Once again, here are my previous posts on resistant starch:
- Prepare for the “Resistant Starch” Assimilation; Resistance is Futile (180 Comments)
- Resistant Starch: 4-Letter Word? Nope. Goal: Create Mashed Potatoes A Diabetic Can Eat Every Day (452 Comments)
- Resistant Starch: Now We’re Getting Somewhere (68 Comments)
- Resistant Starch: Now We’re Getting Somewhere, Part 2 (35 links to research) (127 Comments)
- The FTA Resistant Starch Trial: N=75 +++ (58 Comments)
- Beans and the Second Meal Effect: Resistant Starch (36 Comments)
- Low GI Mashed Potatoes! and the Resistant Starch Content of Foods (24 Comments)
- How Resistant Starch via Potato Starch and Beans Helped a Type 2 Diabetic
Here’s what resistant starch looks like, feeding your colonic gut bacteria (and how probiotics can actually survive the stomach & small intestine to get to where they’re supposed to be).
Resistant Starch Granules Feeding Gut Bacteria
Here’s another close to home anecdote. Recently my wife, Beatrice, got a blood glucose monitor and began testing regularly. Her dad has been type II for over 40 years, so it’s a good precaution for her to take. And the numbers were a bit alarming. Fasting BG averaging in the 110-120 range, or so. Probably Physiological Insulin Resistance (PIR). See, in spite of my posts about rice, beans and potatoes: on average, we’re pretty low carb around here simply because we don’t gorge on fruit and there’s usually no grain or grain products to be found in the house—nor sugar water drinks.
I recall back when, when my dad was dropping weight on an LC Paleo diet, same thing. And it was alarming because I had no knowledge of PIR at the time and often experienced high FBG readings myself.
…Anyway, Beatrice began eating some beans every day (she doesn’t do the potato starch), just like she did growing up, Mexican heritage & all. Well guess what? An immediate drop in FBG to the low 90s. I mean immediate. Next morning, where it stays. So I think LCers and LC Paleos have some ‘splainin’ to do is all. Either there’s nothing wrong with having elevated blood glucose all the time, or there’s nothing wrong with beans and perhaps other starchy natural foods. You can’t have it both ways.
Moving on, “Tatertot” Tim has assembled a 7-page exhaustive and complete list of the Resistant Starch content in foods, with references and notes.
RS in Food
Click here to get the 7-page PDF. Here’s what Tim says:
Quite a few surprises when you see it all in one place. For instance, bread. Freezing white bread for 30 days doubles its RS content. Also rye and pumpernickel are the highest in RS by far. Not that I’m eating bread, just saying.
Some other surprises were uncooked rolled oats at 7-14% RS, and the big span in cooked potatoes .16% on low end for boiled to 19% for ‘roasted and cooled’.
You can also see the difficulty in pinpointing exact RS values. For instance, the label on Bob’s Red Mill Potato Starch says 1TBS=12g. The range of RS in potato starch is 66.7 – 79.3%, therefore 1 TBS of potato starch should have somewhere between 8g and 9.5g.
You can also see why RS is hard to get in any meaningful amount eating a typical paleo or SAD diet. 3-5g/day is the estimate in SAD and may be even lower in paleo.
I should think it safe to recommend people try to get 20g/day of RS and when food isn’t enough, supplement with a bit of potato starch.
I added references to the list. If anyone has questions about how the food was prepared or where the values came from, they can easily go to the paper I got the info from.
As a final note, an ignoramus posted in comments (deleted, because I don’t entertain stupid very much anymore) the other day that ‘using fart inducing potato starch was just as asinine as using a magical bracelet‘, ignorantly ignoring the fact that the value of resistant starch is only in dispute amongst the woefully ignorant (LCers and Paleos). The essential dietary requirement for resistant starch to feed gut bacteria and its universal benefits is well established over 30 years, in hundreds of studies. Hundreds. I put a few of them up here and here.
Supplementing with Potato Starch
- For myself and others I’ve corresponded with, it subsides in a couple of weeks.
- The fartage may actually be indicative of something good going on and not a problem. It may be fixing an existing problem.
- I found that when I ran out of potato starch and switched over to plantain starch, above average fartage for a day or so, then back to normal.
- Even beans not properly prepared by soaking don’t give me much in the way of farts, anymore.
