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The Keto Diet and Resistant Starch

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Our digestive system contains hundreds of different kinds of bacteria. And it is important that we are continually feeding the good bacteria to help keep our immune system strong and healthy. Unless you are eating a lot of fermented foods on the keto diet, chances are, your immune system could use a pick-me-up.






A resistant starch is a carbohydrate that is “resistant” to digestion in the stomach and small intestine. It is able to travel to the lower intestines, where it can feed the beneficial bacteria in the colon. There are four types of resistant starches.


1. Starch that is bound within the cell walls of plants, such as grains, seeds, and legumes.

2. Starch that is resistant to digestion in its raw form, such as potatoes, green bananas, and plantains.

3. Starch that has been cooked, and then allowed to cool. This is called retrograde resistant starch. Examples are rice, potatoes, and legumes.

4. This starch is man-made, and not recommended. An example is hi-maize resistant starch.


This form of carbohydrate does not raise insulin levels, and, in fact, can help improve insulin sensitivity. Combining a resistant starch diet to your keto diet has been shown to increase your metabolism, decrease inflammation, decrease appetite, and decrease fat storage. Which may help you break past your weight loss plateaus.






One of the quickest and easiest ways to add resistant starches to your keto diet would be to freeze green bananas (unripe), and add them into smoothies.


Keto Friendly, Chocolate, PB, Green Banana Smoothie


2 scoops Keto Meal (chocolate or vanilla would be delicious)

1 cup water

1/4 cup heavy cream

1/2 unripe, frozen, green banana

1 tablespoons peanut butter (You can use any kind of nut butter if you don’t eat peanut butter.)

A couple ice cubes.


Blend these keto and starch ingredients all together until smooth, and enjoy!


Or you can use potato starch (NOT potato flour). Bob’s Red Mill Unmodified Potato Starch has about 8 grams of resistant starch in 1 tablespoon.


When combining a resistant starch diet to your keto diet, start slow. Start with about a ¼ teaspoon, once daily, when you are supplementing with potato starch, and gradually increase, as long as you are not having any digestive upset.


Remember, resistant starches are resistant to digestion, and can be part of a healthy Keto Lifestyle. For a more in depth look at resistant starch and keto dieting, check out this article by Mark Sisson.