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Are you thinking of ordering a steak for dinner? What would you choose as an accompaniment—a rice bowl or mashed potatoes? If you’re a mashed potato fan, we give you all the more reason to fall in love with this humble tuber!
Despite being rich in potassium, vitamin C, vitamin B6, and magnesium, potatoes are often overlooked as a nutritious food. But what if we told you they can benefit your gut? Now, stop rolling your eyes and start including potatoes in your shopping list of gut-friendly foods.
Who would have thought the reason potatoes are often labelled as ‘bad carbs’ could also be why they’re a champion for gut health? The secret lies in their starch content, which might surprise you if you think potatoes are bad for gut health. So, let’s mash the goodness of potatoes and explore their gut-health benefits!
Role of resistant starch in potatoes
Take a trip back to your school days when you excitedly engaged in an experiment to check the starch content of a potato using iodine. What does the presence of starch indicate? It simply means the food contains carbohydrates, broken down into sugars during digestion. Potatoes are one such vegetable that contains starch, and let’s understand how they support your gut.
Potatoes are packed with a type of starch called resistant starch. Unlike regular starch, resistant starch isn't digested by your body in the small intestine. Instead, it travels to your large intestine, acting as a prebiotic, feeding the beneficial bacteria in your gut.
There are different types of resistant starch, each with its unique properties:
- Type 1: Found in legumes, grains, and seeds.
- Type 2: Present in raw potatoes and unripe bananas.
- Type 3: Found in cooked and cooled potatoes and rice.
- Type 4: Chemically created and occurring in processed foods like breads, cakes, etc.
Though raw potatoes contain type 2 resistant starch, eating them would not be wise, as they can lead to unwanted digestive issues like bloating and gas. The real star is cooked potatoes, but do you eat them hot or cold to derive the benefits of resistant starch?
- Hot starch: When potatoes are cooked and consumed immediately, the starch is readily digestible into glucose. That’s why potatoes have an ill repute, as they can spike blood sugar levels. And if you eat them more often, you might run the risk of chronic metabolic diseases like type 2 diabetes and obesity.
- Cold starch: When you allow cooked potatoes to cool before eating, the starch becomes resistant. This type of starch is less digestible but passes through your digestive system relatively intact, supporting the growth of beneficial bacteria. It also helps regulate blood sugar levels by slowing down glucose absorption.
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Impact of resistant starch on gut microbiota
You might be inspired not to let those skinny potatoes rot on the shelves now that you’re aware that resistant starch in potatoes nourishes your gut microbiome. As beneficial bacteria feed on resistant starch, they produce short-chain fatty acids (SCFAs). SCFAs are organic compounds that have significant health benefits. The most common SCFAs produced include:
- Acetate: It helps regulate energy metabolism and supports liver function.
- Butyrate: It provides a primary energy source for cells in the colon, promoting gut health and reducing inflammation.
- Propionate: It plays a role in regulating blood sugar levels and cholesterol production.
Among these SCFAs, butyrate is particularly important for gut health. Its anti-inflammatory properties help reduce inflammation in the gut and protect against inflammatory bowel diseases (IBD). Butyrate also acts as an antioxidant, preventing cellular damage and inhibiting the growth of cancer cells. It also strengthens the immune response. So, eating cooked and cooled potatoes is another way of safeguarding your gut. After all, a healthy gut means you enjoy overall well-being.
Best ways to enjoy potatoes
Now that you understand the magic of resistant starch in potatoes, it's time to unlock its potential in your kitchen! Let’s see how you can cook and enjoy potatoes to maximise their gut-friendly benefits. We have already mentioned that eating raw potatoes is not good, so we must use ideal cooking and cooling methods before turning them into mouth-watering dishes:
- Boil and cool: Boil your potatoes whole or in large chunks. Once cooked, let them cool completely at room temperature for several hours or overnight in the fridge. Cooling disrupts the structure of the starch, converting some of it into resistant starch.
- Roast and cool: Roasting potatoes provides a delicious alternative. Roast them whole, chopped, or in wedges until tender. Then, allow them to cool completely before consuming or storing.
Cooled potatoes might sound like a boring prospect, but fear not! They can be a versatile base for a variety of gut-friendly dishes:
- Potato salad reinvented: Rethink your potato salad recipe. Dice cooled potatoes, mix them with your favourite chopped vegetables, add a salad dressing of vinegar or olive oil, and enjoy a refreshing and nutritious side dish.
- Power-packed potato bowls: Assemble a protein and veggie-packed potato bowl. Combine cooled potatoes with cooked chicken, grilled salmon, or tofu crumbles. Add a medley of roasted vegetables, a drizzle of olive oil, and a sprinkle of herbs for a satisfying and gut-healthy lunch.
- Whole wheat roti and potato pockets: For an Indian twist on the classic frittata, consider using whole wheat roti as a base. Simply fill whole wheat roti with cooked potatoes, vegetables, and spices, seal the edges, and cook until golden brown. These pockets are a delicious and satisfying way to enjoy gut-friendly potatoes.
What if there are leftover potatoes? Would reheating them remove the benefits of resistant starch? Don’t worry; you can still retain a significant amount of resistant starch while reheating. But reheat it gently in a microwave or use a pan over low heat with a small amount of water to prevent it from drying out.
By incorporating these tips, you can transform potatoes into a delicious and gut-friendly addition to your diet. So go forth, experiment with cooking and cooling techniques, and enjoy the power of resistant starch in all its glory!
So, don’t think twice before adding potatoes to your diet. Though nutritious, how you cook and eat them makes all the difference to your gut. The resistant starch found in potatoes provides a prebiotic boost, feeding the beneficial bacteria in your gut and promoting a healthy microbiome. Get inspired by meal ideas and tips and enjoy the benefits of this versatile tuber.
Now, you can confidently overcome the remark, ‘Potatoes are bad for gut health.’ Do you want more options to nourish your gut? Visit The Good Bug to discover a fantastic collection of prebiotics and probiotics that complement your potato-rich diet and support optimal digestive health!
References
https://www.fitfood.co.nz/blogs/news/potatoes-the-unexpected-hero-for-gut-health
https://www.eatingwell.com/article/8044322/are-potatoes-good-for-you/
https://www.webmd.com/diet/health-benefits-potatoes
https://www.healthline.com/nutrition/benefits-of-potatoes