In terms of quantities, I mix it up a lot. Some days it’s a heaping T or two, other days none, and other days just a t, and at different times. I plan to make a blend of potato starch, plantain flour and tapioca starch for my supplementing—as I suspect different starch granules feed different bacterial strains differently. I also plan to keep it up with a variety of properly prepared beans, lentils, legumes.
It is what it is. Which is why, on this score, I’m laughing my ass off at LCers and LC Paleos who simply will not look at the science and don’t care, because of what they think they know: which is a Big Fat Zero on this topic. It’s laughable, sobering and disappointing all at the same time. Don’t buck the catechism, no matter how ignorant it has proven to be.
Next up will be a post a long while in coming. Remember when I promised mashed potatoes for type II diabetics? We have them. Yep, diabetics can now chow down with nary much of a blip in a blood glucose spike. When you see the data, compiled by a PhD Chemist, a very precious few of you might begin getting a clue that all starch is not created equal.
You’ll cure your ignorance. Stop being willfully stupid. So that’s a good thing.
Flyingpig 
Galina L. 
Brad 
I’m in, currently experimenting with 1tbsp of potato starch in my kefir PWO. Started with 2×2 but that caused fartage I have never experienced before… All fine now, reckon I’m getting used to it. I notice increased satiety, although that could be because of the bone broth I am drinking as well now. No real difference in sleep so far, though my dose is probably too low and not close enough towards the evening.
You guys may be onto something, so thanks for exploring it.
A lot of explanation have already been done, for example, on Hyperlipid blog, Vilhjalmur Stefansson and his former expedition member had more elevated FBS on their all-meat diet(while feeling more healthy) . After several years VS had to return to all-meat diet to deal with old age issues. It worked. I experimented with “safe starches” last year. Never again. My FBS went down on the diet with more carbs, but I started slowly regaining weight,got some inflammation near a root of one of teeth, retained water, got less stable energy, so eventually I choose more important for me things over a number.
It looks like physiological IR is the way a body saves glucose for where it is needed absolutely.
Wow – cashews coming in at an impressive 12.9% Is that roasted or raw?
Great work (you too tatertot) on this topic.
P.S. The link to the reference on cashews results in a “Not Found.”
Galina
Every VLC person on earth has retained water, gained weight (oh, myyyy), had localized inflammation (this was plain fucking stupid–if you had local inflammation on a tooth, this was to fight an infection, dumbass), and been in the doldrums.
You’re dismissed.
I see so many posts about cooling potatoes or rice before eating to increase the RS.Are people forgetting that our body is usually 98.6 and wouldn’t this cool the food and turn some of the starch back to RS before it gets absorbed?
@EF (and Richard) – Please use this link for reference number 11:
http://apjcn.nhri.org.tw/server/APJCN/19/2/274.pdf
Let me know if there are any other broken links. I was hesitant to add the links because I know they don’t last forever.
Wolfstriked: as far as I understand it, the fact that method A – In vivo (ileostomy or intubation in living human) measured the RS means that the percentage is after the food has already been in the body for hours. Correct?
My question would be: if I can saute my potatoes in the evening, and let them sit in the fridge overnight to increase their RS, can I then re-heat them without reducing the RS level to what they were before cooling? Tatertot?
Body temperature is not enough to gelatinize potato, plantain, or tapioca starch. They need to be heated above about 150 degF.
The deal with heating and cooling is a chemical process called retrogradation–the gelled starch crystallizes as it cools forming a type of resistant starch.
@Mart – Cooking potatoes, then cooling increases RS as you know…reheating them should cause the RS to lessen, but I think it also depends on how much moisture was removed when you initially heated them. If you look at the RS contents list above, you will see that potatoes ‘roasted and cooled’ have significantly more RS than potatoes ‘steamed and cooled’. A big part of the gelling properties of starch involves water. This is also why potato chips have a lot more than some other preparations and why freezing for 30 days (removes lots of moisture) increases the RS.
It would be really difficult to accurately predict your RS intake using the list I provided because there are so many variables. However, using the list you can see targets for increasing RS intake.
Potato chips?????? I had my last potato chip on January 3, 2003 because I just could not eat one bag, let alone 1 chip. I always told myself that when I am 85 I would say to hell with it and eat them again. You mean there is a real reason to eat them now. LOL. I also used to freeze my chips before I ate them. Sounds like I was ahead of my time. That was back in my fat phobic days. I suppose I would have to make my own with good oils, huh?
