Make potato salad part of your summer picnics and BBQs because cold cooked potatoes are good for our gut health.
Gut microbes love cold potatoes
Cold cooked potatoes are great for your gut health because they contain resistant starch which help feed the beneficial bacteria.
Once cooled the sugars in the potatoes become resistant to human digestion, but they travel through the gut to feed the microbes. Resistant starch is sometimes called a prebiotic, which means it feeds the bugs.
The good bacteria is our gut use this kind of starch to make beneficial molecules for our health, called Short Chain Fatty Acids. These SCFAs are anti-inflammatory, and support colon cell health.
Resistant starch is slowly fermented
If your digestion gets upset with high FODMAP foods (which quickly ferment in the gut) then try foods with higher resistant starch content. Cold pasta and rice work the same way.
Cold potatoes don’t spike blood sugar levels
The sugars in cold cooked potatoes will release much more slowly than when they are hot. This helps if you’re trying to manage your blood sugars, for example if you are pre-diabetic.
So using up your excess potatoes is great for avoiding food waste, better for your blood sugar, and tasty for your gut microbes.
Cold potatoes really are good for our gut health!
IBS Nutritionist
Hi, I'm Anna Mapson, registered Nutritional Therapist.
I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.
I can help you to:
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- eat a well balanced diet, with tasty meals that are simple to prepare
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Find more about my 3 month 1:1 Gut Reset programme.
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After boiling potatoes and refridging them can you reheat and still get the resistant starches?
Hi Sonny
This is a really good question, I think, after a bit of research that reheating the potatoes makes them less resistant starch again, where as pasta and rice tend to keep a portion resistant starch even when reheated. Thanks for the great question!
No
No, it’s better not to reheat potatoes. Eating them cold is better for diabetics and for a healthier gut.
Yes. Reheating potatoes, rice or pasta after refrigerating 12 hours or more will not reduce resistant starch content.
Hi, my wife is a type2 diabetic but loves potatoes in the mornings. I cut them up with the skin, 1” blocks, rinse them 3 times and then boil them after an hour or so, till they are semi cooked. Then rinse again in cold water. Then, I put EVOoil in a pan, fry some onions, add a bit of salt and paprika, and fry them for for a few minutes, then put them in the fridge for the next day. Reheat them a bit, and then eat it at room temperature. Is this still considered resistant start/prebiotic?
Hi Bob, the more you cool the potatoes the more resistant starch will be in them, as it heats the changes to the starch mean it’s less resistant. If you want to have the most resistant starch you should eat them cold, but if you want to enjoy the potatoes hot there is still a benefit to eating them, so enjoy them as you like! 🙂
No that is incorrect Anna. Once cooled, reheating doesn’t decrease the resistant starch.
Dear madam
Eating cold rice is it healthy ،not contaminated by bacteria
Thanks
Hi, it’s important to remember that the entire meal should be considered when thinking of glycemic control. Sure, chilled potatoes on their own might warrant lower blood glucose levels, but what else is on the menu? If the meal itself has a balance of carbohydrates, protein, and fat, there is no need to eat cold potatoes, unless you really just want to. And not many people would like to eat cold potatoes. Sincerely, a Registered Dietitian.
I rather like cold baked potatoes and cold potato salad.
Does it help to soak the potatoes and pour off the starchy water
Hi Vera
It’s not like cooking beans and pulses where you need to remove the FODMAP elements to improve digestion, so just boiling potatoes and then draining normally will be adequate.