There is good news for potato salad lovers just as the season for chilled potatoes officially heats up. New research published in the scientific journal Food Chemistry adds to the growing body of evidence that shows that cooking and cooling potatoes can significantly increase the amount of resistant starch (RS).
Resistant starch is gaining momentum in the nutrition community due to emerging evidence in animal studies and some limited evidence in human studies suggesting that RS may positively affect body composition, favorably impact blood lipid and blood glucose levels and increase the amount of good bacteria in the colon, and may enhance satiety when consumed with whey protein.
In the most recent study, researchers examined the amount of RS in three popular potato varieties (Yukon Gold, Red Norland and Russet Burbank) prepared in two different ways (baked and boiled) and served at three different temperatures (hot, chilled for six days, and chilled followed by reheating). The results showed that the RS content of potatoes varied significantly by method of preparation and temperature but not variety.
More specifically, regardless of potato variety, the baked potatoes had more RS (3.6 grams of RS per 100 grams of potato) than the boiled potatoes (2.4 grams of RS per 100 grams of potato). Also, on average, chilled potatoes (whether originally baked or boiled) contained the most RS (4.3 grams of RS per 100 grams of potato) followed by chilled and reheated potatoes (3.5 grams of RS per 100 grams of potato) and potatoes served hot (3.1 grams of RS per 100 grams of potato).
“The potato varieties used in this latest research all had similar levels of RS; thus, the key to maximizing resistant starch levels in your favorite spud is to serve it cold,” says registered dietitian and nutrition consultant Katherine Beals. “But it’s not just RS that makes potatoes a nutrition powerhouse. One medium-sized, skin-on potato has just 110 calories, contains 45 percent of your daily value of vitamin C and has more potassium than a banana. Potatoes belong on the plate no matter the temperature.”
For additional and more nutrition information, visit PotatoGoodness.com.