Creamer Potatoes and Resistant Starch

Creamer potatoes host an abundance of health attributes, including being packed with vitamins and minerals, being rich in fiber and antioxidants, and contributing to heart health. However, many have reluctantly shied away from this delicious and nutritious buttery spud due to certain fad diets and the low carb craze. But you can crave your potatoes and eat them too! Carb lovers, and closet wanna-be carb lovers, this one is for you! Thanks to something known as ‘resistant starch’.

What is resistant starch?

Resistant starch is a type of starch found in Creamer potatoes (amongst other select carbs) that ‘resists’ being broken down and digested in the small intestine. Resistant starch is found in abundance in raw potatoes and is particularly increased when potatoes are cooled after they have been cooked. (Potato salads, I’m looking at you.) Once they are cooled, they become resistant to the enzymes and digestive juices that break down and digest carbohydrates in the gut and bypass the normal digestion process.

Controls Blood Sugar

Since resistant starch bypasses digestion in the small intestine, it does not break down into glucose causing a spike in blood sugar that carbs (particularly digestible starches) are known to do and have been shunned for.  As a result, they are known to help control blood sugar levels and reduce the likelihood of insulin resistance.

Improves Digestive Health

Many wouldn’t automatically think of potatoes as a food to help improve gut health, but they can! In addition to the fiber that helps keep the colon in check, the resistant starch bypasses digestion in the small intestine and instead, makes its way into the large intestine where it acts more like a prebiotic fiber feeding the good bacteria found in there. Thus, improving overall gut health and helps in keeping you regular! Resistant starches found in potatoes are also known to keep you fuller longer, as compared to the resistant starches found in corn and wheat.

Increases Mineral Absorption

Certain minerals, such as calcium and iron, can be tightly bound to foods making them difficult to assimilate. However, one study shows that eating foods rich in resistant starches (versus digestible starches) helps to improve the absorption of minerals, particularly calcium and or iron, due the beneficial gut flora it contributes to in the large intestine, creating a favorable environment for absorption.

To get the full benefits of resistant starch found in Creamer potatoes, try some of these recipes:

Healthy Potato Cobb Salad

Lentil Niçoise Salad

Some Ways to Enjoy Cooked Cold Creamer Potatoes 

Make a batch of boiled or steamed potatoes and keep in your fridge and add to…

1. Green salads: Cut in half and toss into your favorite green salad for texture and flavor
2. Creamy potato dip: Add to blender and blend with garlic, extra virgin olive oil, lemon juice and sea salt to make a creamy potato dip to eat with crudite. Can also add to your favorite hummus recipe for a smooth texture.
3. Roasted Vegetable Sandwich: Add thin slices of cold cooked Creamer potatoes between sprouted grain bread and top with roasted red peppers, provolone cheese, tomato, avocado and pesto for a hearty vegetarian sandwich.
4. Grab-‘n-Go Mashed Potato Muffins: Mix some leftover mashed potatoes with one egg, add some grated cheddar cheese and chives. Drop into a greased muffin tin and bake until golden brown. Once baked, keep in the fridge for a grab and go snack to eat cold as a convenient snack!