Cold, Cooked Potatoes Good for Gut Health

You may want to include potatoes in your diet, as they are only 100 calories, high in fiber, potassium and vitamin C, not to mention they are inexpensive. 

But potatoes have been much maligned for its high carb content and high glycemic index, a measure of how fast and high a food raises your blood glucose (sugar) level. 

But you do not have to avoid potatoes altogether. While hot spuds are not the best thing for you health-wise, allowing them to cool down after cooking, as in refrigerating them, like in potato salad, is much better for you. 

When potatoes cool down after cooking (never eat uncooked potatoes), they form resistant starch, which cannot be digested properly in the stomach and small intestine. The cooling down process can yield a 3.3 percent to 5.2 percent increase in resistant starch, according to a source, fermenting it into short chain fatty acids (SCFA.

Therefore, you feel fuller a little longer as opposed to the hot variety (fries), and the cold version has a lower glycemic index.

Additionally, resistant starch is known as a prebiotic – plant fibers that feed good bacteria in your gut, improving your digestion while boosting your immunity and mood. Additionally, it may prevent obesity, diabetes and colon cancer, per medical reports.

If you are a vegan, no worries. There are several plant-based potato salad recipes that are tasty and healthy. In making the salad, I use Yukon gold, red, white or purple potatoes, with the latter containing more resistant starch than the white.

Tip: Cooking the potatoes with the skin intact allows for the best flavor. Plus, they are easier to peel. 

• Next, wash and slice potatoes into quarters so they cook more evenly. 
• Then, in a large pot, add about an inch to two inches of water, cover slightly–with the lid titled–for 15 – 20 minutes until the potatoes are tender. Please do not overcook them. Check with a fork for tenderness.
• Drain and rinse the potatoes under cool running water, then let cool for a few minutes. 

Follow up by adding in the veggies of your choice – red peppers, cucumbers, pickles, all types of olives and raw onions (purple or white) are all good choices. Go crazy with your favorite veggies. 

I am a big spice person, but season to taste first to find the right amounts. Therefore, you are not over seasoning. Mix in salt, black pepper, paprika, dill, tarragon, parsley and rosemary, which are all solid spice options. 

As for a vegan mayonnaise choices, Hellmann’s sells a tasty one, which you can purchase below. Blend in a half cup or more of mayo until all of the ingredients are perfectly combined. Chill for an hour or two or eat as is. 

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— Jerry Del Priore

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