I know amazing isn’t it. We have been told for years that “eat potatoes and you will get fat”. Well new studies say “No”. I guess technology has just got that much better that these sort of studies come out with results that we never dreamed of.
Potatoes were imported into Europe in the 16th century. 150 years later they became the staple crop of Europe. Central and Eastern Europe now have become the biggest consumers of potatoes.
Now researchers have found that cold cooked potatoes are virtually fat free and provide an excellent source of fiber. Potatoes also provide vitamin C, vitamins B1 and B6 and are a significant source of potassium.
The central benefit of eating cold cooked potatoes is in resistant starch.
A tasteless form of fiber, resistant starch aids in weight loss due to its slow absorption rate in the small intestine.
This causes most of the dietary bulk of RS to pass as excrement. When potatoes are cooked, then cooled, resistant starch forms tight crystals. These crystals are broken up when the potato is reheated. This slow absorption also gives you the feeling of satiety for a longer period, reducing food intake.
A 2004 “Nutrition and Metabolism” study showed an increase in fat oxidation from eating the meal. It was further shown that the oxidation is sustained by a daily diet containing resistant starch, suggesting that a diet including high resistant starch foods may help you manage your weight.
Another source Mendosa.com
Potatoes are scorned for being so high glycemic. It is true that baked Russet Burbank potatoes (noted Baked) have a GI of about 85, which is considerably higher than that of table sugar.
Among potatoes, new and some white potatoes have the lowest indexes. The reason that new potatoes have a lower GI is probably because most of the amylopectin (It is one of the two components of starch, the other being amylose.) is less branched — it is more like amylose at this immature stage.
New Research shows cooled potato resulted in a significantly lower postprandial [after meal] blood glucose and area under the glucose curve than hot potatoes.
A great way to take advantage of this, according to Professor Jennie Brand-Miller, is to make a potato salad the day before and toss it a vinaigrette dressing. “There are a couple of simple reasons for this,” she writes. “The cold storage increases the potatoes’ resistant starch content by more than a third and the acid in the vinaigrette — whether you make it with lemon juice, lime juice, or vinegar — will slow stomach emptying.”
Sooooo for those who are afraid to eat cold potatoes – “Go for it” It will not make you fat.
- 3 pounds red potatoes, cut into 1-inch cubes
- 1/2 cup olive oil
- 3 tablespoons lemon juice
- 2 tablespoons minced fresh basil
- 2 tablespoons minced fresh parsley
- 1 tablespoon red wine vinegar
- 1 teaspoon grated lemon peel
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 1 small onion, finely chopped
- Place potatoes in a large saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until tender. Meanwhile, in a small bowl, whisk the oil, lemon juice, herbs, vinegar, lemon peel, salt and pepper.
- Drain potatoes. Place in a large bowl; add onion. Drizzle with vinaigrette; toss to coat. Serve warm or chill until serving. Yield: 12 servings (3/4 cup each).