Cook & Cool Your Potatoes
Potatoes and rice are often given a hard time for being ‘too high in carbohydrates’ or ‘white carbs’ and not holding a place in a healthy diet. I disagree!
I would consider them to both come under the ‘whole foods’ category. The issue is how they are prepared and consumed. They are both high in carbohydrates and lower in fibre meaning they can impact our blood sugar levels to a greater degree - this leading to weight gain and poor energy levels. However, when we eat an appropriate amount and in combination with other fibrous foods, protein rich foods and with healthy fats there should be no concern.
We can also employ a tool to increase the amount of resistant starch contained within starchy carbohydrates like potatoes and rice - cooking and cooling.
Starch is a network of glucose molecules that many root vegetables, grains and legumes are rich in. Resistant starch is ‘resistant’ to digestion meaning it’s not absorbed in the small intestine like most carbohydrates/starches and instead is taken to the large intestine where it acts as a prebiotic fibre - feeding beneficial bacteria! The bacteria then produce short chain fatty acids, such as butyrate, as a bi-product which feed the cells of our colon, reduce inflammation, communicate to the brain and reduce allergies and intolerances - safe to say we want plenty of these short chain fatty acids!
Simply, by cooling starchy carbohydrates like potatoes and rice you can increase levels of resistant starch and therefore strengthen your gut health and reduce the impact these carbs have on your blood sugar levels. This method more than doubles the amount of resistant starch in potatoes.
Resistant starch intake has other benefits including:
Reduced risk of colon cancer
Reduced risk of inflammatory bowel disease
Obesity management and treatment
Diabetes management and treatment
Increased feeling of satiety
Improved microbial levels and diversity
Improved bowel regularity
Weight management
What do you need to do?
Once you have cooked your potatoes or rice, allow them to cool for at least a few hours to allow the resistant starch to develop. You can also cool them overnight. You can then warm them slightly before eating and still enjoy the benefits. The same goes for pasta and legumes.
While this is helpful for everyone it would be particularly relevant for anyone with obesity, diabetes, metabolic syndrome, weight gain or constipation.
This is just another tool you can add to your toolbelt to improve your overall health and therefore reduce your risk of disease!
