You might have heard me discuss resistant starch foods before, but today I have something truly life-changing to share with you. It’s the world’s very first complete resistant starch product and now is your chance to learn more about it, what goes into it, and what it can do for you. Let me be the first to tell you more about Complete RS.

Resistant Starch (RS)

Before we begin, I want to quickly re-introduce the concept of resistant starch (RS) (1). We can think of RS as a hybrid between carbohydrates and fiber. Basicaly, the two work something like this: Carbs supply glucose, and they allow us not to convert our muscles to sugar (2). The drawback to them, though, is that some have a hard time yielding steady blood levels from them.

On the other hand, fiber is nice because it feeds the gut flora. But, it can cause mineral malabsorption (and, also, not provide a source of glucose). How do we manage the two of them properly? The fact is that a resistant starch diet gives us all of the good, without any of the bad, from both.

Key Insight: A resistant starch diet is a source of healthy glucose, which spares our muscle tissue, with a steady even level for up to nine hours. How does it work though?

Normal carbs absorb into the bloodstream from the small intestine, and the body has to use hormones (like insulin and cortisol) to regulate it. RS absorbs in the large intestine, so there’s no spike – only a gradual intake.

RS also does not change the absorption of minerals, it improves them! This includes minerals like:

  • Calcium
  • Magnesium
  • Zinc
  • Iron

These are all classic minerals that are hard to absorb, and many folks out there can get too few of them. Thanksfully, RS can help with that so that you can get more of them in your bloodstream.

In fact, the bulk of the data done on RS in humans show that the higher amounts of RS in the diet correlates with:

  • Lower risks of cancers
  • Lower formation of visceral fat
  • Stable blood sugar
  • Less risk of metabolic syndrome and diabetes
  • Decreased cardiovascular risk
  • Better bone health

RS Types

What you might not know is that there are three distinct types of resistant starch, they are:

  1. RS1 – whole grains, seeds, legumes
  2. RS2 – potato, green (unripe) banana, legumes
  3. RS3 – cooked and cooled potatoes, sushi rice, sourdough bread

The tricky thing here though is that RS is best when used in combination. This is true of so many things, like B vitamins or fiber, where you want a nice variety of things – and not just a whole lot of one thing. Simply put, that’s why incorporating multiple types of RS is best.

What does the research say? Well, nearly all of the research done on RS supplementation involves R2 (which also happens to be the hardest to get from foods).

On the other hand, helpful quantities of RS1 and RS3 are easier to get in the diet since they are present in a variety of food categories.

Key Insight: Most studies have shown that it takes between 10,000-20,000 milligrams of RS that starts to make a big difference in the body. That’s a lot, and you simply cannot get from a normal diet (3).

I wanted to close the gap between what a healthy diet could do, and the benefits of RS, because of our direct or indirect struggles with metabolic syndrome (4). Our body has a hard time regulating fuel, which is the root cause of:

  • Blood sugar issues
  • Visceral fat gain
  • We just don’t feel well

Bottom Line: RS can play such an important role in reversing these symptoms and helping you enjoy life. It’s easy to include, too, all you need to know is where to start.

RS Complete

Everything I want to tell you about today comes back to this new product: RS Complete. This is the only product on the market that has verified amounts of one active ingredient: Resistant Starch.

You can easily have constituents of RS, like potato skins, but it is really tough to know just how much of it there is. That is why it took us so long to get this product ready because we really wanted to comprehensively validate the active ingredients (something that was never available before).

Bottom Line: With RS Complete, you always know that you are getting active, viable amounts of RS in your system. Thankfully, there is no guessing, no unpredictably – just what you need to feel better.

The Main Ingredients of RS Complete

First, let me begin by giving you a further breakdown of what you find in RS Complete, and what it means for you and your health…

Green Banana Flour

This is a blend called “nubana,” which allowed us to confirm the amount of RS that was present in this type of green banana flour. In human studies, we know that green banana flour’s resistant starch can:

  • Lower appetite
  • Facilitate weight loss
  • Lower blood cholesterol

One study on women suffering from metabolic syndrome was particularly illuminating. 25 women, categorized as overweight, tracked for 45 days on a diet fortified with green banana flour. Over that time, researchers found:

  • A decreased hip circumference
  • Lower blood pressure
  • Decreased fasting glucose

This was all without dietary change, merely the addition of some helpful RS (in the form of green banana flour).1 This is especially exciting, too, because of the work revealing how RS can help with gut permeability (otherwise known as “autoimmune gastritis”).

One such human study, involving boys with diarrhea treated for autoimmune gastritis, found that green banana flour played a key role in reducing gut permeability.2

White Foods

We always hear the old adage about staying away from white foods, but I think that should include “white processed foods.” If you are talking about Wonder Bread, then yes, you should definitely ignore that – resistant starch in potatoes, on the other hand, can help!

