Peter Attia

This is the type you're most likely to find in supplement form.

If you're looking to double down on RS-2, you're going to be buying an RS-2 supplement.

RS3s are known as retrograde starches because these are starches that have been cooked, which disrupts the starch structure, but then cooled, which causes the starch to retrograde into a crystalline form that resists digestion.

In practice, and by the way, again, this is not something I knew until a few weeks ago.

In practice, this looks like cooking your starchy food, like your potatoes or rice, and cooling them in the refrigerator overnight.

Now, it can be warmed up, but if it gets too hot, the resistant starch will break down.

So what's really interesting here is I'm the only person in my family, Nick, that loves eating cold food.

starchy food.

So if we have leftover mashed potatoes, if we have leftover potatoes of any kind, if we have leftover rice, I am simply too lazy to heat that stuff up.

So I'm always eating it cold, much to my wife's chagrin.

And I finally realized like I'm doing one thing right here, which is I am actually getting the maximum amount of RS3 resistant starch.

So anyway, we'll note this in the table.

And again, remember RS2 you're going to buy in supplement form, whereas RS1 you're going to get in a whole oat.

By the way, you're not going to get that in an instant oatmeal.

Worth making that point here.

If you process the heck out of oats, you sort of lose this capacity.

Anyway, hopefully that helps with what a resistant starch is.

Yes.

You mentioned them at the outset, but I'll restate them.

So satiety and weight management, glycemic control, cardiovascular health, and colorectal cancer prevention.