Unfortunately, “science” is often unmoved by real world observation. But beans or legumes have a long history of feeding some of the healthiest, longest-lived populations on earth. We assert that this is a monumental blunder that persists unchanged, largely unchallenged, unedited, un-reconsidered-now, a Catechism. But many folks eschew beans, due to their demonization by The paleo Diet™…and perhaps also, their propensity to reward flatulence in unaccustomed gut biomes.
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Of the three, beans have the most total fiber in various forms. Most people will be getting their RS3 from potatoes, rice, and beans. Here’s a list of international RS3 rich foods (link removed) that are low glycemic index carbs, to feed both your muscles and microbes. At any rate, you’ll find that shooting for 20-40g of RS3 from real foods also gets you a good bit of other fibers. 15g/day of total dietary fiber probably ensures a person can form a stool and break occasional wind, but this is also the gut of the Pepto-Bismol generation.
![supercow rs3 supercow rs3](https://i.imgur.com/EMYmH8G.png)
This is a far cry from the 80g eaten by poor, rural, modern day Africans subsisting on stale maize porridge, or the 135g+ fiber eaten daily by Paleo-Indians of North America. Many studies of diets around the world show that most westerners are getting 3-5g/day of RS, another 3-5g/day of inulin (mostly from wheat), and less than 15g/day of total fiber. This creates RS3 (retrograded resistant starch) from staple starches. Much of our frustration in reviewing hundreds of studies conducted over 30 years on Resistant Starch was the observation that there was not much dietary recommendation-beyond silly stuff like eat more cold potato salad! But, early on in our experimentation, we discovered how easy it is to work your food food into a form more in line with the ways our ancestors ate their food, e.g., cool-reheat-recycling. In this final post in the series, we cover what sources of foods you can use to up your RS3 intake. Part 2 dealt with the difference between raw RS2 resistant starch and RS3 retrograded resistant starch.
#SUPERCOW RS3 SERIES#
Part 1 of this 3-Part series dealt with incorporating a diversity of fermentable fiber in the diet as more ideal than isolated RS alone.