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Did you know that you’re missing out on the awesome potato’s fat-fighting power when you eat them warm instead of cold? It’s true! When you let them cool, then refrigerate them and eat them cold, their digestible starches transform into ‘resistant starch’ known as retrogradation. ..a process that resists digestion and promotes fat oxidation which reduces abdominal fat. Without that process, fat molecules would stay in their bigger form and the bigger molecules can’t be used as energy by our bodies, so, they just neatly, or not-so-neatly pile up. Not good! Cold Potatoes Reduce Abdominal Fat!! Keep reading for other foods that have beneficial resistant starch as well.
Take your scrubbed potatoes and make the bada$$es out of them that they are!
Preparing for your cold potatoes is super easy in the Instant Pot.
Just add 1 cup of water to the Instant Pot then set your potatoes in a heat-proof bowl on a trivet or rack in the pot. Place the lid on and set the steam release valve to ‘sealing’.
Push the Manual button, and reduce the time to 20 minutes for average to small sized potatoes. After the cooking time is up, I usually let it completely release the steam naturally on it’s own for about 20 minutes.
I don’t mind eating the cold potatoes plain on their own with just a sprinkle of cayenne as shown below, or with ketchup or Trader Joe’s Sweet Chili Sauce. But, I’ll be making a potato salad out of these little gems with a dressing of Just Mayo (vegan mayo), Dijon mustard, ground black pepper, dill and chopped green onions!
How much resistant starch is recommended daily?
Studies have shown that the benefits of resistant starch can possibly be seen when consuming about 15 to 30 grams a day, equal to to 2 to 4 tablespoons of potato starch).
Other foods that have beneficial resistant starch:
Yams or Sweet Potatoes
Oats: cooked, and also cold (overnight oats)
Rice: cooked and cooled
Beans, Lentils and Legumes
Raw Potato Starch (not potato flour): Many people use raw potato starch as a supplement to increase the amount of resistant starch in their diet.
Green bananas: Buy the bananas green and then eat them within a couple of days to maximize resistant starch intake.
Pasta: Cooking and cooling pasta and other starches will increase their resistant starch content. Heat them and then allow to cool overnight.
Pro-Tip: Prepare a large batch of potatoes, rice, pasta, oats, etc., then cool them and serve with vegetables and proteins for healthy, satisfying complete meals.
These foods are all resistant starches. Undigested in the small intestine, these “super” starches actually feed the good bacteria in your large intestine. Win!
Let me know in the comments how you eat your cold potatoes!
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