Pass the Potato Salad this summer

There is good news for potato salad lovers just as the season for chilled potatoes officially heats up. New research published in the scientific journal Food Chemistry adds to the growing body of evidence that shows that cooking and cooling potatoes can significantly increase the amount of Resistant Starch (RS).

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 Resistant Starch 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 Resistant Starch in three popular 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 Resistant Starch 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 Resistant Starch (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 Resistant Starch (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).

Dr. Katherine Beals, RD, nutrition consultant to Potatoes USA:
 

"The potato varieties used in this latest research all had similar levels of Resistant Starch ; thus, the key to maximizing Resistant Starch levels in your favorite spud is to serve them cold."

"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."

Recipe: Roasted Fingerling Potato Salad with Lemon and Thyme Salad

Roasted Fingerling Potato Salad with Lemon and Thyme Salad

Roasted Fingerling Potato Salad with Lemon and Thyme Salad
 

• 1 ½ lbs. fingerling potatoes, cut into ½-inch circles
• 1 red bell pepper, cut into 1-inch cubes
• 1 red onion, cut into 1-inch cubes (do not separate layers)
• 3 tablespoons extra virgin olive oil
• ½ teaspoon kosher salt
• 1/8 teaspoon pepper

Dressing
 

• ¼ cup light or olive oil based mayonnaise
• 1 ½ tablespoons lemon juice
• 2 teaspoons extra virgin olive oil
• 2 teaspoons fresh thyme leaves
• 1 ½ teaspoons lemon zest
• ¼ teaspoon kosher salt
• 1/8 teaspoon pepper

Preparation

Preheat oven to 425°F. Toss all salad ingredients together in a large bowl. Spread in a single layer on a large baking sheet and cook for 20 to 25 minutes or until potatoes start to brown. Let cool for at least 10 minutes. Meanwhile, whisk together all dressing ingredients in a medium bowl; toss with cooled vegetables. Serve at room temperature or chilled. Makes 6 servings.

Nutritional Information

Calories: 210; Fat: 12g; Cholesterol: 5mg; Sodium: 330mg; Vitamin C: 1.1%; Carbohydrates: 24g; Fiber: 2g; Protein: 3g; Potassium: 81mg.