Yes, I’m talking about how to lower the carb count (naturally!) in any type of potato dish your heart desires: introducing resistant starch potatoes!
Crispy (Crispy, Crispy!) Resistant Starch Potatoes
i.e. naturally low carb with just one trick!
No, I’m not pulling your leg… nor doing a (very early) April Fools joke. I’m literally, literally talking about how to lower the carb count in actual potatoes, with one super duper easy trick:
Allowing your potatoes to cool (after cooking them in any manner your heart desires), refrigerating them overnight and reheating them. Yup, thats it!
You see, while chilling your potatoes (and white rice too, for that matter) they will partially convert into a resistant starch. How much exactly frankly I’m not sure, but according to reputable internet sources (say Johns Hopkins) and reputable people who monitor their glucose constantly (say @gluclosegoddess) enough to lower your GI response substantially and (vip!) provide a myriad of nutritional benefits.
But what is a resistant starch?
In case some of you are first coming across this term, its a type of carb that resists digestion in the small intestine and subsequently ferments in the large intestine (you know, acting as a legit prebiotic fiber!).
Which leads me to…
The benefits of resistant starches
Starting with this 2017 study, it appears that consuming a moderate amount (think a normal ‘side dish’ serving, don’t overthink it) made peeps feel more satiated and for longer, improving overall insulin sensitivity.
Which in turn is also tied to all the goodness that resistant starches do for your gut. As keep in mind that a healthy gut bacteria can improve glycemic control and, needless to say, is key to our overall health.
So who knew huh? That perhaps we don’t quite need to see all carbs as the enemy, we just need to learn to prepare (and consume them) the right way.
p.s. another trick I’ve tried that has worked wonders for me to lower the GI spike if I’m having some potatoes or rice, is to first have a small salad with olive oil and apple cider vinegar. And if I indulged a bit too much (say I went out to eat), I’ll go for a nice walk with Dedal and Tito. You know, they surely don’t mind and it lowers the GI spike ;).
Crispy Resistant Starch Potatoes (i.e. naturally low carb!)
Yes, I'm talking about how to lower the carb count (naturally!) in any type of potato dish your heart desires: introducing resistant starch potatoes!
5 from 11 votes
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Prep Time 10 minutes mins
Cook Time 50 minutes mins
Chilling Time 12 hours hrs
Total Time 13 hours hrs
Course Side Dish
Cuisine American, Mediterranean
Servings 4 side-dish servings
Calories 159 kcal
Ingredients
- 2 lbs small potatoes halved or quartered
- extra virgin olive oil as needed
- flaky sea salt
- black pepper freshly ground
Instructions
Preheat oven to 400°F/200°C. Brush a baking dish or rimmed tray with olive oil.
Add potatoes to prepared baking dish, drizzle generously with olive oil (you know, to get them extra extra crisp!), and season with salt and freshly ground black pepper to taste. Roast for 45-60 minutes, until golden and crisp, tossing them about half way through.
Set aside, cool completely and refrigerate overnight. You'll want to reheat them again at 400°F/200°C for 10-15 minutes until they crisp up once again.
Feeling a little extra? Feel free to roast them up with some fresh thyme and finish off with parmesan during the second roast. Or just add them to your favorite cozy roast in the last 20 minutes so they soak up all the juicy goodness.
Store in an airtight container in the fridge for up to five days.
Notes
Please note that nutrition facts were estimated for regular potatoes as, like I said in the post, there's no way (currently?) for me to give you an accurate carb count of how much becomes a resistant starch.
Still, I want to encourage a 'keto diet' that is less about counting carbs and more about making smart food choices to use ketosis (you know, the metabolic state) to actually improve long term health... all while removing some big 'psychological barriers' around feeling limited with ingredients and choices.
Because remember, it's the GI spike (and ultra refined ingredients!) that are the actual enemy. And, as we are learning, you can even benefit from consuming 'the right carbs'.
Nutrition
Calories: 159kcal | Carbohydrates: 36g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 41mg | Potassium: 1032mg | Fiber: 4g | Sugar: 3g | Vitamin A: 16IU | Vitamin C: 20mg | Calcium: 23mg | Iron: 2mg
Keyword low carb potatoes, resistant starch potatoes
Whip up this recipe?Comment below or drop me a line @gnomgnom._ and tag #gnomgnomyum!
