*Follow-up:* It's been four days since I had the cold rice. I'm still feeling mild inflammation in both knees and my right elbow. I don't know if this is purely due to that last glucose spiking bowl of rice or a cumulative effect from all four bowls over the course of a week. What I will say is, if you choose to test out resistant starch/rice for yourself, be mindful not only of your blood glucose and ketone readings, but also if you experience inflammation. *Also, prior to switching testing units, I did a side by side test of the two (it was my last BG test strip for the old unit so I had to switch monitors). Blood glucose was 3 points different and blood ketones was .1 point different. So, I would argue that there is no significant difference.*
Have you tried washing the rice at least five times until the water is clear? Unwashed rice can contain high levels of arsenic ( leftover from the attempts to wipe out the boll weevil in the king cotton area in Arkansas, where most of our rice is grown now. That might account for the inflammation.
If I ate a meal like that for a couple of days consistently a few things will happen even though my immediate numbers may not spike 1. My fasting glucose will begin to rise 2. I will have serious flare ups with sciatica nerve pain 3. Other pain 4. Constant tiredness. Eating rice or other high carb food is just not an option Not worth it.
I'm using the Glucose Goddes hacks. If I eat veggies first, then protein with fat and then the rice or potato, it makes a huge difference in my blood glucose and overall health. I always cook rice and potatoe one day before consuming, and I always reheat it. Also if I drink 1 tablespoon of vinegar in a glass of water before eating or I put vinegar on my salad, it impacts my blood glucose very positively. Veggies before the proten and fat decreaes blood glucose spikes with 75%. Vinegar decreases it with 30%. 10 minutes moving after eating helps to get glucose pass through from your blood to your muscles. Inflammations decrease, aging slows down, sleep gets better to mention the most important positive side effects. This way I can eat more freely and enjoy food. I had huge wins with Jesse's book Glucose Revolution. Very simple and very effective!
Thank you for doing the heavy lifting for all of us Steve! I'm sorry to hear you're experiencing inflammation as a result. We've been keto for 4 years now, I can honestly say I don't miss rice or potatoes. Cauliflower has become the new potato in our house. Bbq pork rinds have replaced chips. I've also become a much better cook and baker as a result. It's fun to try out your recipes and all the others on UA-cam. Thank you again for all you do for the keto community 💖
Thanks for speaking on the inflammation part. I’ve restarted an 18 hour intermittent fast and have had to eat less carbs. I feel freeer and less stiff in my body. You’ve given more to think about than resistant carbs, thanks and happy 2021 to you and the grand kids!
Son in law in med school, one of the things done in lab for one of his classes, half students ate rice plain, the other half ate rice with butter, blood testing done before and after at standard intervals, results absolutely indicated that adding butter substantially slowed AND lowered the overall impact on blood glucose. I don't know the numbers though, only that the difference was substantial across the board. It was just regular rice, not prepared as resistant starch rice.
Yup, adding fat will always slow gastric emptying. Yet another reason GI tables are pointless, cuz no-one really eats pure, single carbs without protein or fat.
@@cassieoz1702 exactly, I love rice smothered in butter. Growing p we also added lots of sugar and milk, prepared like oatmeal. Not any more, I stay away from inflammatories.
In my culture we always start the meal with hot piping white rice with ghee followed by other items. This has been practiced for centuries I guess this is the reason 🙂
I always cook rice pilaf using ghee that is my culture but now I don’t eat at all for keeping my insulin down Thanks for your experiment its very helpful ❤️
This is great. You certainly took one (or many) for the team! I am married to a Filipina and am constantly around rice... they often eat rice over several days from one batch so this has been very informative. Been doing Keto the best I can. Best Keto channel on UA-cam!
I too, am married to a Filipina " rice is life ". After about 15 months of me going keto, she finally admitted just last night that the cauliflower rice I made was a good substitute and the she is willing to try cutting her rice to just 3 days a week. We'll see, but I am hopeful.
Dear Steve, I first learned about this on Heavenly Fan, a Keto Vegan site. I decided to try this because I have been keto for 27 months now and have noticed that my sleeping has been very drastically affected by being on keto for so long. I cannot sleep no matter what. I don't drink coffee or eat chocolate. I use only sweet sticky rice. UA-cam shows you exactly the process used to make the best sticky rice. After it has cooled I portion it out into about 9 servings and wrap each portion with plastic wrap and refrigerate it overnight. I then make a most delicious coconut cream sauce with a can of coconut milk, xanthan and keto sweetener of choice. I also refrigerate this. The next day I pour some of the coconut sauce over the cold sticky rice. This is a fabulous dessert in the evening before I go to sleep. I sleep much better now and I haven't gained weight. I will test my blood sugar in the future as you have done. My favorite dessert before doing Keto was the thai Mango with Sticky Rice and Coconut cream.. I hope that you might try this. The texture of slicky rice is almost like pudding and can be addictive. Thank you for all your wonderful recipes.
Hello Steve and family, I am new to your webcast and I am addicted. I am new to Keto and learning so much my head is going to burst 🤯 Thank you for all the time your putting into this. I have so many questions and I seem to be finding the answers right here. Thank you all again 👍
I absolutely love that you test theories and myths with straight scientific proof. Other channels see a study and just put it out there telling everyone to start doing it, you take the time and punishment to give us accurate proof we can actually see. Thank you for all you do, and RIP fingertips 😬
Super cool test. I love the scientific points on most everything. Show me the science 🧪 I’m going to have to be honest tho. I don’t track anything, insulin or ketones. Never have since I started Keto going on 2 years now (Jan 2019). Never will. I’m super flexible with my Keto, I’m not dirty Keto, not lazy Keto either. I’m not obsessed with the Keto diet. I’d say I’m mostly carnivore with a veg sometimes. I just eat the food, lose the weight kind of person. I wanted to do Keto a way I could live with it. I did not want Keto to be a “thing” in my life I worry with or have to do extra anything. I wanted it to be a sustainable diet that fit my life. So like Jason fung said, I have a little potato once in a while, well cause I like potatoes. The way I see it, if we allow a relaxed way of doing things, it’s less of a drudge. I want to live with this diet for the rest of my life. I’ve lost 50lbs so far.
THIS comment right here spoke to my soul. When first considering keto i found that the culture around the diet consisted mostly of people being more concerned with being on the diet than the actual benefits that come from it. It's sorta like "Heyyyyy I'm on keto and i need you to know" kinda effect and it turnt me off. I decided if i was gonna approach this i was going to with the same sentiments in this comment. So far i'm a lil over 100 lbs lost with what works for me instead of following this invisible "keto cookie cutter rule book".
Red potato salad with celery, onion, parsley, and bacon; doused in delicious homemade Dijon vinnaigrette. Eaten cold or warmed to room temp. That's my summertime resistant starch cheat treat.
Keep it simple as possible. These keto diets are complicating everything really. Keep it simple. Keto is just another trend. Yuppy diet trend. Keto will all be forgotten in a few years. Yes it will. Another yuppy diet trend will get the sheep brainwashed
@@timothy790110 I said caution. People who are trying to control their carb intake may not realize this and just use regular rice which can create problems that tgey were not expecting based on the results achieved in this demonstration. He used basmati rice, not regular long grain rice.
@@dragankapetkanova553 no clue. I don't eat rice at all, anymore, and I have never eaten sushi rice. My guess is that it is much starchier than most because it is supposed to be sticky. That is just a guess though.
Thank you for the tips. Now let me share with you my experiment to reduce insulin spike as middle eastern where rice is in our daily diet. Simply boil the rice in 3:1 water to rice ratio until it’s 2/3 cooked. Drain and wash the rice and cook over low heat with very little water at bottom of the bot close the bot well and stem for 15 minutes on low heat. Put salt and lots of butter when hot and serve. Measure your sugar in the blood 🩸 after 2 hours, no significant rise at all (mine goes from 90 to 110 tops). This is my discovery to the world and I wish you would try it my friend 😊 it worked magic for me 👍
Interesting, my theory is you are crystallizing the sugar, making it harder to digest. By removing water, you should be able to form larger crystals. You could proof your theory with a good microscope :)
Thx, finally someone doing not just spouting. I was testing glucose about 7 times a day, waking, hour after waking, before & after meals, before going to bed. I only eat rice when I have sushi. However I add potato starch (resistance starch) to my smoothies, and my glucose after eating is always normal no spikes. Smoothie is 2 table spoons EVO, 2 table spoons ACV, blueberries, avocado, bitter melon, apple, celery, cucumber, green powder, 3 tbls fresh ground flax seed, whey protein, collagen powder. Avocado last it tends to turn it into mayonnaise, Green tea or water to thin it out as needed. 😊😊👍👍🙏🙏
Im asian who eat rice 3x a day. But didnt try to eat just rice🤩. Im on my 4th week of Keto anyway.. I dont really crave rice now. The good thing i guess is my Eczema suddenly disapper.
Where I live back when my mom cooked she added lard or pig fat to the rice water with salt. Or she would render fatback and cook the rice in that. So as years progressed our society got sophisticated we then started to add that horrendous chemical they call oil. Well keto has put sense back into my life. When my family sees me eating 🥓 bacon, meat eggs every day they always comment “ YOUR GOING TO DIE OF A HEART ATTACK “. I don’t pay any attention to them and keep to my keto!
