Eat Bread, Rice & Potatoes WITHOUT Blood Sugar Spikes?

Ekberg cites research showing that as little as 3.5 g of RS per day for 4 weeks led to measurable increases in beneficial bacteria and significant reductions in both diarrhea and constipation. He emphasizes that this is not a drug that blocks a single mechanism but rather a way to normalize the gut environment so it functions as intended. This low dose is accessible and unlikely to cause digestive upset, making it a gentle entry point for those new to RS.

Ekberg outlines that for metabolic benefits, research used 20+ grams per day for 8–12 weeks. He provides a specific example for insulin-resistant individuals: 2 tablespoons each of raw potato starch and green banana flour, totaling about 31 g RS with only 3 g metabolic carbs. Combined with leafy greens and non-starchy vegetables (adding ~30 g net carbs), the total daily metabolic carb load stays around 33 g, which is still ketogenic for most people. He contrasts this with the insulin-sensitive protocol that uses food sources like potato salad and overnight oats, which would bring metabolic carbs to ~85 g — acceptable for metabolically healthy people but too high for those with insulin resistance. He stresses that the RS itself does not raise blood sugar and provides only about 2 calories per gram as short-chain fatty acids.

Ekberg presents this as an alternative for those who are metabolically healthy and want to incorporate RS through whole foods rather than isolated powders. He walks through a sample day totaling 20 g RS from food, but emphasizes that this comes with 55 g of metabolic carbs from those same foods, plus another 30 g from vegetables, totaling 85 g. He notes this is fine for someone active and insulin sensitive, but warns that if you are insulin resistant, you are carbohydrate intolerant and should not use this approach. He also cautions that the RS content of bananas drops dramatically as they ripen — from ~10 g when barely edible green to 1 g when fully yellow — so the “green banana” in this protocol must be quite green.

Ekberg explains that only a fraction of the starch reverts to RS upon cooling. For example, hot white rice has 3% RS and 96% metabolic carbs; cooled rice doubles RS to 6% but still leaves 93% metabolic carbs. Overnight oats fare slightly better at 70% metabolic carbs. Even potato salad, the best of the cooked-and-cooled options, still has 50% metabolic carbs. He emphasizes that the metabolic carbs feed all gut bacteria — including pathogens — and can worsen dysbiosis or SIBO. The real benefit comes from adding pure RS sources, not from increasing starchy foods. He calls the misinterpretation a “health trap” because people end up overfeeding bad bacteria while thinking they’re doing something good.

Ekberg details that RS fermentation produces propionate, which tells the liver to slow down gluconeogenesis — a process often overactive in insulin-resistant individuals. Additionally, propionate stimulates GLP-1, which slows gastric emptying, reduces glucagon, and curbs hunger. He contrasts this natural, mild GLP-1 boost with pharmaceutical GLP-1 agonists, which he says interfere harshly with regulatory mechanisms and can cause severe long-term side effects. The effect is more pronounced but less consistent in insulin-resistant people.

Ekberg notes that in studies where participants consumed raw potato starch, researchers observed reductions in histamine levels. He explains that many people with inflammatory bowel conditions, skin problems, and brain fog are actually suffering from histamine sensitivities — either overproducing histamine or reacting to dietary histamine. By normalizing the gut environment and strengthening the mucosal barrier, RS may indirectly lower histamine burden. This adds another dimension to the gut-healing benefits of RS beyond just butyrate production.

Ekberg describes Faecalibacterium prausnitzii and Roseburia intestinalis as keystone species that thrive on butyrate from RS. They promote the production of mucin by goblet cells, forming a thick protective layer. Akkermansia muciniphila then consumes this mucus, but in doing so, it stimulates goblet cells to produce even more and higher-quality mucus. He notes that people with insulin resistance and obesity are almost always low in Akkermansia, suggesting a metabolic signaling role. This cycle strengthens tight junctions and reverses leaky gut, which is implicated in autoimmunity, IBS, and inflammatory bowel disease.

Ekberg presents a visual comparison of various foods by percentage of RS in the carbohydrate portion. Cooked rice: 3% RS, 96% metabolic carbs. Cooled rice: 6% RS, 93% metabolic carbs. Overnight oats: ~12% RS, 70% metabolic carbs. Potato salad: 36% RS, 50% metabolic carbs. Lentils: 20% RS, 40% metabolic carbs. Green banana flour: 62% RS, 28% metabolic carbs. Raw potato starch: 95% RS, ~4–5% metabolic carbs. He emphasizes that this is why research studies use raw potato starch — it delivers almost pure RS with negligible glucose load, avoiding the risk of feeding pathogens.