Hi Friends, 👋
We all love comforting carbohydrates like rice and potatoes. But many people worry about how these foods impact blood sugar.
What if the same exact carbohydrate could have a different metabolic effect — simply based on how it’s prepared?
This week I’m sharing a short video (above) about a fascinating concept called resistant starch — a simple food science trick that can make certain carbs more blood sugar–friendly while also supporting the gut microbiome.
When starchy foods like basmati rice, sweet potatoes, or potatoes are freshly cooked, their starches are rapidly digested and absorbed, which can lead to a quicker rise in blood glucose and insulin.
But something interesting happens when these foods are cooled in the refrigerator overnight.
The starch molecules undergo a process called retrogradation, where their structure reorganizes and becomes more resistant to digestion.
This creates resistant starch, a type of carbohydrate that behaves more like fiber in the body.
Resistant starch has several fascinating metabolic benefits:
• It raises blood sugar more slowly
• It reduces the insulin spike after meals
• It feeds beneficial gut bacteria
• It supports the production of butyrate, an important anti-inflammatory compound in the colon
In other words, the same bowl of rice or potatoes can have a very different metabolic response the next day — even when reheated.
But what is really happening in your body? The best way to find out is to wear continuous glucose monitor (CGM).
A while back, I wore a CGM for two weeks to better understand how different foods affect blood sugar in real life.
The experience was incredibly eye-opening.
Many of the lessons weren’t just about what we eat — but how food is combined.
If you’re interested in learning more, I break down the 10 biggest lessons I learned from wearing a CGM in my video below.
These insights can help you better understand your body’s response to food — and implement small strategies that can make a meaningful difference over time.
Supplements for Metabolic Health
Berberine Pro
Berberine is one of the most well-studied natural compounds for supporting healthy blood sugar levels. It works in several ways — helping improve insulin sensitivity, supporting glucose metabolism in the liver, and even positively influencing the gut microbiome. In some studies, berberine has shown effects comparable to Metformin (a prescription medication for diabetes) for glucose regulation.
This combination supports healthy glucose handling after meals. Cinnamon has been shown to improve insulin signaling, while chromium plays a key role in carbohydrate metabolism and helps cells respond more effectively to insulin.
Are you hungry all the time? This formula is designed to support the body’s natural GLP-1 signaling pathways — hormones involved in appetite regulation and satiety. By supporting GLP-1 activity, it may help reduce appetite, improve portion control, and support metabolic balance.
Here’s a perfect example of a recipe that becomes even more metabolically friendly the next day as resistant starches form! Watch my cooking demo of this recipe here.
Purple potatoes are a rich source of the special "dark purple antioxidant" called anthocyanins! They are generally lower glycemic index compared to traditional potatoes. They are also a great source of potassium, vitamin C, and trace minerals like selenium. The dressing in the recipe is also loaded in antioxidant, anti-inflammatory, and detoxifying ingredients!
1 small bag of petite purple potatoes (24 oz or 1.5 lbs)
1/4 cup Extra Virgin Olive Oil
1/4 small red onion, finely diced
2 cloves of garlic, through a garlic press zest
Juice of 1 lemon
1/3 cup finely chopped cilantro
1 tsp Himalayan or sea salt
1/4 tsp black pepper
1) Cut the purple potatoes in 1/2
2) Put about 1.5 inch of water in a large pot and place the potatoes over a steaming rack. Cover the pot with a lid and turn the stove to high heat.
3) Once you see the steam coming out of the pot, turn the heat to low and leave covered for 15 minutes, or until the potatoes are tender when a fork is inserted.
4) As the potatoes are steaming, make the dressing by putting together all the other ingredients in a large mixing bowl, and whisk together.
5) Drain the potatoes, and add them to the dressing. Mix well. This is a great side dish for brunch, lunch or dinner!
Daylight Saving Time Tip
It’s amazing how just a one-hour change in the clock can affect us so much and leave many people feeling more fatigued this week. The shift can temporarily disrupt your circadian rhythm and sleep schedule.
What can you do to help your body adjust?
• Keep your blinds open in the morning to let natural light into your home.
• Try to get outside for 5–10 minutes of sunlight soon after waking.
• Wind down a little earlier in the evening and aim for an earlier bedtime if possible.
• Consider taking a Methyl B Complex in the morning to help support energy production and mental clarity as your body adapts to the time change.
Small adjustments like these can help your body reset its internal clock and make the transition a little easier.
Thanks for reading this week’s newsletter. Please feel free to share it with a friend or family member who is working on improving their metabolic health!
Warm regards,
Rajsree Nambudripad, MD
