Peter Attia· MD
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.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
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.
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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.
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.