Try a test by soaking your rice prior to cooking. 1 cup of rice to 2 cups of water with 1 Tbsp of ACV. Soak 8-12 hours. I usually do it overnight. Measure out the water used to soaking in a measuring cup or jar. Note the level. Rinse the rice until water is clear. Measure out water to the level after soaking the rice. (Usually that’s measures out up to 2-4 Tbsp less than 2 cups). Cook rice in water or broth, 1 Tbsp of coconut oil or butter and salt. You will cook rice in half the time stated on the package. So if your rice cooking time is 45 - 50 minutes you will cook it 22 - 25 minutes. When I soak my rice I don’t have the inflammation in my joints. I do the same with beans and nuts. Soaking removes the phytic acids that can cause inflammation.
Hi Here is the ancient Indian recipe! Now I am realizing why it always made me feel very good, improved my digestion AND elimination, and did NOT affect my blood sugar level in the least the way normally the way hot rice or potatoes affect me and make my heart race! Here is the super simple yet most delicious recipe! Cook rice. Cool it down. Pour enough water to just cover the rice, to create magic level 1. After 12 hours or so, the rice is soft, cool and has probably developed some good bacteria. Now add some finely chopped onions, cucumbers, green chillies, cilantro, pink salt, pepper, yogurt or greek yogurt or kefir to make it look and feel creamy and silky. Leave it out again for few hours. Test yourself and see how great you feel when you eat this. Once cooked rice must never be re heated. As soon as rice is cooled after cooking, it starts to become resistant starch thru bacteria looks like. No wonder it always makes such a difference for me where as hot rice affects me badly.
That’s the best way to eat cold rice. I am a South Indian , the yogurt rice eaten triggers the releases triptophan that signals the brain for a satisfied feeling. I have been avoiding for a long time because of diabetes. I am tempted to trying again.
Hello! Question: after you cool the rice and cover with water, do you cover the pot? Do you then leave it at room temperature for 12 hours or in the fridge? I’m so going to try this, thank you!
I'm not a fan of the Keto diet itself. Despite that, I REALLY appreciate your time and research in these matters. You've helped countless people with this and you did it in a responsible fashion, thank you :)
Steve, thanks for the extended experimentation! (so many finger pricks, yikes!) I read the articles, very informative and well cited, and now I'm going to jump down the rabbit hole with you. I plan to try soaking rice overnight, then steaming, and finally cooling overnight...this is an old school technique I sussed out from Korean grandparents (and a technique still used today). We'll see how that goes, and yes I will add butter to my test, like you mentioned I'm aiming for a 'bump' and a real life situation. Update 10/8/2020: (Hope this is the right way versus replying to the replies) After more reading, I selected long-grain variety (basmati), seems it can create more resistant starch (RS) compared to short-grain. I overnight soaked the rice before cooking. A few articles pointed out that steaming is best; however, I bailed due to other stuff going on and boiled 1 cup dry in a rice cooker (not under pressure) then set aside a portion to cool to room temperature (RT) and the other in the refrigerator (2-nights). Procedure (over two mornings, RT then chilled): 100g cooked rice (about 3/4 cup), 30 second reheat in microwave (articles say if you did it right, resistant starch type III is heat stable to 248F), 1 tsp butter, salt. Results (mg/dL): Room temp rice (baseline, 30min, 1hr, 2hr): 82, 138, 122, 83! (double checked and pricked a second time, 85) Chilled RS rice (baseline, 30min, 1hr, 2hr, 3hr): 88, 111, 142, 106, 95 Big difference, not going to do a T-test or anything, but the results were surprising. I feel the 138 and 142 are within std dev of each other, so in terms of magnitude (or "spike"), both types were similar, which means I didn't cook/cool it properly to create good levels of RS? Or the type of RS created (slow vs. rapid) is different...for me (totally individual response). It's the time lag and the area under the curve (AUC) that is very different for the first 2 hours, 13350 vs 14220 for RT vs chilled... slightly higher overall blood glucose 'exposure' with the chilled, 'resistant starch' rice! 😲 I am trying to find articles about which is better for insulin control, a brief spike or blunted max over a longer period of time? Overall, sad that I saw the spike with both. Personally the room temp results aren't terrible, knowing I can eat almost a cup of rice (and not worry about creating RS) and be back to baseline after 2 hours sounds like good glycemic control to me (thinking ahead when I start to introduce more carbs in my diet). BUT the downsides of the 'spike'...definitely experienced elevated heart rate and felt a bit flush and jittery in the hour after eating the rice. Next steps, I want to try other varietals and definitely try steaming! Thanks for introducing this interesting topic, Steve! FYI Notes: I have been doing strict keto since June (
This is brilliant - best keto videos I've ever seen. Before I went keto I always used to freeze my bread and rice - I knew it made a difference to GI and it was more convenient. What I didn't know was that I might be able to eat these things on my keto diet - wholemeal toast could be back too! I do miss bread. Thanks for these videos. I think you're going to make a lot of our lives a little easier with this knowledge.
Thank you for this! I was pre diabetic and had symptoms like high blood sugar. Low carb dieting has helped me so much and I’m trying.hard to do Keto so this will especially be helpful on a day that I’m craving starchy foods!
Thank you for being our guinea pig😆 I find your results very interesting. I am lucky that rice is something i really don’t care about eating but greek potatoes are my fave so for my big splurge i might have once or twice a year. I learn so much from your vids so i thank you 🙏🏻
@@Sedona8101 I have tried pork rinds with added SALT (not yet butter) and doesn' t taste 100% the same but resembles POPCORN and if you make cauliflower rice, make sure you drain all the liquid, until DRY after cooking and careful, it will burn your skin, if dry (drained and squeezed) will have a more neutral flavour, like rice
I added resistant starches for gut health. After years of the ketosis diet left my digestion a wreck. Resistant starch along with a probiotic has cured my intestinal issues.
Excellent scientific approach. You get the human pin cushion award and, at least an honorable mention for the patience and dedication award. Cauliflower rice it is for me, pending of course, your future research.
This is so interesting! Thank you so much for doing this, especially since it caused you instances of discomfort. My appreciation to you for taking one for Team Keto.
Great video! It is tough to qualify your results as anything but that…your results. Very informative for you and your doctor alone. Dietary habits are a personal journey. What occurs in our bodies is subject to our own individuality. Ultimately, we have learned a little bit about you 😊 Cheers!
Keto UA-camr Heavenly Fan also did a video testing resistant starch, but your vids are far more comprehensive. I don't really miss rice, but sometimes I miss yams and french fries. Heavenly Fan has a video making french fries out of almond or coconut flour, and they actually look good! I'm going to try when I get home. Thanks for all you do, Steve, and for not letting the haters get you down! You're pretty terrific.
Don’t miss potatoes, bread or pasta at all but I love me some nice buttered basmati. Thank you for proving the adage, “if it sounds too good to be true... “
Great video! Teaching with seeing the principals in action really hit home with me. I have read so many things about resistance starch, using keto meters and glucose meters but seeing you use them, showing the numbers, the actual experiment really made the whole concept come together! I think I learned something! Consider trying the experiment with adding resistance starch, like plantain flour. or some other product marketed as resistance starch.
Thank you so much for doing all these tests! You may want to get a continuous glucose monitor such as Freestyle Libre which is painless and you can get your glucose reading as often as you want.
Great video, Steve! And I am sorry you had to become a human pin cushion to provide us with content! I watched another video interview with Dr. Jason Fung the other day and he said something that I had never really thought about, but was very important to me. He said that Glucose levels and insulin levels are two very different things. So while glucose levels may not be severely affected, for those who are insulin resistant, insulin resistance can still be affected by certain foods. He wasn't' speaking about any food in particular, but it gave me pause as just because my glucose levels are not highly impacted by something I ate, that doesn't mean that food is making me less insulin resistant. Just thought I would mention that if there are other people like me that are trying to reverse severe insulin resistance and metabolic syndrome. It's something to keep in mind.
Thanks Steve for taking one for the team. I remember as a kid my mom made boiled plain rice as a side for dinner EVERY day. Hence my ban on rice as an adult. “Naught gonna do it, wouldn’t be prudent” 😂
My step-dad also banned rice as an adult as his mom served cold rice with milk and sugar for breakfast nearly every day to feed 5 growing kids before school. (pre WWII) He couldn't stand the sight of rice
Lynn Ries that’s sad 😢 and understandable. I think for my Mom it was just easier. Three meals a day every day can make anyone weary. I think we can all relate especially now during these times.
I didn't read all of the comments here but I believe what you experience is called a glycemic load. Before I ever heard of Keto I got a book on the glycemic index. It said the best foods for us have the smallest impact on our blood sugar and the only way to know is to measure every food painstakingly like you did in this video. And they said it could vary in each person. But at that time there was a list of about 100 foods and their indexes. Interestingly peanut m&m's and Twix ranked pretty low so guess what I snacked on a lot? lol. But that was before I had a keto meter. But the book said that if you eat a high impact food with a low impact food it lessens the blood sugar response and that is called a glycemic load. So if you were going to eat rice, eat it with meat for a better blood sugar response. That correlates with your study. Very interesting. Thanks for doing all of that poking and testing. And that's hilarious about why you didn't show your scale!!!!
