23 Feb Trick to Make Potatoes Healthier
Over the past year, I have been experimenting with a hand-held glucose monitor.
Why, you ask? Because I like data!
It’s so interesting to see how your body responds to different foods and stressors.
I did an interesting experiment recently with potatoes.
Did you know that when you cook and cool potatoes before eating them, your blood sugar spike is reduced?
That’s because when you cool potatoes, some of the starch turns into “resistant starch”. This means that the starches become more resistant to digestion, so you don’t absorb them as much in your small intestine.
Then, in your large intestine, these potatoes act like a prebiotic, feeding the beneficial bacteria in your gut.
Why do you want to avoid a blood sugar spike?
- A blood sugar spike can lead to a sudden increase in insulin levels in the body. Insulin is a hormone that helps transport glucose from the bloodstream into cells, where it can be used for energy. When insulin levels are too high, it can cause the body to store excess glucose as fat, which can contribute to weight gain and other health problems.
- A blood sugar spike can lead to a rapid drop in blood sugar levels, which can cause symptoms such as fatigue, weakness, dizziness, and irritability. This can also trigger cravings for sugary foods, which can cause further blood sugar fluctuations and make it harder to maintain stable blood sugar levels.
- Over time, repeated blood sugar spikes can lead to insulin resistance, a condition in which the body becomes less responsive to insulin. This can increase the risk of developing type 2 diabetes, heart disease, and other health problems.
Best option for lowest blood sugar spike
For the highest level of resistant starch, and less of a sugar spike, it’s best to eat potatoes cool or at room temperature. If you reheat them slowly, rather than heating them up quickly at a high temperature (like in the microwave), they are still a good source of resistant starch.
Even if your potatoes are fully cooled after cooking, it’s a good idea to balance them out with some protein, like chicken breast or wild salmon, and some healthy fat, like avocado or salad with olive oil. This combination of protein, healthy fat and fiber will slow down digestion and keep your energy stable.
This new fun fact doesn’t give you a pass to eat all the cooked and cooled potatoes you want, but it does give you a new way to reduce your blood sugar spike when you have a craving for potatoes! 😊
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