Hey Janet, I planned to take some handfuls of Fritos corn chips and just re fry them in extra virgin olive oil. At least it would have only good oil on them and if the salt is only on the surface and it is removed by the re frying, I can just sprinkle salt on them. I’d freeze them just for the resistant starch.
Janet:
Honest Chips.
http://www.honestchips.com
Coconut oil.
I might also suggest Kiwa chips. Made by a company out of Ecuador, and they use palm oil. Utilize pretty much all of the ‘safe starches’.
http://www.kiwalife.com/en/
That looks like a very nice find, Robert.
They are pretty darn good, and I’d recommend the plantain chips, but your YMMV.
Definitely a rare find among the sea of ‘regular’ chips.
Keep in mind that many, if not most, rolled oats are prepared by steaming the oat kernels/berries to soften them and then they are rolled. This steaming would likely reduce the RS and of course they are no longer “raw”. So… know how your oats are processed if you are eating them for their RS.
Mart if you re-heat “retrograded” starch, which is the process that creates the RS, you will break down and reduce the RS. You’d have to let it cool again so the starch can retrograde once again into more RS.
….Also, Galina, while resistant starch is a “safe starch,” the reverse is not the case. SSs as were talked about were basically rice & potatoes, mostly rapidly digesting starch.
Which is the whole point of all my posts. This is what I mean by LCers thinking they know what the fuck they’re talking about wr to RS when they haven’t a fucking clue…but it doesn’t stop them from not reading the posts, digging into the references, experimenting themselves, but then pretending like they just know.
I’m not tolerating it any longer and I’m not going to be friendly about it. I believe that thus far, oly a single person has made a cautionary argument about RS based on actual science and not complete confusion and ignorance.
Not sure how you guys here feel about Matt Stone and Anthony Colpo, but Colpo recently did a guest post on 180 Degree Health on ‘Healthy Whole Grains’ and explains a lot of the background on how the issue of ‘fiber’ got so screwed up. I made a longer comment on the blog, but thought this bit was worth sharing:
Resistant Starch has three strikes against it:
1. It contains the word ‘Starch’
2. People are burned out on ‘Moar Fiber’
3. Gut Flora is a new science
The whole article is here if anyone cares to read: http://180degreehealth.com/2013/08/healthy-grains
Who cares how we “feel” about Stone/Colpo, is the science and argument sound? I think so.
I don’t mind my anecdotal n=1 to be dismissed, but mostly I wanted to point out that some explanations you requested were given by less dismissable people. I don’t doubt that part of population could be fine eating starches, the thing I doubt is the totally negative perseption of physiological IR.
Galina, even if for some reason you can’t tolerate normal starch at all, you realise there is a difference between that and starch YOU don’t primarily digest, that is instead primarily digested by bacteria in your gut, right?
As in — by way of analogy — there’s a difference between fiber and white sugar.
My dentist says I have zero plaque to remove since giving up most starch, and I have no
heartburn, ~ever~ Why would I want to feed the bacteria? I’m good.
I do eat some white rice and a few tubers but keep it < 100 gms.
I'm Jaminet all the way.
FBS went from 95 to 85
Beans are against my religion ;) I feel better keeping it nutrient dense and not so much volume.
Beans are starch are what I'll eat during The Collapse, but not yet.
Galina, please go research what RS is because it’s obvious you don’t know – which is the reason Rich blew up at you. Read some of the previous posts and come back when you know the difference between “starch” and “resistant starch”. Hint, it relates to the word “resistant”.
lol
Cate, if you don’t know why you’d want to feed your gut bacteria then you’re knowledge is too lacking for anyone here to spend the time to try to educate you. I suggest you go research “probiotics” and “prebiotics” and their health benefits. While you’re at it, go read Richards previous posts on Resistant Starch so you can understand that RS is ***NOT*** a digestible starch like rice, potatoes, bread, etc. RS does not contribute to Jaminet’s PHD recommended grams of daily carbs….. because it’s NOT DIGESTED! It’s a prebiotic.
@Cate – You are feeding them whether you want to or not! Paul Jaminet will tell you quickly that the fiber and RS found in his recommended diet is ample for a healthy gut.
This whole RS road-show is more about getting the info out about RS, what it does and where it’s found than to convince every single reader that they absolutely must eat more RS or else.