Something I just learned about my body, (and I think the reason behind it) is that I cannot now eat ANY grains unless they are organic. My joints start hurting within hours... Turns out many farmers are now using glyphosate as a desiccant on grain crops. And that kills the good gut bacteria which can lead to inflammatory responses. This doesn’t address the ketones or blood sugar readings, but may be helpful to many out there suffering from inflammation.
I'm in my 50s, and I've been on Keto for 3 years and Carnivore for the past 3 months. All the joint pain I used to have is gone. What I really miss is rice pudding. I liked eating it cold. It may not be worth trying if I get inflammatory effects.
Thank you for doing the experiment! Being Asian, I'm used to eating rice everyday and I really miss it on keto. Just a tip, instead of eating ice cold rice, which was a struggle for you, you can let the bowl of rice sit for about 15 minutes or so until it's room temparature again. I don't think it's going to spoil right away even if on a hot day. We use to let rice sit on the table or counter for several hours and they were still okay.
Great video. I've been Keto for 5 years and have never taken the resistant starch thing seriously. I did take advantage of your discount code. Many thanks for that! The new model looks great.
It makes sense that fat can have a difference. I would expect it to slow the absorbtion of everything in the meal. The middle reading of your cold rice experiment could have been a bad reading. I have a different glucose meter than you do, but I will occassionally get an oddball reading, retest, and then get a different reading. So far I am not tempted to try resistant starches. The only time I would want rice or potatoes would be if I was eating out because sometiems food selections are so limited. Side dishes in restaurants are generally mostly carb based. And in those cases they wouldn't be serving resistant starch. When cooking at home, I have not missed them at all.
One day I thought my reading was too high, so I took a second reading out of the same drop of blood and it was 10 points lower, then I took a 3rd reading out of the same stick in my finger, and again it was 3 points lower. This was done all in a couple of minutes. So I have done that on a couple of occasions. One time the 3 measurements were within a 5 point range, the rest have been greater than 5 points. I have also done it with different meters and the same thing happens. Makes you wonder doesn't it.....
@@lynnm1905 I've also seen others reporting substantial variations in measurements between different monitors and also done consecutively with the same one. I'm not convinced they are reliable enough and gave up buying one myself. I'm not diabetic, just doing keto. I simply watch my body, check weight, don't measure anything. Steve is doing a great job here, but isn't it a waste of time and effort?
@@jannowak8951 funny you mention this. I’ve been comparing my new keto mojo and my old one and my glucose readings are 10 points higher each time on the new one. Im so sad thinking maybe my glucose had been 10 points higher every time i used the old mojo n the past when I thought I was doing so well. It’s maddening.
This is super good. Glad you tried all of these. Thanks. I had not connected my fingers getting stiff to what I thought was an innocuous food like rice but have eaten rice recently. I usually try a half palm full in a meal filled with vegetable so the rice is buried in the other ingredients.
I'm not a keto person, but I am just about to do the experiments you just did to check on the blood sugar effects of rice and resistant starch. Thank you for sacrificing your fingertips for the experiments.
Soooo sad. I miss rice so much!!! I am not going to even try it because I am not sure that it would be a good idea for me. It may trigger cravings I dont need to deal with.
I used to love putting some spicy curry thing on a bed of rice. But I get the same taste sensation when I use a bed of cabbage, or zucchini spirals. Nobody ate more rice than me in my heyday. But I don't crave it anymore.
I have experienced a recurrence of joint pain just from using a garlic salt that contained “rice starch” to prevent caking...inflammation from rice definitely effects some of us, it took repeatedly using that seasoning for me to figure out the cause.
Thank you for making this video for me. I am struggling to figure out what I can eat on a limited budget. Your research is helping me move forward at a much faster pace than I could ever do on my own. I'm at a tipping point in my health and each mistep is a critical factor. May God bless you. Sincerely Rich.
Please look at the work of Dr. William Davis. Eat all rice and potato cold only after it's been cooked. Rice pudding, potato salad, rice salad to feed the beneficial bacteria in the gut.
I like your videos as they are always very straight to the points, sharp and concise. You shows great technical senses in all you do. Thanks for sharing these experiments!!!
Future ones will actually be more concise as I am getting a continuous blood glucose monitor. Rather than showing 4 test, I can just show the graph over time. Thanks for the comment.
Thank you for sharing this. You were making me laugh when you were eating the cold rice 😂 I like the way you do these videos, quick and to the point on the readings. Have a great day 😃
Steve, you are the BEST! If you keep doing this, I'm going to have to call you Pokey Mon (Man with a Jamaican accent lol). I appreciate your efforts as always on our behalf. If it were up to me though, I would tell you to stop this series. From the two experiments so far, I feel like even with fats added, the spikes are too high, the inflammation most especially ... not worth having starch. I do have a question though ... I know you're very much fat adapted, but does having these spikes cause you to have cravings in the days following? This happens to me every time I consume any type of starch, but I am not as fat adapted as I know you must be after a year. Keto On! P.S. The explanation of the photo you didn't show of your scale made me L.O.L. I'm soooo glad you noticed that before making the mistake of posting it. It's a creepy world out there and someone else would definitely have noticed it, if you didn't catch it. Whewph! YouTubing is RISKY.
I'm glad to see you tried it with just butter, salt and pepper! I'll be experimenting with this on myself in the future. It's be interesting to see if rice is inflammatory to me, because there is a lot that is.
Almost spewed coffee with the junk comment, 🤣thanks or the laugh. I've enjoyed this series even though I don't miss rice. I don't trust studies and love it when someone puts the studies to the test. Interesting how fat helped your body deal with the carbs. Thanks for taking one for the team. I'm Ketovore, so I don't eat a lot of carbs, about 98% high fat carnivore with a dash of veggies occasionally. My blood sugars stay between 70 and 90 with ketones 2 and above. Have you ever tried a high fat ketovore diet? I eat 200 grams of animal fat a day and between 10 to 14 ounces of meat a day(no chicken or turkey. Beef and pork only). A couple times a week (or less) I add about 1/2 cup of veggies, usually onions and bell peppers with the occasional dill pickle with a little cheese.
Thank you for doing this. And thanks for considering oats. I was going to try overnight oats (after reading Johns Hopkins) because I miss oatmeal. And I miss lentils and brown rice.
Thanks so much for doing these tests, great job and so helpful for someone on the keto/carnivore journey but missing rice so much. The level of effort and detail that you went to was just amazing and I along with others I am sure appreciated this. I look forward to coming back and seeing the Sushi Rice test as this is what I personally am missing most of all.
Thank you for the kind words. I will have a continuous blood glucose monitor soon and will continue these tests/videos with a more controlled and hopefully more scientific approach.
I love rice (with butter, salt, and pepper). The same for grits. I've been doing Keto for about a year, and I've noticed that the first week was horrible. Once I got past that first week where I craved carbs, I lost my craving for sugar. I still miss plain homemade white bread, grits, rice, and potatoes, though. I'm following this to learn more about how well resistant starch will work for me.
Thanks Steve! I have my fingers crossed for the sushi rice because, man, Chinese and Japanese food is the one thing I miss the most on Keto. And if there's a chance of being able to eat fried rice again, I would be over the moon!
I'm going to be on about a video per month pace for this series. Next month, I'm returning to potatoes to determine if there is any way to prepare and eat those without a glucose spike. In December, I'll be trying sushi rice, rice noodles, and rice cooked in coconut oil. There will probably be another 2-3 videos after that (lentils, oats, quinoa, pasta are potential topics).
Honestly, if resistant starches prove to be even semi-keto friendly, I would think fried rice would be a great option since it's the only part of it that's not keto friendly lol. Oil, eggs, and protein added to a semi-keto friendly batch of rice would be great!
My family like rice as well but before I cook rice I wash 5 times until clear so not much starch and put I the fridge over night warm before eat don't eat rice plain eat with veg and meat or fish drink lemon water after
I experience a lot of stiffness and pain in my arthritic knees and fingers if I eat wheat. I never thought to test the effects of rice in them. I have totally given up all grains and sugar-even before going keto -and found a major decrease in inflammation
@@605783 It certainly is. I’m just glad I discovered how well I can feel without the grains. I was looking at a possible knee replacement and I DO NOT want to do that. As it is now, I have my good and less good days, but am not even thinking about surgery being an option .
Like this experiment. I am an imflamatory creature. I only found this out while on Keto everything else masked what foods I react to. I was keen to see that your ketones stayed above 1 consistently . I go all over the place. So this encouraged me
Thank you for this video.. I like that I could see your experiment and results as you went along. It was thorough, it made sense, and I enjoyed the experiment.
Hi Steve. So I decided to check my own reaction to rice. Here are the results: 1 cup of cooked white rice with 2 T butter and salt. Starting BG 88 30 min. 90 60 min. 108 90 min. 131 120 min. 132 150 min. 121 Wait for it.... 180 min. 181 (I checked this twice) 210 min.165 240 min. 117 This kind of confused me. When I check a new food I always test (and keep testing) until I find the peak. Which I thought was at the 120 min. mark, but no. Big surprise. That was a lot of finger pokes for one bowl of rice. Also, I felt fine.
Great video, Steve! Thank you for all the testing and experimentation, it gives me more to think about. I am currently wondering if this ties in with the carb cycling idea, giving us more flexibility (not in the joints!). If we are carb free or very low carb for an appreciable length of time, do we then have more sensitivity to the input of starch, and that if we cycled, wouldn't show quite such a large increase in blood sugar? OR, does it simply reflect the differences between individuals and how their body reacts? Fascinating stuff.
