crackers with cheese or pate with it and usually have the bottle.
Thats what I had after xmas dinner But I still had at least 40 grams of RS thro this period probaly the reason my Hba1c came back at 45

Normally now at weekends I'll have 2 or 3 bottles of red wine and some snacks.
I love Cashew nuts and luckily these are high in RS but trouble with them is there high in calories.

Trouble is I've been having this over the past 2 weeks and I've put on a few pounds.
Need to start counting the calories and cut back a little.

Tom