The people I feel who should take steps to really try to get more are those who have been following SAD, paleo, or any other diet plan that completely eliminates all sources of RS and most fiber. To folks on an all-meat, carnivore diet…I don’t know; I find it hard to believe it is the best eating plan, but if they are thriving–who am I to say?
Thank you Brad.
Hee hee.
I don’t see myself adding potato starch or eating cold potatoes.
I like mushrooms and onions for my prebiotics. Sorry, I am not getting the point if a person thinks their
biota is dialed in why you would add beans and RS. If you think it helps your IR or gut health, by all
means change something because it is a bit like keeping a salt water fish tank. (Not an exact science)
Okay, I’ll take my Biology degree and leave before I get called the c word. ;)
Brad, I tried RS only in the form of cooled cooked potatoes(not green bananas or powdered potato starch), often in the form of a salad – mix of cooked potatoes, cooked beets , raw onions, homemade pickles or sauerkraut, typical for my native cuisine . Whatever is good in theory and regardless of other’s experiences, own case is the decisive factor. I don’t think that everyone should be lowcarbing, but thous who do find it by try and error. I question an ultimate negative perception of FIR for not-diabetics.
Oh, seriously.
Cooked, cooled potatoes, etc., is a MIXTURE of mostly regular, rapidly-digested starch plus resistant starch. Whereas uncooked potatoes or raw potato starch is mostly resistant starch.
To revise my above analogy, it’s the difference between Metamucil powder and brownies with added fiber.
Cate
I’ve actually had three salt water tanks. A 180 gal big fish tank with too high of nitrates to keep invertebrates who can barely stand a measurable level but fish can take up to about 40 ppm. Also a 60 gal reef aquarium with small fish, corals, anemoneas, shrimp, snails, etc. also a 20 gal quarantine tank.
It’s pretty damn exacting science to me, unless you want $2000 worth of corals to crash.
And what does that mean? Your biology degree doesn’t mean a thing to me. I have maintained saltwater tanks without one, and while a fish ony tank is pretty easy so long as you deal with the ammonia and nitrites which is easy and automatic if you set it up properly and build the bioload slowly so the bacteria multiply commensurate with the bio load (including fish waste and unconsumed food), nitrates are a whole other story and require anaerobic bacteria because algae scrubbers won’t cut is and cause their own problems anyway from decay.
I went through many, many iterations with the latest tequniques, because the original way to keep a reef tank was simply 80% water changes every week to dilute the nitrates. But low and behold, after many gizmos and many, many methods we came upon a simple solution: 6-8 inches on sand in the bottom. Prior to this we were doing the standard 2ish inches with water chambers under the sand. Just a simple 6-8 inches of sand did the trick. Add a good protein skimmer and an algae scrubber in the sump underneath, and good to go.
No biology degree required.
@tatertot
Tim, I followed the discussions on RS taking place in this blog. I can confirm without a doubt all the benefits. I was checking your list and I cannot find any mention of Hi-Maize starch flour. In my part of the world, I have access to a product called FiberFine produced by a Norwegian company which also develops other interesting stuff (the Sukrin products for example, they also have a nice bread mix which contains a lot of RS). I had already supplemented with potato starch in the past (and my wife was not too happy … fartage you know) but I found the taste rather unattractive, and this FiberFine is better in this respect (not the price though). I saw that it was based on the Hi-Maize stuff and I know that you guys are not really keen on it because of the marketing bollockery and price. But as I said, there is also the matter of taste. I do very green bananas as well almost every day (almost uneatable, dries the mouth instantly and blunts the sense of taste for a short while) and I like buckwheat (I make French crêpes … since I am French myself :) ).
OK, what is the point of all this babbling ? Hi-Maize: missing in your PDF. Was it intentional ?