I’m currently reading “Life in the Fasting Lane” by Dr Jason Fung, and I’m starting to get a greater understanding of this - but not enough yet to answer this question.
Neh, neh, n, neh, neh. 🎵🎶 I stopped drinking before I watched. Seriously, though, I'm an all or nothing sort of girl. While I was rooting for this and potatoes, if I had either of these in my house, gulp. I think that's called sabotage. At least for me. Thanks for doing this for us (and for hiding your junk!)
Hello. I am not sure if someone else mentioned this to you. In India, rice is often cooked on the stovetop, in a large container with lots of water. When the rice is cooked to the desired consistency it is drained and then consumed with various accompaniments. Rice cooked this way is much fluffier, with each grain plumper and draining the water removes a lot of starch. The yield is more too. A cup of cooked rice from this method uses less of raw rice. The drained water is often used to starch clothes !
Awesome video, much appreciated. Thanks for the information and for having done this experiment for the benefit of everyone watching. Very educational.
THANK YOU! For such a thorough test of resistant rice. Cold rice, don't tortute your taste buds 😊, nobody eats cold rice in real life. But the reheating rice TEST is INMENSELY VALUABLE to me personally ❤
I appreciate you doing this, but in my opinion rice in grain form is not worth the negative impact to overall health. I was wondering if there was a way to do it with rice noodles though. I would kill for some Pho. Thanks again for all you do for the Keto community. Be well sir.
I went keto also about a year and a half ago and after a week the stiffness in my elbows went away. I'm 55, now. I stayed very strict low carb/keto enjoying also 85 percent dark chocolate. I felt like a super human. So I started just recently eating small potions of rice, occasionally some boiled potatoes, and bread. My new job requires the use of my hands, cutting plastic from molds, and using a heavy device to band pallets. Hard work. I don't have stiff, arthritic elbows but my hands are stiff and cramped. Obviously, it is inflammation and a sign my body is not healing correctly to get stronger hands in order to not get the arthritis. I'm going to go back to LCHF and Keto, carnivore. I didn't have any of these problems until I reintroduced carbs a month ago. I always remember seeing cashiers with Carpel Tunnel Syndrome and hearing one saying she drank coke all day. What is really interesting is how carbs, glucose, anything with a lot of "ose" negatively affects our bodies. Even cramping in chest area! I guess staying away from carbs, grains, is the best way to heal sore muscles. That is just my experience and LCHF tastes better in my opinion. Keto LCHF for life. BTW, it would be interesting to see bread eaten toasted with butter and non toasted with butter. Toasting is supposed to break down glutens and make it more digestible. Also freshly baked compared to a couple days old. I still know the carbs in any form spike glucose causing inflammation. What is good is once carbs are gone the body heals. If the stiffness in my hands goes away on a few days I will know it's diet related and not from the job. Yes, at the job I am using hands more, but diet will influence recovery. I know the wounds of diabetics don't always heal quickly. The proof is in the keto pudding.
Great video! Having lived in Taiwan 🇹🇼 and eating rice nearly every day, I so hoped that the results would have been favorable and conclusive because I've always enjoyed rice, but like sugar, GMO industrial waste sludge oils, and all other grains, I just have to say, No. Thank you Steve! This was excellent!
I do not do mayonnaise although I love it. Vegetable oil is its main ingredient. I wish it wasn't so. Perhaps, I should make some of my own mayonnaise using MCT oil. But, I do not know what amount of MCT oil my gut will tolerate without the resultant diarrhea.
@@PaulSchneider-bp2ic I have a video on making your own mayo. I'm all about the avocado oil mayo, though I recently did a batch with bacon fat that was pretty mindblowing. Here's the mayo video: ua-cam.com/video/C6PsO4lMXXQ/v-deo.html
@@cissystanford9071 Actually my problem is with all oils other than mct oil. # MCT oil is the only oil that does not harm the body. I have not taken the time to learn the biochemical pathways that makes them toxic. But, See for example the 2 hour video interview, which includes the video's transcript, conducted by Ivor Cummins, on his Ivor Cummins YT channel titled, "Sinning with seed oils" at # ua-cam.com/video/KY8pq8GwLVo/v-deo.html. # He is a chemical engineer and a gifted communicator. His channel is fun and loaded with information from the scientific literature which has lain dormant and which, if known and applied, would greatly reduce the severity and incidence of diseases within the human population.
I for sure thought you’d add melted butter to the cold rice. What an awful meal plan during this shoot. 😞 Thanks for your diligence here. Interesting content. Not a criticism but maybe helpful remark: a graph would have been informal for the summary.
Please look at the work of Dr. William Davis. Eat rice and potatoes cold only after they have been cooked. Potato Salad or rice pudding or sushi or rice salad.
You have a very pleasant voice. You should consider adding story time sleep videos to your channel. A lot of people would subscribe to you because many people have trouble falling to sleep nowadays.
*Follow-up:*
It's been four days since I had the cold rice. I'm still feeling mild inflammation in both knees and my right elbow. I don't know if this is purely due to that last glucose spiking bowl of rice or a cumulative effect from all four bowls over the course of a week. What I will say is, if you choose to test out resistant starch/rice for yourself, be mindful not only of your blood glucose and ketone readings, but also if you experience inflammation.
*Also, prior to switching testing units, I did a side by side test of the two (it was my last BG test strip for the old unit so I had to switch monitors). Blood glucose was 3 points different and blood ketones was .1 point different. So, I would argue that there is no significant difference.*
I am amazed at how often you take one for the team. You are quite the nice guy Steve, much appreciated!
Serious Keto I’m sorry for the inflammation...it’s NOT worth it.
Have you tried washing the rice at least five times until the water is clear? Unwashed rice can contain high levels of arsenic ( leftover from the attempts to wipe out the boll weevil in the king cotton area in Arkansas, where most of our rice is grown now. That might account for the inflammation.
Yes, especially considering clean up on isle 2. Just kidding, it is very helpful to hear what the results are of these kinds of tests. Thanks.
That is really telling.
I want to say something smart that will catch your eye, but really I have nothing to say except THANKS for what you're doing for us.
Eye caught. 😉
Cannot believe someone will go through all the poking of his fingers to share good info with us. Thank you!
I'm glad I have a continuous glucose monitor now. 😉
Sacrificing your ketosis a few days for the sake of science. You're a mad lad, but also amazing. Thank you for these types of videos!
If I ate a meal like that for a couple of days consistently a few things will happen even though my immediate numbers may not spike
1. My fasting glucose will begin to rise
2. I will have serious flare ups with sciatica nerve pain
3. Other pain
4. Constant tiredness.
Eating rice or other high carb food is just not an option Not worth it.
Literally just eating rice
I'm using the Glucose Goddes hacks. If I eat veggies first, then protein with fat and then the rice or potato, it makes a huge difference in my blood glucose and overall health. I always cook rice and potatoe one day before consuming, and I always reheat it. Also if I drink 1 tablespoon of vinegar in a glass of water before eating or I put vinegar on my salad, it impacts my blood glucose very positively. Veggies before the proten and fat decreaes blood glucose spikes with 75%. Vinegar decreases it with 30%. 10 minutes moving after eating helps to get glucose pass through from your blood to your muscles. Inflammations decrease, aging slows down, sleep gets better to mention the most important positive side effects. This way I can eat more freely and enjoy food. I had huge wins with Jesse's book Glucose Revolution. Very simple and very effective!
Interestingly, while you were posting this, I was watching a video by "Type One Talks" where he reviewed the top 10 tips from Glucose Goddess.
Hiya 👋 do you add vinegar on the rice?
Once again ,the UA-cam AI didn't fail to amaze me, I'm here after Dr Mandell's video on the same thing, thanks UA-cam and SeriousKeto
Hey friend the same thing happened to me we should have turned left at Albuquerque
Ditto
Thank you for doing the heavy lifting for all of us Steve! I'm sorry to hear you're experiencing inflammation as a result. We've been keto for 4 years now, I can honestly say I don't miss rice or potatoes. Cauliflower has become the new potato in our house. Bbq pork rinds have replaced chips. I've also become a much better cook and baker as a result. It's fun to try out your recipes and all the others on UA-cam. Thank you again for all you do for the keto community 💖
"I have nothing to gain but knowledge." Thank you for the work you do.
Steve is a rock star. This video could have been so boring, but he made it a Cliff hanger. Subscribing and enjoying his other videos!
THE REAL QUESTION IS WHY WE LISTEN TO ANYTHING FROM JOHN HOPKINS INS.
Thanks for speaking on the inflammation part. I’ve restarted an 18 hour intermittent fast and have had to eat less carbs. I feel freeer and less stiff in my body. You’ve given more to think about than resistant carbs, thanks and happy 2021 to you and the grand kids!
Son in law in med school, one of the things done in lab for one of his classes, half students ate rice plain, the other half ate rice with butter, blood testing done before and after at standard intervals, results absolutely indicated that adding butter substantially slowed AND lowered the overall impact on blood glucose. I don't know the numbers though, only that the difference was substantial across the board. It was just regular rice, not prepared as resistant starch rice.
That's good info -- and it certainly reinforces what I experienced here. Thanks for sharing.
Yup, adding fat will always slow gastric emptying. Yet another reason GI tables are pointless, cuz no-one really eats pure, single carbs without protein or fat.
