Testing Resistant Starch pt 2 - The Rice Episode - Blood Glucose and Ketone Impact Tested 

*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.*

Cannot believe someone will go through all the poking of his fingers to share good info with us. Thank you!

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.

Once again ,the RU-vid AI didn't fail to amaze me, I'm here after Dr Mandell's video on the same thing, thanks RU-vid and SeriousKeto

The things you put yourself through for your videos. Thanks for all you do for us.

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!

"I have nothing to gain but knowledge." Thank you for the work you do.

This is one of the reasons I love your channel. It is intelligent and endlessly interesting.

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!

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 RU-vid. Thank you again for all you do for the keto community 💖

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!

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 really appreciate the time stamps so we can quickly go where we want. Great video!

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.

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 RU-vid!

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.

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 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 :)

Awesome video, much appreciated. Thanks for the information and for having done this experiment for the benefit of everyone watching. Very educational.

You are so thorough in your tests, thanks for all you do!

Thanks for the experiment Steve. all good info!

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.

Thanks so much Steve for doing and sharing the results

Dude, you have an incredible amount of patience and dedication to do all these tests. I don't think I could put myself through all that, especially the inflammation effects. I'm T2 diabetic, so I stick my fingers frequently. Keeping my blood glucose in check is vital, for me. Thanks for all you do. 👍

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 😬

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 😃

i laughed out loud with your sense of humor while learning a lot, thank you for this

I find this fascinating. I am not diabetic but I have family & friends. Thank you for doing these experiments. You are brave!

Makes a lot of sense. Thanks for doing this. I love to test out stuff!

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.

Wow, you went through a lot to bring us this information. Thank you!

Thank you for taking the time to do this experiment.

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 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 🙏🏻

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!!!

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 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!

Your voice is so very professional newscaster, I exploded into laughter when you said “my junk” 😅

Thanks for doing all those test for us. I really appreciate it.

Thank you so much for taking this scientific approach. Your videos are awesome. I will keep you in my favorites file

Much respect for being a pin cushion for a few days! Interesting findings so far.

This was really interesting. Thank you for being so thorough.

Thank you for the thoroughness of these tests!

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.

Keto RU-vidr 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.

Thank you so very much for all you do for us guys 🙋🏻‍♀️🌟🌟👏🇬🇧

I just found this rabbit hole!!! Love you methods and your honesty.

The South Beach diet book, from my recollection, also stresses that adding fat changes things. I forget exactly how, it has been too long for me. These are very interesting. Thanks for subjecting yourself to the testing!

A word of caution: basmati rice, cooked, has less than half the carbs of regular white long grain grade 2 rice. Big difference.

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!

I could listen to you for hours such a soothing voice.

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. RU-vid 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.

Interesting as always. Joint pain makes me a “no” too.

Wow thank you for your commitment and for sharing!

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!

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.

I AM LOVING THESE VIDEOS!!! SO GLAD I FOUND YOUR CHANNEL

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.

I love your informational fun detailed video. It's so cool for us to see a visible test right before us.

The 2020 dumpster fire t-shirt cracked me up!

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 a bunch for being so generous !

Thank you for your work, I don’t consider your work easy🙂, but to me your results are so interesting and appreciate I it.

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.

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.

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.

This is sooo fascinating! And thank you so much for sharing!

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” 😂

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 👍

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.

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.

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.

Thanks for your contribution to my knowledge of resistant starch.

Your methodical, which I really appreciate. Glued to my seat from start to finish

This makes me miss rice and potatoes even less. Thanks for all that information.

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!

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.

Love that you’re sharing your success ⚡️

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.

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.

Thanks for this videos. You have to test so many times to test this for the viewers. Respect!

Thanks for all your hard work.

Performed the test again with the same results. There was no spike at 30, 60, and 120 minutes. I used Jasmine rice again for the repeat. I won't eat rice regularly, but for an occasional treat, it's nice to know this works.

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... “

😮Thanks so much for sharing this experiment! It is much needed.

Great job. The rice experiment was really interesting.

Thank you so much for giving us a base-line to start our own experiments re: resistant starch. Love your videos. Keep them coming.

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.

Good stuff, as for the cold rice, thank you for taking one for the team, so to speak.

Thank you for an excellent video. Your methods were very professional. Please do more.

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.

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 (

I just came across your video looking for a keto rice recipe and I AM SO GLAD I stoped to watch your video, so much information and fun to watch . Thank you so much ! New Subscriber here 👋🏼👋🏼👋🏼👋🏼

These videos are SO helpful. I ordered my Keto Mojo, and thank you for the discount.

Hi Steve, really enjoy all that you do. Quick question. If you were to take measurements after an acceptable KETO meal does your readings go up? Just wondering how much the Delta change is with the rice. Thanks again for the best channel on YT. Hal

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!!!!

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.

Great voice! Thanks for doing the test and providing the information.

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!