Nutrition topic
Resistant Starch
Last updated 2026-07-02· Last reviewed 2026-07-02· 1 min read
Reviewed by the Ultimate Longevity Bible editorial team. Educational reference — not medical advice. See disclaimer.
Types
- RS1: physically inaccessible (whole grains, seeds).
- RS2: native granular structure (raw potato, unripe banana).
- RS3: retrograded — formed when cooked starch cools (cooked-then-cooled potatoes, rice, pasta).
- RS4: chemically modified (industrial).
Evidence
- Improves insulin sensitivity in cross-over trials.
- Reduces post-prandial glucose excursion when substituting for rapidly-digested starch.
- Consistent increases in fecal butyrate and butyrate-producer abundance.
Practical
- Cooking rice, potato, pasta, then cooling and refrigerating overnight produces meaningful RS3 that is retained on gentle reheating.
- 15–30 g/day of RS is a reasonable target; RS supplements (potato starch, Hi-maize) are available.
- Ramp up slowly to allow microbiome adaptation.
- Prebiotic Fibre — Intervention.
- Synbiotics (Prebiotic + Probiotic Combinations) — Nutrition entry.
- Fermented Foods — Nutrition entry.
- Dysbiosis — Hallmark.
- Berberine — Intervention.
Related entries
Butyrate, Fibre and microbiome, Continuous glucose monitoring, Legumes.