Protective Diet Class #340

Resistant Starch & Unforgettable Theme Fries

Presenting resistant starch, the powerful fiber that promotes metabolic health, a lean BMI, enhanced satiety, and beneficial gut bacteria that make anti-inflammatory byproducts—all happy side effects of Protective Diet cookies, fries, banana bread, and more.

Announcements

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Vocabulary

Resistant Starch

Butyrate

Anti-Inflammatory

Insulin Resistance

Action Steps for Enjoying the Benefits of Resistant Starch

• Populate Fiber-Loving Gut Microbes
• Healthy microbes rely on plant fiber as their primary food source. These essential fibers are found in fruits, vegetables, whole grains, beans, legumes, lentils, sprouts, and fermented foods—all commonly included in a Protective Diet.
• When just getting started on a Protective Diet, you may feel gassy, bloated, and uncomfortable due to high fiber and a microbiome that is not equipped to digest it. In the beginning, slowly ease into high fiber by peeling potatoes, eating white rice and pasta, and cooking veggies. Be consistent. Soon you will populate a healthy gut and digest fiber without discomfort.
• Participate in the Microbiome Population Project, as detailed in many of the recipe notes. You will be guided to:

1. Make Jerry’s Organic Plant-based Yogurt and include it in your daily diet to introduce healthy microbes to your system.

2. Add raw fruit and vegetables to your diet in moderate amounts.

3. Populate your microbes by interacting with nature, such as touching dogs, petting outdoor animals, and being outside.

4. Consume a variety of whole grains and try new recipes regularly to further support microbial growth.

5. Integrate probiotic-rich foods like sauerkraut, and other fermented foods into your diet.

• Actively Increase Your Intake of Resistant Starch
• Fiber-rich complex carbohydrates are foundational on a Protective Diet. They make us feel full and sustainably satisfied. We don’t live on leafy green vegetables or broccoli, although they provide the protection component of our meals.

Complex Carbohydrates on a Protective Diet
Starch	Resistant Starch
Digested in the upper digestive system, releasing sugars. Easily broken down by digestive enzymes in our bodies. Serves as a quick source of energy. 4 calories per gram.	Resists complete digestion in the upper digestive system. Reaches the lower digestive system (colon) undigested. Feeds beneficial gut bacteria, reducing inflammation. 2 calories per gram.

• We emphasize resistant starch because of its special ability to reduce inflammation—the primary cause of disease & aging.
• Resistant starch feeds microbes in the gut that produce functional byproducts, like butyrate. Butyrate is primarily used to repair and tighten epithelial cells that line our gut. Butyrate bathes the entire body in a calming, anti-inflammatory wash.
• Additional benefits of Resistant Starch include a healthy BMI, by filling you up at half the calories, and improved insulin sensitivity—the high fiber in these foods slows digestion, eliminating blood sugar spikes.
• Develop Resistant Starch in whole fibrous foods by cooking, baking or soaking and giving time to cool and chill. Under these conditions, the fiber gels up, like Chocolate Chia Seed Pudding or Yochi Jars, and remains stable even if a food is reheated.
• Cook, bake, or soak foods in advance—ideally the day before.
• Cool to room temperature and chill in the refrigerator for 12 hours or more.
• Rotate through various resistant starches throughout the week: pasta, rice, potatoes, bread, beans, and chia seed.

Banana Bread Under Pressure with Appeal   This banana bread has exceptional texture, due to oat flour and cornmeal. It’s not only delicious, but also high in resistant starch. The inclusion of banana peels creates another texture dimension, slows digestion and cancels any insulin spike. The recipe allows for slicing and freezing or refrigerating, making it a convenient and satisfying choice, even as a meal starter.

Soft Batch Oatmeal Cookies: Butyrate Producers   These cookies are not your typical sugar-laden treats. By incorporating banana peels instead of raisins, the cookies become a source of resistant starch that slows down absorption on its journey to the lower digestive system, promoting the production of butyrate by healthy microbes in the colon. The world’s healthiest cookies! Loved by healthy microbes!