@@cassieoz1702 exactly, I love rice smothered in butter. Growing p we also added lots of sugar and milk, prepared like oatmeal. Not any more, I stay away from inflammatories.
In my culture we always start the meal with hot piping white rice with ghee followed by other items. This has been practiced for centuries I guess this is the reason 🙂
I always cook rice pilaf using ghee that is my culture but now I don’t eat at all for keeping my insulin down
Thanks for your experiment its very helpful ❤️
This is great. You certainly took one (or many) for the team! I am married to a Filipina and am constantly around rice... they often eat rice over several days from one batch so this has been very informative. Been doing Keto the best I can. Best Keto channel on UA-cam!
I too, am married to a Filipina " rice is life ". After about 15 months of me going keto, she finally admitted just last night that the cauliflower rice I made was a good substitute and the she is willing to try cutting her rice to just 3 days a week. We'll see, but I am hopeful.
Dear Steve, I first learned about this on Heavenly Fan, a Keto Vegan site. I decided to try this because I have been keto for 27 months now and have noticed that my sleeping has been very drastically affected by being on keto for so long. I cannot sleep no matter what. I don't drink coffee or eat chocolate. I use only sweet sticky rice. UA-cam shows you exactly the process used to make the best sticky rice. After it has cooled I portion it out into about 9 servings and wrap each portion with plastic wrap and refrigerate it overnight. I then make a most delicious coconut cream sauce with a can of coconut milk, xanthan and keto sweetener of choice. I also refrigerate this. The next day I pour some of the coconut sauce over the cold sticky rice. This is a fabulous dessert in the evening before I go to sleep. I sleep much better now and I haven't gained weight. I will test my blood sugar in the future as you have done. My favorite dessert before doing Keto was the thai Mango with Sticky Rice and Coconut cream.. I hope that you might try this. The texture of slicky rice is almost like pudding and can be addictive. Thank you for all your wonderful recipes.
Hi Phillip, could you share your keto rice dessert recipe? It sounds yummy and something my husband would love. Thanks!
I too have trouble sleeping on keto, will try this recipe, do you prefer a certain sweetener, I don’t like very many.
I live in Thailand. I love the sticky rice!
Hello Steve and family, I am new to your webcast and I am addicted. I am new to Keto and learning so much my head is going to burst 🤯 Thank you for all the time your putting into this. I have so many questions and I seem to be finding the answers right here. Thank you all again 👍
This is one of the reasons I love your channel. It is intelligent and endlessly interesting.
I absolutely love that you test theories and myths with straight scientific proof.
Other channels see a study and just put it out there telling everyone to start doing it, you take the time and punishment to give us accurate proof we can actually see.
Thank you for all you do,
and RIP fingertips 😬
he is perpetuating myths with poorly designed experiments.
Super cool test. I love the scientific points on most everything. Show me the science 🧪
I’m going to have to be honest tho. I don’t track anything, insulin or ketones. Never have since I started Keto going on 2 years now (Jan 2019). Never will. I’m super flexible with my Keto, I’m not dirty Keto, not lazy Keto either. I’m not obsessed with the Keto diet. I’d say I’m mostly carnivore with a veg sometimes. I just eat the food, lose the weight kind of person. I wanted to do Keto a way I could live with it. I did not want Keto to be a “thing” in my life I worry with or have to do extra anything. I wanted it to be a sustainable diet that fit my life. So like Jason fung said, I have a little potato once in a while, well cause I like potatoes. The way I see it, if we allow a relaxed way of doing things, it’s less of a drudge. I want to live with this diet for the rest of my life. I’ve lost 50lbs so far.
That's pretty much what I call "sensible keto". Do what works for you. 🙂
That's the sensible way to do it!👍😁
THIS comment right here spoke to my soul. When first considering keto i found that the culture around the diet consisted mostly of people being more concerned with being on the diet than the actual benefits that come from it. It's sorta like "Heyyyyy I'm on keto and i need you to know" kinda effect and it turnt me off. I decided if i was gonna approach this i was going to with the same sentiments in this comment. So far i'm a lil over 100 lbs lost with what works for me instead of following this invisible "keto cookie cutter rule book".
Red potato salad with celery, onion, parsley, and bacon; doused in delicious homemade Dijon vinnaigrette. Eaten cold or warmed to room temp. That's my summertime resistant starch cheat treat.
Keep it simple as possible. These keto diets are complicating everything really. Keep it simple. Keto is just another trend. Yuppy diet trend. Keto will all be forgotten in a few years. Yes it will. Another yuppy diet trend will get the sheep brainwashed
A word of caution: basmati rice, cooked, has less than half the carbs of regular white long grain grade 2 rice. Big difference.
B
@@timothy790110 I said caution. People who are trying to control their carb intake may not realize this and just use regular rice which can create problems that tgey were not expecting based on the results achieved in this demonstration. He used basmati rice, not regular long grain rice.
@@timothy790110 Study? No. I read the nutrition information on the packages in the supermarket.
How about sushi rice? Do you think eating homemade (not containing any sugars) sushi ones a week is gonna bump me out of keto?
@@dragankapetkanova553 no clue. I don't eat rice at all, anymore, and I have never eaten sushi rice. My guess is that it is much starchier than most because it is supposed to be sticky. That is just a guess though.
Thank you for the tips. Now let me share with you my experiment to reduce insulin spike as middle eastern where rice is in our daily diet. Simply boil the rice in 3:1 water to rice ratio until it’s 2/3 cooked. Drain and wash the rice and cook over low heat with very little water at bottom of the bot close the bot well and stem for 15 minutes on low heat. Put salt and lots of butter when hot and serve. Measure your sugar in the blood 🩸 after 2 hours, no significant rise at all (mine goes from 90 to 110 tops). This is my discovery to the world and I wish you would try it my friend 😊 it worked magic for me 👍
Thanks for those tips
Is it butter which does the trick? Did you try olive oil instead?
Interesting, my theory is you are crystallizing the sugar, making it harder to digest. By removing water, you should be able to form larger crystals. You could proof your theory with a good microscope :)
@@LoraxChannel Now that's interesting. Food for thought!
You should be testing at 1 hour to see your spike.At 2 hours our spikes are already down or way down.
Thx, finally someone doing not just spouting. I was testing glucose about 7 times a day, waking, hour after waking, before & after meals, before going to bed. I only eat rice when I have sushi. However I add potato starch (resistance starch) to my smoothies, and my glucose after eating is always normal no spikes. Smoothie is 2 table spoons EVO, 2 table spoons ACV, blueberries, avocado, bitter melon, apple, celery, cucumber, green powder, 3 tbls fresh ground flax seed, whey protein, collagen powder. Avocado last it tends to turn it into mayonnaise, Green tea or water to thin it out as needed. 😊😊👍👍🙏🙏
Im asian who eat rice 3x a day. But didnt try to eat just rice🤩. Im on my 4th week of Keto anyway.. I dont really crave rice now. The good thing i guess is my Eczema suddenly disapper.
I had eczema for 10+ years and mine cleared up on the 4th week of keto also
my exzema.disappeared with keto too
It's an inflammatory disease so if you control your systemic inflammation - it will help with the eczema, too.
Where I live back when my mom cooked she added lard or pig fat to the rice water with salt. Or she would render fatback and cook the rice in that. So as years progressed our society got sophisticated we then started to add that horrendous chemical they call oil. Well keto has put sense back into my life. When my family sees me eating 🥓 bacon, meat eggs every day they always comment “ YOUR GOING TO DIE OF A HEART ATTACK “. I don’t pay any attention to them and keep to my keto!
Fat is where it's at 🌞
We use to top ours with buttermilk
@@symposes unless you go first.
Try a test by soaking your rice prior to cooking. 1 cup of rice to 2 cups of water with 1 Tbsp of ACV. Soak 8-12 hours. I usually do it overnight. Measure out the water used to soaking in a measuring cup or jar. Note the level. Rinse the rice until water is clear. Measure out water to the level after soaking the rice. (Usually that’s measures out up to 2-4 Tbsp less than 2 cups). Cook rice in water or broth, 1 Tbsp of coconut oil or butter and salt. You will cook rice in half the time stated on the package. So if your rice cooking time is 45 - 50 minutes you will cook it 22 - 25 minutes.
When I soak my rice I don’t have the inflammation in my joints. I do the same with beans and nuts. Soaking removes the phytic acids that can cause inflammation.
Thanks for the info.
Thank you for this!
Do you soak on the counter or in the fridge? Cold water?
Thank you 💐
Do you fancy doing this experiment, that would be amazing?🙏🙏🌟🌟
Hi Here is the ancient Indian recipe! Now I am realizing why it always made me feel very good, improved my digestion AND elimination, and did NOT affect my blood sugar level in the least the way normally the way hot rice or potatoes affect me and make my heart race!
Here is the super simple yet most delicious recipe!
Cook rice.
Cool it down.
Pour enough water to just cover the rice, to create magic level 1.
After 12 hours or so, the rice is soft, cool and has probably developed some good bacteria.
Now add some finely chopped onions, cucumbers, green chillies, cilantro, pink salt, pepper, yogurt or greek yogurt or kefir to make it look and feel creamy and silky. Leave it out again for few hours.
Test yourself and see how great you feel when you eat this.
Once cooked rice must never be re heated. As soon as rice is cooled after cooking, it starts to become resistant starch thru bacteria looks like.
