Are cold potatoes healthier than boiled ones? Find out more here

Potatoes are a staple in many diets around the world, known for their versatility and nutritional benefits. Typically, potatoes are consumed in a variety of forms, including boiled, baked, and fried. However, a question has recently arisen: are they safe for humans? chilled potatoes healthier than boiled potatoesLet’s check it out!

When potatoes are boiled, their starches become softer and more digestible. However, this process also increases the glycemic index (GI) of the potato, which can cause a rapid rise in blood sugar levels. The glycemic index measures how quickly a food increases blood glucose levels. Foods with a high GI are associated with an increased risk of type 2 diabetes and other metabolic disorders.

Cooling cooked potatoes changes the structure of their starch. When cooked potatoes are cooled, some of the starch is converted into resistant starch. Resistant starch is a type of fiber that resists digestion in the small intestine and acts more like soluble fiber, which provides several health benefits.

Resistant starch is beneficial for several reasons. Unlike regular starch, it passes through the digestive tract without being broken down or absorbed. Instead, it ferments in the large intestine, where it can act as a prebiotic, promoting the growth of healthy gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), which have been shown to improve gut health, increase insulin sensitivity, and potentially reduce the risk of colorectal cancer.

A study published in the “American Journal of Clinical Nutrition” reveals the benefits of resistant starch. The research found that increasing intake of resistant starch could improve blood sugar control and reduce appetite in overweight and obese people. The study highlighted that foods rich in resistant starch, such as refrigerated potatoes, could be an effective strategy to control blood sugar levels and promote overall health.

Cold or boiled potatoes: which is healthier?

– Glycemic index: Chilled potatoes typically have a lower glycemic index than freshly boiled potatoes. This is due to the formation of resistant starch during the cooling process. Foods with a lower glycemic index cause more gradual increases in blood sugar levels, which can be beneficial for controlling blood sugar levels and reducing the risk of diabetes.

– Digestive health: The resistant starch that forms in chilled potatoes can act as a prebiotic, supporting gut health by encouraging the growth of beneficial bacteria. This is in contrast to boiled potatoes, which contain less resistant starch and therefore may not offer the same digestive health benefits.

– Satiety and weight control: Resistant starch may increase feelings of satiety, which may help with weight control. Studies such as one published in “Appetite” in 2013 have shown that meals high in resistant starch may reduce calorie intake and increase satiety compared to meals with lower levels of resistant starch.

– Nutrient content: While chilling potatoes increases resistant starch, it does not significantly alter the overall nutritional profile of the potato. Potatoes are a good source of vitamins C and B6, potassium, and dietary fiber. The nutritional content remains relatively constant regardless of whether the potatoes are consumed hot or cold, although some vitamins may be sensitive to heat and cooking time.