Lately, I'm interested in optimizing my LDL-P (keeping it under 1,000 particles) while keeping HDL in the mid-range. I'm also interested in keeping blood sugar level and avoiding spikes in glucose / triglycerides. I've just about got this figured out and where I want it.
In looking to avoid blood sugar spikes, I noticed green bananas have a particularly low glycemic index (and I actually kind of like the starchy taste / texture.) It looks like the glycemic index is lowered due to RS2 resistant starch. This seems like an easy hack, however, looking further into resistant starch, I came across these posts:
Resistant Starch (RS2, specifically) is mentioned to be anti-prebiotic, promoting insulin resistance and fat gain:
Resistant Starch is mentioned to increase yeast / candida overgrowth:
Adding resistant starch increased LDL-C alone over 200:
Adding a relatively small amount of resistant starch increased LDL-P to the highest recorded LDL-P of his life:
Adding a relatively small amount of resistant starch increased LDL-P to over 2,500 particles:
Adding a relatively small amount of resistant starch increased LDL-P to over 3,000 particles:
So, I'm wondering if green bananas are a worthwhile hack for lowering the glycemic index of this starchy fruit, or if I'm better off eating those ripe and sugary? Is RS2 specifically worth avoiding, or is there a difference between raw unripe green bananas and bob's redmill potato starch? Is RS1 or RS3 worth consuming, or is RS best left out of the diet? I'm also curious what the mechanism might be for resistant starch worsening LDL-P.