No wonder it always makes such a difference for me where as hot rice affects me badly.
Is that a South Indian yogurt with rice dish?
@@1mikon yes - the good old fashioned "fermented" rice & buttermilk breakfast - top ranker forever!!!
That’s the best way to eat cold rice. I am a South Indian , the yogurt rice eaten triggers the releases triptophan that signals the brain for a satisfied feeling. I have been avoiding for a long time because of diabetes. I am tempted to trying again.
Hello! Question: after you cool the rice and cover with water, do you cover the pot? Do you then leave it at room temperature for 12 hours or in the fridge?
I’m so going to try this, thank you!
I'm not a fan of the Keto diet itself. Despite that, I REALLY appreciate your time and research in these matters. You've helped countless people with this and you did it in a responsible fashion, thank you :)
Thank you for being our tester dear.... I had a STRONG feeling it was too good to be true 😓. Loved rice pudding as a kid. Was hoping.
I'm not done experimenting. At leas this shows us the impact of fat in blunting blood glucose response.
Steve, thanks for the extended experimentation! (so many finger pricks, yikes!) I read the articles, very informative and well cited, and now I'm going to jump down the rabbit hole with you. I plan to try soaking rice overnight, then steaming, and finally cooling overnight...this is an old school technique I sussed out from Korean grandparents (and a technique still used today). We'll see how that goes, and yes I will add butter to my test, like you mentioned I'm aiming for a 'bump' and a real life situation.
Update 10/8/2020: (Hope this is the right way versus replying to the replies)
After more reading, I selected long-grain variety (basmati), seems it can create more resistant starch (RS) compared to short-grain. I overnight soaked the rice before cooking. A few articles pointed out that steaming is best; however, I bailed due to other stuff going on and boiled 1 cup dry in a rice cooker (not under pressure) then set aside a portion to cool to room temperature (RT) and the other in the refrigerator (2-nights).
Procedure (over two mornings, RT then chilled): 100g cooked rice (about 3/4 cup), 30 second reheat in microwave (articles say if you did it right, resistant starch type III is heat stable to 248F), 1 tsp butter, salt. Results (mg/dL):
Room temp rice (baseline, 30min, 1hr, 2hr): 82, 138, 122, 83! (double checked and pricked a second time, 85)
Chilled RS rice (baseline, 30min, 1hr, 2hr, 3hr): 88, 111, 142, 106, 95
Big difference, not going to do a T-test or anything, but the results were surprising. I feel the 138 and 142 are within std dev of each other, so in terms of magnitude (or "spike"), both types were similar, which means I didn't cook/cool it properly to create good levels of RS? Or the type of RS created (slow vs. rapid) is different...for me (totally individual response). It's the time lag and the area under the curve (AUC) that is very different for the first 2 hours, 13350 vs 14220 for RT vs chilled... slightly higher overall blood glucose 'exposure' with the chilled, 'resistant starch' rice! 😲
I am trying to find articles about which is better for insulin control, a brief spike or blunted max over a longer period of time? Overall, sad that I saw the spike with both. Personally the room temp results aren't terrible, knowing I can eat almost a cup of rice (and not worry about creating RS) and be back to baseline after 2 hours sounds like good glycemic control to me (thinking ahead when I start to introduce more carbs in my diet). BUT the downsides of the 'spike'...definitely experienced elevated heart rate and felt a bit flush and jittery in the hour after eating the rice.
Next steps, I want to try other varietals and definitely try steaming! Thanks for introducing this interesting topic, Steve!
FYI Notes: I have been doing strict keto since June (
Please let me know your results
Please let us know!
BHB?
@@PaulSchneider-bp2ic beta-hydroxybutyrate
@@erikaroers7574 how do you test for BHB? You test for BHB? Or do you mean to say you are testing the effects of BHB?
This is brilliant - best keto videos I've ever seen. Before I went keto I always used to freeze my bread and rice - I knew it made a difference to GI and it was more convenient. What I didn't know was that I might be able to eat these things on my keto diet - wholemeal toast could be back too! I do miss bread. Thanks for these videos. I think you're going to make a lot of our lives a little easier with this knowledge.
Nice work.
Your experiment design is really good.
Very interesting and surprising data was generated.
Thank you for sharing your results.
Your voice is so very professional newscaster, I exploded into laughter when you said “my junk” 😅
@user-kc7mu4jp4pyou’re jealous you aren’t funny like he is. Sad.
Thank you so much for doing this. I know it was hard. But you took one for “science” so the rest of us didn’t have to. Awesome!!
Wow. Pretty interesting results. Thanks for taking one for the team Steve :)
The things you put yourself through for your videos. Thanks for all you do for us.
I really appreciate the time stamps so we can quickly go where we want. Great video!
Thank you for this! I was pre diabetic and had symptoms like high blood sugar.
Low carb dieting has helped me so much and I’m trying.hard to do Keto so this will especially be helpful on a day that I’m craving starchy foods!
Thank you for being our guinea pig😆 I find your results very interesting. I am lucky that rice is something i really don’t care about eating but greek potatoes are my fave so for my big splurge i might have once or twice a year. I learn so much from your vids so i thank you 🙏🏻
you're a brave man. I don't miss rice, potato's or pasta enough to even try resistant starches. Thanks for being our lab rat :)
I don't miss potatoes or pasta.. I do miss rice! I could eat a pot plain pre keto and if I gave in I could do it today... Also popcorn! Oh my!
Kimber L 😂😂
@@Sedona8101 I have tried pork rinds with added SALT (not yet butter) and doesn' t taste 100% the same but resembles POPCORN and if you make cauliflower rice, make sure you drain all the liquid, until DRY after cooking and careful, it will burn your skin, if dry (drained and squeezed) will have a more neutral flavour, like rice
@@Sedona8101 why can't you make a bowl of popcorn on keto? Buy it plain and loose and pop it yourself. Add real butter
I added resistant starches for gut health. After years of the ketosis diet left my digestion a wreck. Resistant starch along with a probiotic has cured my intestinal issues.
Excellent scientific approach. You get the human pin cushion award and, at least an honorable mention for the patience and dedication award. Cauliflower rice it is for me, pending of course, your future research.
This is so interesting! Thank you so much for doing this, especially since it caused you instances of discomfort. My appreciation to you for taking one for Team Keto.
Great video! It is tough to qualify your results as anything but that…your results. Very informative for you and your doctor alone. Dietary habits are a personal journey. What occurs in our bodies is subject to our own individuality. Ultimately, we have learned a little bit about you 😊 Cheers!
Keto UA-camr Heavenly Fan also did a video testing resistant starch, but your vids are far more comprehensive. I don't really miss rice, but sometimes I miss yams and french fries. Heavenly Fan has a video making french fries out of almond or coconut flour, and they actually look good! I'm going to try when I get home. Thanks for all you do, Steve, and for not letting the haters get you down! You're pretty terrific.
Eat cooked rice and potatoes cold only after they have been cooked. Rice salad, potato salad or rice pudding.
Interesting as always. Joint pain makes me a “no” too.
Don’t miss potatoes, bread or pasta at all but I love me some nice buttered basmati. Thank you for proving the adage, “if it sounds too good to be true... “
Great video! Teaching with seeing the principals in action really hit home with me. I have read so many things about resistance starch, using keto meters and glucose meters but seeing you use them, showing the numbers, the actual experiment really made the whole concept come together! I think I learned something! Consider trying the experiment with adding resistance starch, like plantain flour. or some other product marketed as resistance starch.
Thank you so much for doing all these tests! You may want to get a continuous glucose monitor such as Freestyle Libre which is painless and you can get your glucose reading as often as you want.
Great video, Steve! And I am sorry you had to become a human pin cushion to provide us with content! I watched another video interview with Dr. Jason Fung the other day and he said something that I had never really thought about, but was very important to me. He said that Glucose levels and insulin levels are two very different things. So while glucose levels may not be severely affected, for those who are insulin resistant, insulin resistance can still be affected by certain foods. He wasn't' speaking about any food in particular, but it gave me pause as just because my glucose levels are not highly impacted by something I ate, that doesn't mean that food is making me less insulin resistant. Just thought I would mention that if there are other people like me that are trying to reverse severe insulin resistance and metabolic syndrome. It's something to keep in mind.
C
Thanks Steve for taking one for the team. I remember as a kid my mom made boiled plain rice as a side for dinner EVERY day. Hence my ban on rice as an adult. “Naught gonna do it, wouldn’t be prudent” 😂
My step-dad also banned rice as an adult as his mom served cold rice with milk and sugar for breakfast nearly every day to feed 5 growing kids before school. (pre WWII) He couldn't stand the sight of rice
Lynn Ries that’s sad 😢 and understandable. I think for my Mom it was just easier. Three meals a day every day can make anyone weary. I think we can all relate especially now during these times.
I didn't read all of the comments here but I believe what you experience is called a glycemic load. Before I ever heard of Keto I got a book on the glycemic index. It said the best foods for us have the smallest impact on our blood sugar and the only way to know is to measure every food painstakingly like you did in this video. And they said it could vary in each person. But at that time there was a list of about 100 foods and their indexes. Interestingly peanut m&m's and Twix ranked pretty low so guess what I snacked on a lot? lol. But that was before I had a keto meter. But the book said that if you eat a high impact food with a low impact food it lessens the blood sugar response and that is called a glycemic load. So if you were going to eat rice, eat it with meat for a better blood sugar response. That correlates with your study. Very interesting. Thanks for doing all of that poking and testing. And that's hilarious about why you didn't show your scale!!!!
