Jul 14, 2016Research shows additional benefits when cooked, cooled
New research published in the scientific journal Food Chemistry shows that cooking and cooling potatoes can significantly increase the amount of Resistant Starch (RS), Potatoes USA said in a news release.
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. (Birt et al. 2013, Gentile et al. 2015, Higgins 2014, Higgins and Brown 2013, Keenan et al. 2015, Robertson 2012, Zhang et al. 2015).
In the most recent study, researchers examined the amount of RS in three 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 (Raatz et al. 2016).
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 them cold,” said Katherine Beals, RD, nutrition consultant to Potatoes USA. “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 more information, visit PotatoGoodness.com.