Both insoluble fiber and RS3 are enriched in low GI starchy foods -- lentils, peas, legumes, whole GF grains. Other roots/vegs and tubers are also abundant in either RS3 (sago, cassava, taro, heirloom potatoes) or insoluble fuel (turnips, okra).
- ½ cup soaked buckwheat porridge, ham, 1 Tbs raw potato starch BRM or green banana flour (WeDo's or Mt. Uncle's)
- 1 cup cooked broccoli, 1 cup of pre-cooked lentils, ¼ cup kraut, ½ cup walnuts
- chicken kale salad with raw carrots and 1/2 cup wild rice, five (small) roasted red potatoes
RS2 = raw RS
RS3 = cooked/crystallized/cooled RS (superfood = fuel for superhumans + super gut flora)