Thanks for the comment.
Something I just learned about my body, (and I think the reason behind it) is that I cannot now eat ANY grains unless they are organic. My joints start hurting within hours...
Turns out many farmers are now using glyphosate as a desiccant on grain crops. And that kills the good gut bacteria which can lead to inflammatory responses.
This doesn’t address the ketones or blood sugar readings, but may be helpful to many out there suffering from inflammation.
Thanks for sharing.
I'm in my 50s, and I've been on Keto for 3 years and Carnivore for the past 3 months. All the joint pain I used to have is gone.
What I really miss is rice pudding. I liked eating it cold. It may not be worth trying if I get inflammatory effects.
Reflection of your junk on the weight scale! LOL! I can't stop laughing!
I laughed out loud when he said this lol
Pixilate the junk!
SAME...and I am at work! :-P
Four more weeks of winter...
I got a giggle at the junk reflection comment and all the replies! 😂
Thanks for the experiment Steve. all good info!
Thank you for doing the experiment! Being Asian, I'm used to eating rice everyday and I really miss it on keto. Just a tip, instead of eating ice cold rice, which was a struggle for you, you can let the bowl of rice sit for about 15 minutes or so until it's room temparature again. I don't think it's going to spoil right away even if on a hot day. We use to let rice sit on the table or counter for several hours and they were still okay.
Thanks for sharing!! (if I eat rice again)
The exposed rice gets hard though if you leave it out. Just my experience. I miss rice lol.
You are taking such a chance by eating room temperature rice you need to Google it you could get food poisoning a man just died of that
Great video. I've been Keto for 5 years and have never taken the resistant starch thing seriously. I did take advantage of your discount code. Many thanks for that! The new model looks great.
I don't know if I take it seriously yet or not. Definitely more tests to be done...
I find this fascinating. I am not diabetic but I have family & friends. Thank you for doing these experiments. You are brave!
The 2020 dumpster fire t-shirt cracked me up!
It makes sense that fat can have a difference. I would expect it to slow the absorbtion of everything in the meal.
The middle reading of your cold rice experiment could have been a bad reading. I have a different glucose meter than you do, but I will occassionally get an oddball reading, retest, and then get a different reading.
So far I am not tempted to try resistant starches. The only time I would want rice or potatoes would be if I was eating out because sometiems food selections are so limited. Side dishes in restaurants are generally mostly carb based. And in those cases they wouldn't be serving resistant starch. When cooking at home, I have not missed them at all.
One day I thought my reading was too high, so I took a second reading out of the same drop of blood and it was 10 points lower, then I took a 3rd reading out of the same stick in my finger, and again it was 3 points lower. This was done all in a couple of minutes. So I have done that on a couple of occasions. One time the 3 measurements were within a 5 point range, the rest have been greater than 5 points. I have also done it with different meters and the same thing happens. Makes you wonder doesn't it.....
@@lynnm1905 I've also seen others reporting substantial variations in measurements between different monitors and also done consecutively with the same one. I'm not convinced they are reliable enough and gave up buying one myself. I'm not diabetic, just doing keto. I simply watch my body, check weight, don't measure anything. Steve is doing a great job here, but isn't it a waste of time and effort?
@@jannowak8951 funny you mention this. I’ve been comparing my new keto mojo and my old one and my glucose readings are 10 points higher each time on the new one. Im so sad thinking maybe my glucose had been 10 points higher every time i used the old mojo n the past when I thought I was doing so well. It’s maddening.
For me it doesn’t look like it’s worth it. This was a fun video to watch. Enjoyed it! Thanks for the great info.
This is super good. Glad you tried all of these. Thanks. I had not connected my fingers getting stiff to what I thought was an innocuous food like rice but have eaten rice recently. I usually try a half palm full in a meal filled with vegetable so the rice is buried in the other ingredients.
I'm not a keto person, but I am just about to do the experiments you just did to check on the blood sugar effects of rice and resistant starch. Thank you for sacrificing your fingertips for the experiments.
I’ll be curious to read your results.
Soooo sad. I miss rice so much!!! I am not going to even try it because I am not sure that it would be a good idea for me. It may trigger cravings I dont need to deal with.
I used to love putting some spicy curry thing on a bed of rice. But I get the same taste sensation when I use a bed of cabbage, or zucchini spirals. Nobody ate more rice than me in my heyday. But I don't crave it anymore.
Same with me. Can't tell you how much I miss a good sushi roll.
Im sad becoz this is our staple basic food in the philippines🇨🇿💔😭🍚
I have experienced a recurrence of joint pain just from using a garlic salt that contained “rice starch” to prevent caking...inflammation from rice definitely effects some of us, it took repeatedly using that seasoning for me to figure out the cause.
Glad you were able to figure it out.
Makes a lot of sense. Thanks for doing this. I love to test out stuff!
Thank you for making this video for me. I am struggling to figure out what I can eat on a limited budget. Your research is helping me move forward at a much faster pace than I could ever do on my own. I'm at a tipping point in my health and each mistep is a critical factor. May God bless you. Sincerely Rich.
Please look at the work of Dr. William Davis. Eat all rice and potato cold only after it's been cooked. Rice pudding, potato salad, rice salad to feed the beneficial bacteria in the gut.
I like your videos as they are always very straight to the points, sharp and concise. You shows great technical senses in all you do. Thanks for sharing these experiments!!!
Future ones will actually be more concise as I am getting a continuous blood glucose monitor. Rather than showing 4 test, I can just show the graph over time. Thanks for the comment.
@@SeriousKeto that would be really helpful, I an looking forward to more coming videos from your channel. Thanks!
Thank you for sharing this. You were making me laugh when you were eating the cold rice 😂 I like the way you do these videos, quick and to the point on the readings. Have a great day 😃
Steve, you are the BEST! If you keep doing this, I'm going to have to call you Pokey Mon (Man with a Jamaican accent lol). I appreciate your efforts as always on our behalf. If it were up to me though, I would tell you to stop this series. From the two experiments so far, I feel like even with fats added, the spikes are too high, the inflammation most especially ... not worth having starch. I do have a question though ... I know you're very much fat adapted, but does having these spikes cause you to have cravings in the days following? This happens to me every time I consume any type of starch, but I am not as fat adapted as I know you must be after a year. Keto On! P.S. The explanation of the photo you didn't show of your scale made me L.O.L. I'm soooo glad you noticed that before making the mistake of posting it. It's a creepy world out there and someone else would definitely have noticed it, if you didn't catch it. Whewph! YouTubing is RISKY.
Hey, I was disappointed that he didn’t post it. 😂
I'm glad to see you tried it with just butter, salt and pepper! I'll be experimenting with this on myself in the future. It's be interesting to see if rice is inflammatory to me, because there is a lot that is.
He's not brave, it's not like it's going to kill him.
I could listen to you for hours such a soothing voice.
Thank you. 😊
You are so thorough in your tests, thanks for all you do!
I'm going to start filming another rice test video today. Stay tuned...
Almost spewed coffee with the junk comment, 🤣thanks or the laugh. I've enjoyed this series even though I don't miss rice. I don't trust studies and love it when someone puts the studies to the test. Interesting how fat helped your body deal with the carbs. Thanks for taking one for the team. I'm Ketovore, so I don't eat a lot of carbs, about 98% high fat carnivore with a dash of veggies occasionally. My blood sugars stay between 70 and 90 with ketones 2 and above. Have you ever tried a high fat ketovore diet? I eat 200 grams of animal fat a day and between 10 to 14 ounces of meat a day(no chicken or turkey. Beef and pork only). A couple times a week (or less) I add about 1/2 cup of veggies, usually onions and bell peppers with the occasional dill pickle with a little cheese.
Thank you for doing this. And thanks for considering oats. I was going to try overnight oats (after reading Johns Hopkins) because I miss oatmeal. And I miss lentils and brown rice.
I feel like this is the most trustworthy thing I've seen on resistant starches
Thank you. I have no agenda other than to learn.
Thank for testing. This was quite interesting. I had just heard about resistant starch recently. I didn’t know what it was. Thank you so much!
Thanks so much for doing these tests, great job and so helpful for someone on the keto/carnivore journey but missing rice so much. The level of effort and detail that you went to was just amazing and I along with others I am sure appreciated this. I look forward to coming back and seeing the Sushi Rice test as this is what I personally am missing most of all.
Thank you for the kind words. I will have a continuous blood glucose monitor soon and will continue these tests/videos with a more controlled and hopefully more scientific approach.
I love rice (with butter, salt, and pepper). The same for grits. I've been doing Keto for about a year, and I've noticed that the first week was horrible. Once I got past that first week where I craved carbs, I lost my craving for sugar. I still miss plain homemade white bread, grits, rice, and potatoes, though. I'm following this to learn more about how well resistant starch will work for me.
I miss those same things
Thanks Steve! I have my fingers crossed for the sushi rice because, man, Chinese and Japanese food is the one thing I miss the most on Keto. And if there's a chance of being able to eat fried rice again, I would be over the moon!