More Protective Diet Recipes with Naturally Occurring Resistant Starch

Pasta	Potatoes	Bread & Desserts	Beans & Seeds
Vegged Up Pasta Salad BBQ Ranch Layered Salad Family Sized Epic Eggless Salad Fat-Free Nutty Noodle Salad Creamy Macaroni Salad Asian Noodle Salad	American Potato Salad Creamy Mustard & Herb Potato Salad Smokehouse Potato Salad Resistant Starch Fries	Breadmaker Loaf Bread Cornbread Under Pressure Vegged Up Cornbread Salad Steak House Croutons Panzanella Salad Pita Bread or Pita Chips	Air-Fried Seasoned Chickpeas Crispy White Beans Chia Seed Black Bean Burgers Air Popped Popcorn Chia Chugger Satiation Sipper Yo Chi Jars

An Important Note about Rice

Do not leave rice at room temperature for more than two hours due to the potential development of mold, leading to digestive symptoms and food poisoning (“fried rice syndrome”). Get it cooled and into the refrigerator within two hours. Spreading cooked rice on a plate will cool it in 30 minutes. Opt for whole brown (or black) rice and eat it freshly cooked, or in Vanilla Rice Pudding.

Cooking Tips & Betterment Challenges

• Intentionally increasing resistant starch by precooking or soaking and chilling foods is an advanced PD Betterment Challenge.
• Watch Julie Marie make themed variations of Anti-Inflammatory Resistant Starch Fries in the Breville Air Fryer. Follow the recipe and these additional tips from the live demonstration:
• Place the rack for air frying between the “dehydrate” and “toast” settings.
• If using a baking sheet, place the rack at the designated position for even air frying.
• Use a baking sheet lined with parchment paper for a batch of cold, previously baked, and refrigerated potatoes.
• Cut the potatoes into desired shapes (thin or thick), using a crinkle cutter for safety with junior chefs.
• Peel skins off potatoes (if desired) and include them on the baking sheet.
• Salt fries liberally with a mineral-rich salt such as Celtic Sea Salt, Redmond Real Salt, or Himalayan Pink Salt.
• Create one of the themed variations demonstrated:

– Traditional fries with malt vinegar, Skinny Fry Sauce or Quick Mix Ketchup

– Buffalo Potato discs with Healthy Valley Ranch Dressing and celery

– Greek fries on a bed of romaine with Quick Mix Tzatziki Sauce, sliced red onions, olives, tomatoes, and ferments

– Reuben fries with Quick Mix Russian Dressing, 7-day Sauerkraut and Protective Sprouts.

• Like all PD Betterment Challenges, fermenting and sprouting classes are there when you’re ready. Do what appeals to you.
• Sprinkle nutritional yeast and salt on Air Popped Popcorn, then spritz with apple cider vinegar. Acetic acid is great for microbes.

MEAL IDEA: Starter 1: Air Popped Popcorn—seasoned with salt and vinegar Starter 2: Instant Tomato Soup—a half batch split between two people made in the Breville Milk Café using the latte disc Main: Anti-Inflammatory Resistant Starch Fries—any variations with toppings and dips Finisher: a slice of Banana Bread Under Pressure with Appeal and a Soft Batch Oatmeal Cookie, or a Frosty, fresh fruit, and a Medicinal Chai Latte prepared using the cappuccino wand in the Breville Milk Café

Encouragement

• Following a Protective Diet can lead to significant savings on your food expenses. We guide you in finding excellent sources for all our staple ingredients. Use the savings to invest in the very best small kitchen appliances for your Workplace for Wellness.
• Do not feel pressured to remove the salt from your diet. This is outdated advice coming from doctors who are hoping people will “eat a little healthier”. Everything we eat on a Protective Diet is low sodium compared to the standard American diet.
• Never feel overwhelmed by what I demonstrate in classes–from sprouting and fermenting to pre-making sauces. My journey to optimal health didn’t start here. It’s a result of over 10 years of support and Protective Diet Education. I share to keep everyone excited and coming back for more, always striving to make the path to health easier and to keep it exciting.
• The most important thing is that you follow the Recipes. They are your guide to optimal health, and I am your support.

“We are going to build your microbiome. You will be able to eat without any bloat, discomfort, or digestive distress. You will become regular, comfortable, and flat stomached.”

Recommended Classes
#260 Day One on a Protective Diet #339 Anticipation, Dopamine & the Diet Struggle Reward Cycle	#327 Binge Eating & the Butyrate Bath #322 Baking Oatmeal Cookies & Fiber-Fueled Microbes

Class Description:

Presenting resistant starch, the powerful fiber that promotes metabolic health, a lean BMI, enhanced satiety, and beneficial gut bacteria that make anti-inflammatory byproducts—all happy side effects of Protective Diet cookies, fries, banana bread, and more.

Class URL: https://protectivediet.com/courses/microbiome-population-project/lessons/lesson-340-resistant-starch-unforgettable-theme-fries/