Believe it or not, white foods are some of the best out there. This includes:

  • Potatoes
  • Turnips
  • White Beans

These three foods alone are inversely related (meaning that they do not correlate with) diabetes. This means that the more of these foods you eat, the less you are at risk of having diabetes.3

They are also all high in:

  • Vitamin C
  • Potassium
  • Fiber
  • RS

Potato Starch

Why did we use potato starch? To start, one big factor was that many people have concerns with potatoes based on them being nightshade plants (5). There are two chemicals here, though, that I want to highlight:

  • Solanine
  • Chaconine

These are both found in potatoes, and are both at the heart of concerns surrounding nightshades and the “nightshade response.” I have written before that this is not the concern that many might claim, but these compounds are still found in the skin and the eyes of the potatoes.

Key Insight: Potato starches, however, do not have either solanine or chaconine. They are simply not present. Those concerned about potatoes as nightshades can rest easy, as purified potato starch has none of those same risks.

One particularly fascinating study, involving cookies with and without potato starch, found that participants had half the insulin blood glucose elevation than their placebo alternates. That’s a dramatic change, and a really great indicator of potato starch lowering blood sugar and lowering insulin.4

There was another really exciting study done on potato starch and lowering the risk of breast cancer. A 2015 study compared 306 women, newly-diagnosed with breast cancer, and compared them to 309 healthy controls.

In analyzing their diets, researchers found that those women who had the highest intake of potato starch, from boiled potatoes, were 42% more likely to be free of breast cancer.5

Key Insight: The exciting part of all this is that these effects were all dose-related. This means that if they ate half as many potatoes, there was half the difference, but if they ate more the risk decreased even further.

Bamboo Fiber

This is another ingredient included in RS Complete that I want to tell you a little bit more about. Otherwise known as crefibe, this is something that I included thanks to its cellulose content.

Cellulose is known as an insoluble fiber, meaning that it is not RS, but there is a lot of good data suggesting that RS is especially helpful when it makes its way throughout the colon.

When you do consume it in food, there is often some type of insoluble fiber that helps shuttle things along (to move resistant starch foods throughout your system).

Bottom Line: By including cellulose, we take away the concern of RS only being present in the large intestine.  Instead, we ensure that it gets to exactly where it needs to go, throughout your system.


I like to think of arabinogalactan as a double-win of sorts. It contains RS, but it is also an immune regulator. Arabinogalactans have been shown to:

  • Increases butyrate and propionate (two good short-chain fatty acids)
  • Increases bifidobacteria and lactobacillus
  • It lowers the activity of clostridia
  • Decrease episodes of the common cold by 23%
  • Improves T and B cell response to infections
  • Improves natural killer cell activity

All of these amount to one thing: Arabinogalactans are a big deal, and they can definitely help you in a myriad of ways. It can help with autoimmune diseases, such as:

  • Hashimoto’s disease
  • Graves’ disease (6)
  • Multiple sclerosis

It is also helpful with chronic fatigue syndrome and has been shown to help curb the risk of cancer development.6 The better your natural killer cells are, the better a lot of things are for you overall. That is why I am so excited to have arabinogalactans in RS Complete.

Taking RS Complete

Now that you know more about what is in RS Complete, you might be wondering: How do you even use it? Let me make a bit more clear about how RS Complete can play a role in your diet and your everyday life.

Key Insight: The serving size for RS Complete, for one scoop, is 10 grams of RS blend at 4 grams of RS isolate.

Most studies on RS suggest that the initial benefits begin with 10 grams of RS sources, which is equal to one scoop, per day. From there, you can begin to reap the full benefits with 20 grams of RS sources, two scoops, per day.

Bottom Line: If you are looking at daily maintenance, one scoop per day is often enough. But, if you are looking to reverse ailments like autoimmune gastritis and autoimmune disease, two scoops is really where we start to see the true benefits of RS Complete.

How Do You Use RS Complete?

I am so excited because RS Complete is so safe. Pediatric use, pregnant use, even use while nursing, they are all completely safe. These are all food extracts, which makes RS Complete:

  • Vegan
  • Paleo
  • AIP friendly

The taste is subtle, almost like a banana flavor, and the general health recommendation is to enjoy one scoop daily – added to water, a smoothie, yogurt, or even hot cereal.

In order to help any of the following:

  • Visceral Fat
  • Candida
  • SIBO
  • Autoimmune Gastritis
  • Poor Blood Sugar
  • Cortisol
  • Metabolism
  • Thyroid Function (7)

This is where you want to enjoy one scoop, twice daily, added to water, smoothies, yogurt, or hot cereal. From there, you can really start to enjoy changes in your body, how you feel, and how you live your life. Real change is made starting right here.


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P.S. Whenever you are ready, here is how I can help you now:

1. Schedule a Thyroid Second Opinion with me, Dr. C, Click Here for Details
2. Download and use my Favorite Recipes Cookbook Here
3. Check out my podcast Medical Myths, Legends, and Fairytales Here

Dr. Alan Glen Christianson (Dr. C) is a Naturopathic Endocrinologist and the author of The NY Times bestselling Adrenal Reset Diet, The Metabolism Reset Diet and The Thyroid Reset Diet.

Dr. C’s gift for figuring out what really works has helped hundreds of thousands of people reverse thyroid disease, lose weight, diabetes, and regain energy. Learn more about the surprising story that started his quest.