Cate, your biology degree holds little weight when you make decisions based on criteria like “I can’t see myself…”. My lowly computer science engineering degree and logic training notwithstanding. Sure onions are a healthy thing, and yes prebiotic. I think Richard has the right idea with targeting a variety of prebiotics from different foods as there is a huge variety of different microbiota in the gut and likely thrive on different types of food/molecules. Literally trillions in numbers, and likely thousands of varieties – but you must already know that since they must have taught you that in biology school. Btw, you didn’t say anything about eating onions in your original post, you just said “Why would I want to feed the bacteria?” which is a pretty dumb statement from a biology student if taken on it’s own. If you are really eating the PHD diet then yeah, it’s questionable if you really need to supplement with RS since you may be getting a fair amount. Tatertot would know better if the PHD diet comes close to the 20-30g (I think is the daily recommended). Maybe you would benefit, maybe not. Personally I have trouble consuming the two pounds of starchy carbs, and huge amount of veggies that Jaminet prescribes in addition to the protein and fat. It’s just way too much food for me to eat with only two meals per day. In general I like the PHD gig, but I question the need for so much white rice and potatoes – non nutrient dense foods – even with my active lifestyle. For sedentary people, it make no sense to me, to waste calorie consumption on fairly vacant calories. So for me, supplementing RS I think is a reasonable idea. And hell, tapioca starch is dirt cheap, and the effort to include it in a smoothy or even just mixed by spoon in a glass of water is nothing.
Btw, my personal experience – so far – is that the odor from fart-age of eating lots of onions, which I have done, is *many* times worse than the fart-age produced from raw starch.
I also recently started using a BG meter and was also alarmed at morning BG at 105 to 110. So I started testing a lot. Continuing IF a few hours later it was in the mid 90s. After meals never went above 120. I’m a medium-low carber. So either
(1) I am in bad shape because morning BG is too high.
(2) I am in great shape because post meal BG <= 120.
Unfortunately I can't find any literature to choose between (1) and (2).
High FBG is often due to the ‘dawn’ effect. BG drops in the middle of the night and liver gets busy and pumps out glucose. My FBG can be as high as 180.
One night I woke up hungry. At some cornflakes and milk aroun 4a. Upon rising, FBG was 121. Hasn’t been that low in years.
7 mos ago I began experimenting with all this. Of course it took at least a month to put all the info together and understand it. I was on 2000 g metformin and 2 glipizide…..that was keeping me chained to the loo. I have a smoothie with 3-4 T potato starch, 1/2 c oats, 1/3 c raw coconut, 1/4 c nuts, 1 T Melaleuca GC Control, 1 T, zylitol, frozen green banana, ice cubes, and some milk. Soooo yummy, it is better than a Wendy’s Frosty!,
Now, I only take ONE metformin in the am. But, after reading about the beans, I’m going to incorporate them and see if there’s a better reading in the am. Anyway. Thank you all so much for spending time and effort to shine a light!
@FrenchFry – Hi-Maize is there, page 5, under Raw Starch/Flour and in between Garden Pea Meal and Hylon. My computer alphabetized it for me, maybe there was a better way to make the list more readable.
I really don’t have a problem with Hi-Maize, I just hate seeing people suckered into thinking that baking with will make their wheat flour recipes healthy, or buying a loaf of bread ‘now with added Hi-Maize’ a good idea.
I really don’t mind corn at all. I just don’t like tricky Big Agro Corps.
@Clem – I had the exact same pattern. It went away mostly when I started PHD levels of starch and completely normalized after I started adding RS to the mix.
I’m told that what you are seeing is proof that the body does not react to endogenous glucose as fast as exogenous glucose. When you run out of readily available glucose, your liver makes it. When your liver makes it, you don’t get the same insulin response as if you’d eaten it.
For me, this problem also caused insomnia. I would fall asleep normally at 10pm and waken around 3am when processes were kicking in to ramp up the gluconeogenisis pathways.
The best test is actually the hbA1C, though.
Clem, so if you were to sleep-in, you’d find a lower morning BG.
As a moderate carber, your morning BG is explainable depending on how deeply you are fasted and can vary through a couple of mechanisms – if you want background on that, I know many people find useful the posts on Gluconeogenesis at Richard Feinman’s site and on Physiological Insulin Resistance at Peter’s ‘Hyperlipid’ site.
I’d vote for (2) :) – that postprandial BG is rather impressive and seems to show a consistent meal composition too (never veering to any substantial amounts of hi-glycemic foods, for example).
BTW, did you send away for the calibration strips for your home BG meter? They can make quite a difference.
@Brad – PHD recommendations for fiber are fairly CW, imo. In Chapter 14, Fiber, he talks a lot about RS and butyrate but never really connects the dots–his advice is to eat 1% of energy as fiber per day (roughly 23g), but doesn’t differentiate between fermentable and non-fermentable fibers.