I'm going to be on about a video per month pace for this series. Next month, I'm returning to potatoes to determine if there is any way to prepare and eat those without a glucose spike. In December, I'll be trying sushi rice, rice noodles, and rice cooked in coconut oil. There will probably be another 2-3 videos after that (lentils, oats, quinoa, pasta are potential topics).
Yep! I remember you said that, looking forward to those as always. Thanks again! :)
Honestly, if resistant starches prove to be even semi-keto friendly, I would think fried rice would be a great option since it's the only part of it that's not keto friendly lol. Oil, eggs, and protein added to a semi-keto friendly batch of rice would be great!
My family like rice as well but before I cook rice I wash 5 times until clear so not much starch and put I the fridge over night warm before eat don't eat rice plain eat with veg and meat or fish drink lemon water after
I experience a lot of stiffness and pain in my arthritic knees and fingers if I eat wheat. I never thought to test the effects of rice in them. I have totally given up all grains and sugar-even before going keto -and found a major decrease in inflammation
The inflammation aspect of this was the biggest deal for me.
For me it was meat and eggs that caused the inflammation and arthritis! Amazing how different bodies respond to foods!!!
@@605783 It certainly is. I’m just glad I discovered how well I can feel without the grains. I was looking at a possible knee replacement and I DO NOT want to do that. As it is now, I have my good and less good days, but am not even thinking about surgery being an option .
Like this experiment. I am an imflamatory creature. I only found this out while on Keto everything else masked what foods I react to. I was keen to see that your ketones stayed above 1 consistently . I go all over the place. So this encouraged me
Thank you for this video.. I like that I could see your experiment and results as you went along. It was thorough, it made sense, and I enjoyed the experiment.
Glad you enjoyed it!
Hi Steve. So I decided to check my own reaction to rice. Here are the results:
1 cup of cooked white rice with 2 T butter and salt.
Starting BG 88
30 min. 90
60 min. 108
90 min. 131
120 min. 132
150 min. 121
Wait for it....
180 min. 181 (I checked this twice)
210 min.165
240 min. 117
This kind of confused me. When I check a new food I always test (and keep testing) until I find the peak. Which I thought was at the 120 min. mark, but no. Big surprise. That was a lot of finger pokes for one bowl of rice. Also, I felt fine.
Strange.... thanks for sharing your results.
Ghee (clarified butter) makes the warm rice way way better 😊….it’s a pretty common dish in my part of India
in Somalia too,. u can eat it wih animal Ghee or Ghee and then add home made yoghurt or butter milk
Desi Ghee
I take Collagen Peptides daily. My knees have not hurt for over a year. I highly recommend this for everyone over 40.
I already do, but I've found the most helpful thing for me is to avoid grains.
Would pumpkin pie refrigerated overnight be healthier than fresh cooked warm pumpkin pie?
@@SeriousKeto Do you have artritis?
@@Ananimous7777 I did before going keto, then it cleared up.
I dig the way you're boom boom boom with the info, and facts..And not all the extra needless fluff.
i laughed out loud with your sense of humor while learning a lot, thank you for this
Great video, Steve! Thank you for all the testing and experimentation, it gives me more to think about. I am currently wondering if this ties in with the carb cycling idea, giving us more flexibility (not in the joints!). If we are carb free or very low carb for an appreciable length of time, do we then have more sensitivity to the input of starch, and that if we cycled, wouldn't show quite such a large increase in blood sugar? OR, does it simply reflect the differences between individuals and how their body reacts? Fascinating stuff.
I’m currently reading “Life in the Fasting Lane” by Dr Jason Fung, and I’m starting to get a greater understanding of this - but not enough yet to answer this question.
Neh, neh, n, neh, neh. 🎵🎶
I stopped drinking before I watched.
Seriously, though, I'm an all or nothing sort of girl. While I was rooting for this and potatoes, if I had either of these in my house, gulp. I think that's called sabotage. At least for me.
Thanks for doing this for us (and for hiding your junk!)
Hello. I am not sure if someone else mentioned this to you. In India, rice is often cooked on the stovetop, in a large container with lots of water. When the rice is cooked to the desired consistency it is drained and then consumed with various accompaniments. Rice cooked this way is much fluffier, with each grain plumper and draining the water removes a lot of starch. The yield is more too. A cup of cooked rice from this method uses less of raw rice.
The drained water is often used to starch clothes !
Thanks for sharing that info.
Awesome video, much appreciated. Thanks for the information and for having done this experiment for the benefit of everyone watching. Very educational.
THANK YOU! For such a thorough test of resistant rice. Cold rice, don't tortute your taste buds 😊, nobody eats cold rice in real life.
But the reheating rice TEST is INMENSELY VALUABLE to me personally ❤
I appreciate you doing this, but in my opinion rice in grain form is not worth the negative impact to overall health. I was wondering if there was a way to do it with rice noodles though. I would kill for some Pho. Thanks again for all you do for the Keto community. Be well sir.
There will be a handful of more experiment videos like this. I, too, am curious...
Michael Gardenier you can do your own testing & tell Steve what ur results were. That would be great to know! I’d like to know too.
@@sharonbetcher5063 that would be awesome👍😁
"You could see me junk" I love this dude. Hahaha
I went keto also about a year and a half ago and after a week the stiffness in my elbows went away. I'm 55, now. I stayed very strict low carb/keto enjoying also 85 percent dark chocolate. I felt like a super human. So I started just recently eating small potions of rice, occasionally some boiled potatoes, and bread. My new job requires the use of my hands, cutting plastic from molds, and using a heavy device to band pallets. Hard work. I don't have stiff, arthritic elbows but my hands are stiff and cramped. Obviously, it is inflammation and a sign my body is not healing correctly to get stronger hands in order to not get the arthritis.
I'm going to go back to LCHF and Keto, carnivore.
I didn't have any of these problems until I reintroduced carbs a month ago.
I always remember seeing cashiers with Carpel Tunnel Syndrome and hearing one saying she drank coke all day.
What is really interesting is how carbs, glucose, anything with a lot of "ose" negatively affects our bodies. Even cramping in chest area!
I guess staying away from carbs, grains, is the best way to heal sore muscles. That is just my experience and LCHF tastes better in my opinion.
Keto LCHF for life.
BTW, it would be interesting to see bread eaten toasted with butter and non toasted with butter. Toasting is supposed to break down glutens and make it more digestible. Also freshly baked compared to a couple days old. I still know the carbs in any form spike glucose causing inflammation.
What is good is once carbs are gone the body heals.
If the stiffness in my hands goes away on a few days I will know it's diet related and not from the job. Yes, at the job I am using hands more, but diet will influence recovery. I know the wounds of diabetics don't always heal quickly.
The proof is in the keto pudding.
Keto is powerful “medicine”. Thanks for sharing your story.
I'm new to your channel and I have to say, among all the keto channels I've seen, yours offers the most practical knowledge about keto, IMO.
Thank you. I appreciate that.
Great video! Having lived in Taiwan 🇹🇼 and eating rice nearly every day, I so hoped that the results would have been favorable and conclusive because I've always enjoyed rice, but like sugar, GMO industrial waste sludge oils, and all other grains, I just have to say, No. Thank you Steve! This was excellent!
Cold potatoes would be great for potato salad. Plenty of high fat mayo to slow the response!
That will likely be the next video (in a few weeks).
I do not do mayonnaise although I love it. Vegetable oil is its main ingredient. I wish it wasn't so. Perhaps, I should make some of my own mayonnaise using MCT oil. But, I do not know what amount of MCT oil my gut will tolerate without the resultant diarrhea.
Paul Schneider you can make your own mayo using avocado oil... so easy! Or buy it
@@PaulSchneider-bp2ic I have a video on making your own mayo. I'm all about the avocado oil mayo, though I recently did a batch with bacon fat that was pretty mindblowing. Here's the mayo video: ua-cam.com/video/C6PsO4lMXXQ/v-deo.html
@@cissystanford9071 Actually my problem is with all oils other than mct oil.
#
MCT oil is the only oil that does not harm the body. I have not taken the time to learn the biochemical pathways that makes them toxic. But, See for example the 2 hour video interview, which includes the video's transcript, conducted by Ivor Cummins, on his Ivor Cummins YT channel titled, "Sinning with seed oils" at
#
ua-cam.com/video/KY8pq8GwLVo/v-deo.html.
#
He is a chemical engineer and a gifted communicator. His channel is fun and loaded with information from the scientific literature which has lain dormant and which, if known and applied, would greatly reduce the severity and incidence of diseases within the human population.
Im OK to eat rice one day.. But on the second day bad inflammation and dizziness. No rice for me! and I live in Japan!!
It’s good to know what your body can tolerate.
I for sure thought you’d add melted butter to the cold rice. What an awful meal plan during this shoot. 😞 Thanks for your diligence here. Interesting content. Not a criticism but maybe helpful remark: a graph would have been informal for the summary.
I put the data into Excel so that I could figure out a good visual for it when I wrap up this series of videos.
I love your informational fun detailed video. It's so cool for us to see a visible test right before us.
Please look at the work of Dr. William Davis. Eat rice and potatoes cold only after they have been cooked. Potato Salad or rice pudding or sushi or rice salad.
@@robertakilmer1813 thank you. I can not wait to look at that video.
You have a very pleasant voice. You should consider adding story time sleep videos to your channel. A lot of people would subscribe to you because many people have trouble falling to sleep nowadays.
I’ve considered it as a side gig. Thank you for the kind words.