Potato Starch
Potato starch is a fine white powder derived from potatoes. It has a neutral taste and is often used as a thickener in cooking and baking. Potato starch is gluten-free and can be a substitute for wheat flour in gluten-free recipes. Potato starch is also considered a resistant starch which is not digested in the small intestine and can have health benefits for the gut microbiome and metabolic health.
Some studies have shown that consuming resistant starch from foods like potato starch can improve colon health, improve insulin sensitivity, reduce post-meal blood sugar and insulin levels, and might aid weight loss. In a study with 28 people, supplementing with a cookie containing 25 grams of a resistant starch produced from potato starch led to a 46% reduction in post-meal insulin levels and a 23% reduction in post-meal blood sugar levels, compared with a control group.
The recommended dosage of potato starch varies depending on the intended use. For cooking and baking, the recommended amount is typically 1-2 tablespoons per recipe. For supplements, the recommended dosage is around 15-30 grams per day. Potato starch does not generally have many health risks for a person. However, some individuals may find that eating large quantities of potato starch triggers gas and bloating. Resistant starches, such as potato starch, act similarly to fiber, meaning there are very few side effects after consumption. Nonetheless, it is recommended to gradually increase the intake of potato starch to avoid digestive side effects.
Sources:
- https://draxe.com/nutrition/potato-starch/
- https://www.medicalnewstoday.com/articles/potato-starch
- https://www.healthline.com/nutrition/potato-starch
- https://www.rebelfoodcompany.com/post/what-is-potato-starch
- https://atlasbiomed.com/blog/potato-resistant-starch/
- https://www.webmd.com/diet/what-to-know-resistant-starches