Recommendations in many studies are for about 20-30g of fermentable fibers and 5-10g of non-fermentable.
When I added up my fiber intake with PHD it was about 5-10g fermentable and 5-10g non-fermentable–just a tad higher than SAD. Paul does recommend a lot of leftover, chilled starches which boosts RS. Eating PHD with a few dried plantain slices and green bananas to gets the RS up quickly.
Just wondering…I have started to make my own yogurt. I like it, but it is way runnier than the supermarket stuff. ( I know they use whatever to thicken them). I usually mix 2Tb potato starch with 1 C of my yogurt and just down it at once. My question is: can I premix my potato starch with my yogurt? I ask because of two things; 1, it thickens the yogurt a little and am concerned that it gels a little and may reduce the RS content (though i see in an earlier comment that it shouldn’t gel below 150 deg), and 2, will the bacteria predigest the RS before it gets to my colon. Not sure if that makes any sense. I would only add RS potato after the yogurt has incubated and cooled down, then I would refrigerate. Thanks
Jason – I think that adding potato starch to yogurt is probably the absolute best use there is for potato starch. Mix it ahead of time all you want–the bacteria in the yogurt won’t degrade much of the RS, especially if it’s refrigerated. If you left it at room temp you might not like the results.
The picture in the blog above is cultures of yogurt bacteria adhering to resistant starch granules of Hi-Maize corn starch. The bacteria actually etch themselves into the starch granule and encapsulate themselves in a protective shield allowing more of the probiotics to survive the harsh environments of stomach and small intestine. Eating yogurt by itself you are lucky if any of the probiotics make it to the large intestine where they are beneficial. This is not to say that eating yogurt or fermented foods is a waste of time, but adding RS to the mix increases odds of the bacteria you are targeting getting to where you want them. Lots of money being spent on this encapsulation phenomenon to make more shelf-stable probiotic products.
Tatertot,
Hi, I had Ulcerative colitis over several years which ended up with me having an ileo-anal pull through surgery. I no longer have a large intestine. So from reading you message to Jason above about adding R.S. to his yogurt and the benefits are made in the large intestine, what does that mean to me?? Also, can anyone address about all talk about healthy bacteria, feeding the healthy bacteria and the fact that I no longer have a large intestine?? I was diagnosed Type II diabetic 6 months ago. Thanks.
Ray
I’ve been watching these posts with great interest and have come across some references to RS lately:
1. Pandora’s Lunchbox: How Processed Food Took Over the American Meal by Melanie Warner, talks about RS in Chapter 10: Healthy Processed Foods and a company in particular called PenFibe, which when I google get this website http://www.fitinfiber.com/ (I’m sure Bob’s is cheaper) The book talks about how food scientists are looking at adding RS to processed foods to increase the fiber. Overall, I’ve found the book an interesting read.
2. Robb Wolf in his podcast episode 31 talks a bit about RS (it’s an old podcast, a few years old now)
3. Does Tim Ferriss have it right in The Four Hour Body with his slow carb diet that is like paleo but with beans and cheat days?
How much in the way of beans is Beatrice eating each day to see her result?
Very interesting series! Look forward to your next post!
Brad,
like you, I can’t handle that much caloric low-nutrient density foods suggested by Jaminet in safe starches, especially when I’m sedentary. Also, I don’t have a taste for them.
Most of the time I’m moderately LC and occasionally drop into ketosis and IF.
So I just take take unmodified potato starch because it’s nearly all Resistant starch and never gets digested into glucose and absorbed in the small intestine.
The fact that Resistant starch does not get digested to glucose is ridiculously easy for anyone with a BG meter to check – well, maybe except for certain biologists ;) There’s no change in BG after taking 4 tablespoons of unmodified potato starch, even if you’re in ketosis. None. Ketostix also stay positive.
Thanks tat, I figured it would be ok, but you never know.
@Michelle – You are precisely why I have kept this RS thing going. I want people who read a bit about RS to remember these posts and realize there is more than one way to skin a cat. I have a feeling that in a few years, RS is going to mean ‘grain additives’. RS can definitely be found in other places than grain and processed foods.
I’m off on a road-trip now, will try to catch up on comments Sunday evening.
While I don’t deny that there’s evidence that RS is good I still find it odd that I need to supplement with a processed form of it to get *enough*.