Pass the Potatoes Please

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Who thinks of Sunday dinner with the family and doesn’t think of roast beef and mashed potatoes with gravy and veggies?  Not me.  (Actually, that is still a thing in my family.  My mom makes the best roast beef  and gravy ever).

Unfortunately, potatoes get a bad rap as being too high in carbohydrates (which can raise insulin levels when it is broken down into blood sugar).

Some diets actually have them on the no-no list altogether.

Paleo, Keto, Mediterranean, and Atkins (none at all for the first two weeks, then minimal amounts afterward) all have a potato on the Not to Eat list.

If you follow these diets to the letter, then what I am about to share is not for you.  I give you credit though because I could not give up any food or food groups.

For those of you that are looking for alternatives, this is the one to read.

Potatoes can actually be lower in carbs depending on how they are prepared!

?????

Something happens when potatoes (also rice and pasta for that matter) are cooked and then cooled.  It turns them into a RESISTANT STARCH, which is good for your guts.

Resistant Starch

It is not broken down into glucose (blood sugar) but instead changed in a Short Chain Fatty Acid that is not absorbed into the bloodstream.  

In fact, according to this article from PubMed, rice cooked then cooled then reheated again still had a lower glycemic response (how fast carbohydrates make their way into the bloodstream via glucose) than fresh cooked rice.

Even with this info, the consensus is to eat these foods cold and not to reheat.  I will keep my eyes open to see if more studies are done since I am a fan of hot rice with my stirfrys.

Resistant starch is similar to fiber.  It can add bulk and water to help move things along.  Which can help with constipation, diverticulitis, IBS and ulcerative colitis?

This means that it makes its way to the intestines and is used for fuel by the helpful bacteria (microbes or microbiome).

Resistant starches can slow the rate of absorption in the liver which means that fats are more available to be used as energy.

Leptin and glucagon are released when resistant starches are present which keeps you feeling full longer.

How Resistant Starch helps with weight

Since resistant starches are not completely absorbed, the calories they contain are not absorbed either.

Less blood sugar spikes mean less insulin being produced.  However, the bulk of the foods going through your system help to push waste out just like fiber.

To get the most benefit from resistant starches, choose whole foods over processed.  Beans, legumes, rice, pasta, and potatoes that have been made ahead of time and cooled are all great options.

Foods like

Sushi at home.  It is not as hard as you think and so versatile.

https://www.wikihow.com/Make-Sushi

This link from Wikihow has a great series of videos on prep and lots of Q and A at the end.

Potato Salad.  It is not just for summer barbecues.

Here is a picture of my potato salad which uses olive oil mayonnaise, mustard, carrots, radish, hard-boiled eggs with pepper and paprika to taste.  Since I don’t usually measure anything I can’t share that.  I add and taste and adjust.  😉  Cooks prerogative.

Bean Salad

Bean Salads are so versatile and easy to make.  I am not fond of cooking so I used canned beans.  You can even buy them already mixed.  The only thing I check before I buy is that there is No Added Salt.  It is amazing how much sodium gets added to foods that really don’t need it.


You can go safe to please everyone.

 

 

 

 

 

You can go traditional.

 

 

 

 

 

Or as colourful as you dare.

 

 

 

 

Don’t be scared to add whatever seasonings to make it your own and get the benefits all those resistant starches.

I would love to see what recipes you have in your arsenal that everyone here can enjoy.  Feel free to share in the comments.

Until next time.

Kate

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