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health:fiber [2024/01/24 20:42] – [Comparing Fiber Supplements] marcoshealth:fiber [2024/01/25 02:27] (current) – [Comparing Fiber Supplements] marcos
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 I found that Inulin gives me gas.  Apparently I'm not the only one [[https://www.realmomnutrition.com/chicory-root | 1]] [[https://www.fooducate.com/app#!page=post&id=57A32EC1-773B-8806-4115-8F87766B0FDC | 2]].  Inulin fiber molecular chains are shorter and get completely broken down by bacteria in the large intestine.  Glucomannan is harder for bacteria to break down, and I can take double or triple the recommended dose without bad effect.  I found a study showing [[https://www.ncbi.nlm.nih.gov/pubmed/22149628 |increased gas production]] from inulin, compared to glucomannan. I found that Inulin gives me gas.  Apparently I'm not the only one [[https://www.realmomnutrition.com/chicory-root | 1]] [[https://www.fooducate.com/app#!page=post&id=57A32EC1-773B-8806-4115-8F87766B0FDC | 2]].  Inulin fiber molecular chains are shorter and get completely broken down by bacteria in the large intestine.  Glucomannan is harder for bacteria to break down, and I can take double or triple the recommended dose without bad effect.  I found a study showing [[https://www.ncbi.nlm.nih.gov/pubmed/22149628 |increased gas production]] from inulin, compared to glucomannan.
  
-++++ Potato Starch (Chuño) may have resistant starch | +++++ Potato Starch (and Chuño) may have resistant starch | 
-Glucomannan is from konjac root, a root / tuber like a potato.  Potatoes are [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8158102/ |high in fiber]].  I came across [[https://humanelivingnet.net/2013/06/07/putting-potatoes-on-the-menu/ |Chuño from Peru]], which is freeze dried potatoes.  One form of chuño is chuño flour.  It forms a gel like glucomannan, so I thought perhaps it may be comparable.  The benefit over glucomannan would be availability in Peru and much lower cost.  The gelification may be from the starches amylose and amylopectin, which are not soluble fibers?  "The fiber found in potatoes is a special type called “resistant starch,” which has the health benefits of both soluble fiber and insoluble fiber and causes less gas than other types of fiber." [[https://www.webmd.com/diet/health-benefits-potatoes |Health Benefits of Potatoes, webmd.com]].  How much of the resistant starch ends up in chuño?+Glucomannan is from konjac root, a root / tuber like a potato.  Potatoes are [[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8158102/ |high in fiber]].  I came across [[https://humanelivingnet.net/2013/06/07/putting-potatoes-on-the-menu/ |Chuño from Peru]], which is freeze dried potatoes.  One form of chuño is chuño flour.  It forms a gel like glucomannan, so I thought perhaps it may be comparable.  The benefit over glucomannan would be availability in Peru and much lower cost.  The gelification may be from the starches amylose and amylopectin, which are not soluble fibers? 
 + 
 +"The fiber found in potatoes is a special type called “resistant starch,” which has the health benefits of both soluble fiber and insoluble fiber and causes less gas than other types of fiber." [[https://www.webmd.com/diet/health-benefits-potatoes |Health Benefits of Potatoes, webmd.com]].  How much of the resistant starch ends up in chuño?
  
 According to the nutritional information, Chuño has no fiber: see [[https://www.calorieking.com/us/es/foods/f/calories-in-harinas-potato-starch-flour-harina-de-chuo/8X0vyrXVTqmYEnwOfw_8sg |calorieking.com]] According to the nutritional information, Chuño has no fiber: see [[https://www.calorieking.com/us/es/foods/f/calories-in-harinas-potato-starch-flour-harina-de-chuo/8X0vyrXVTqmYEnwOfw_8sg |calorieking.com]]
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 According to [[https://www.medicalnewstoday.com/articles/potato-starch#benefits |Everything to know about potato starch, medicalnewstoday.com]]: "Some research has shown that resistant starch can increase a person’s insulin sensitivity. Raw potato starch, which a person can sprinkle over food, contains this type of starch" "To make potato starch, a person crushes raw potatoes, which separates the starch grains from the destroyed cells." According to [[https://www.medicalnewstoday.com/articles/potato-starch#benefits |Everything to know about potato starch, medicalnewstoday.com]]: "Some research has shown that resistant starch can increase a person’s insulin sensitivity. Raw potato starch, which a person can sprinkle over food, contains this type of starch" "To make potato starch, a person crushes raw potatoes, which separates the starch grains from the destroyed cells."
  
-Is chuño raw potato starch?  Or at least raw enough to retain some resistant starch properties?+Is chuño raw potato starch?  Chuño is freeze dried potatoes, washed and trampled to remove moisture and sun dried. 
 + 
 +More insight can be had by seeing the difference between the consumer products: [[https://www.allrecipes.com/article/potato-starch-vs-potato-flour |Potato Starch vs Potato Flour: What's the Difference?, allrecipes.com]].  "Potato starch starts with washed and peeled raw potatoes. Using high-speed machinery, the starch is extracted from the potatoes, then dried. The result is a very fine, white powder, resembling cornstarch. Potato starch may also be produced as a by-product of processed potato foods, such as French fries or even potato chips". By contrast, potato flour starts with cooked potatoes. 
 + 
 +So it appears that chuño flour may actually be raw chuño starch.
 ++++ ++++
  
health/fiber.txt · Last modified: 2024/01/25 02:27 by marcos