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Old 09-09-2012, 06:51 PM   #1
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Retrograding Potatoes (Resistant Starch)

I guess you have heard about Resistant Starch, but I don't know whether or not you know that when you cook, then slowly cool, then refrigerate certain starchy foods for 24 hours, they 'retrograde' to resistant starch.

At one forum, several diabetics have been doing retrograde experiments with new potatoes, making potato salad and their bg raises very little, anywhere from a couple of points, and the highest rise so far was 12 points. If you are interested in giving it a try, here is the process.

Boil a few small new potatoes in their jackets until tender. They need to cool slowly, so remove the pan from the burner, drain the liquid and let the spuds cool in the pan until room temperature. Refrigerate 24 hours, then make potato salad (with the skins on). Only eat 1/2 cup of it. Test your bg before eating, then test every hour for 3 or 4 hours, or until you are sure your bg isn't going to spike.

From what I have read on the web, some say that after refrigerating, you can't reheat the spuds or this won't work. Others say they were able to reheat them slightly to make mashed potatoes and such, and their bg didn't spike. YMMV
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Old 09-10-2012, 06:52 AM   #2
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I saw a thread about this at the diabetes board I'm on. It's an interesting idea, though I don't know if I would try it for fear of triggering myself. Potatoes are like a gateway drug for me.

Oh, and I have seen the same thing about not reheating the spuds.
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Old 09-10-2012, 08:01 AM   #3
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Studies show that among other things, resistant starch can increase the body’s ability to burn fat, and can improve insulin sensitivity and glucose tolerance. If I can lose weight and improve my diabetes by eating potato salad, sounds like a win-win proposition to me.
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Old 09-11-2012, 10:28 AM   #4
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this must be what I encountered by accident a few times when I used to actually eat potatoes... you know when they get sort of hard and not starchy at all and you just want to throw them out? I can't see how they would actually taste right and have good texture if retrograded, but interested in hearing any thoughtful measured experiments!
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Old 09-11-2012, 12:21 PM   #5
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Originally Posted by ravenrose View Post
this must be what I encountered by accident a few times when I used to actually eat potatoes... you know when they get sort of hard and not starchy at all and you just want to throw them out? I can't see how they would actually taste right and have good texture if retrograded, but interested in hearing any thoughtful measured experiments!
You only refrigerate them for 24 hours before eating. I have done that many times with potato salad... left it in the fridge overnight, it tastes better once the flavors have time to blend well. The potatoes were not hard or bad texture at all.

Just got back from the grocery store with new potatoes. I'll do an experiment and will post the results whether good or bad.
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Old 09-11-2012, 01:39 PM   #6
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Will you test your BG prior to retrograding, to see the comparison? I'm really interested to see how this turns out!
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Old 09-11-2012, 02:17 PM   #7
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Originally Posted by Vilya View Post
Will you test your BG prior to retrograding, to see the comparison? I'm really interested to see how this turns out!
I will test just before eating and every hour after that until my bg goes back down to where it started. I'm not going to eat potatoes that have not been retrograded because I know that would shoot my bg through the roof and there's no way I'm going to do that. In this experiment I'm willing to be the guinea pig, but not a stupid one.

The potatoes are on the stove cooking.
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Old 09-11-2012, 07:23 PM   #8
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Quote:
Originally Posted by Widget View Post
In this experiment I'm willing to be the guinea pig, but not a stupid one.
Ha ha! Fair enough.
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Old 09-11-2012, 07:43 PM   #9
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Interesting...
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Old 09-13-2012, 12:01 PM   #10
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This is amazing, it works!!! I ate 1/2 cup of poatato salad.

Before eating - 104
1 hour - 107
2 hours - 92
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Old 09-13-2012, 01:34 PM   #11
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Why new potatoes? I'm guessing russets won't work for this.??
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Old 09-13-2012, 02:23 PM   #12
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It is difficult to find info. on the web about retrograding potatoes. One site will have a little info, another site will talk about something else, you have to put it all together.

On the diabetes forum I mentioned earlier where people have been experimenting with this, the first person used red potatoes, the second person and the rest used new potatoes because they have less starch. I do know they have a lower GI. On one site it says that boiling the potatoes whole kicks the resistant starch factor up several notches.
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Old 09-13-2012, 09:50 PM   #13
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Very interesting! I might have to try this with just one potato, because I really think I would have trouble with portion control otherwise...
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Old 09-16-2012, 06:03 PM   #14
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I am going to have to try this too...I will let you know the results.

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Old 09-20-2012, 08:39 PM   #15
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Old 09-22-2012, 11:10 AM   #16
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You may or may not know that because there has been little response to this thread, I started a new thread about retrograding potatoes in an area where I hoped there would be more responses. So far, there are only a few, but a couple of people have said they are going to do their own experiment and post their results. If that happens, and people have more evidence than just my lowly test, I believe there will be quite a few more who would be willing to try it.

Anyway, if you are interested, you can subscribe to the new thread here.

http://www.lowcarbfriends.com/bbs/lo...l#post15962591
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Old 09-22-2012, 06:35 PM   #17
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I don't know if this was retrograding or not, but I had an interesting experience with 12 ounces of white potatoes (cooked, without skin) yesterday. On a whim, I decided to structure what I thought would be a glucose tolerance test yesterday morning. There is 75g carbs in 12 oz of cooked potato without skin. I had those on hand (DH) so I went with it.

Just last week 3 ounces of sweet potatoes - supposedly lower GI AND eaten with protein and fat spiked me up over 150. So I figured the potatoes alone would take me to the moon.

Nope.

1 hr was 128, and 2 hour was 86. I haven't seen many 86 readings at all since I started testing. I was (and still am) FLABERGASTED by this.

I have been encouraged to do a better version of GTT using grape juice or something. But mean time, I am still about that potato!

Not sure if my experience was related to this topic or not, but I just thought i would throw it out there.

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Old 09-22-2012, 07:24 PM   #18
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You didn't say, I am wondering if the spuds were hot or cold when you ate them, or maybe refrigerated overnight and reheated. The starch is retrograded to resistant starch during the cooling process.
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Old 09-23-2012, 04:33 PM   #19
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You didn't say, I am wondering if the spuds were hot or cold when you ate them, or maybe refrigerated overnight and reheated. The starch is retrograded to resistant starch during the cooling process.
Interesting. They were not hot but not totally cooled either. I nuke several every morning that end up getting fed to one of our dogs at night that only eats fish and potatoes. So they were probably 80% cooled - almost room temperature - when I peeled 12 ounces worth. They were not refrigerated though.

A mystery, as many of these BG experiments seem to be right now.

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Old 08-15-2013, 01:24 PM   #20
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Does anyone know of a list with types of resistant starches and how many grams they contain and such? I'm having trouble finding any sort of good information online. Thank you!
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Old 05-05-2014, 01:21 PM   #21
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TQ,
Retrograding starch is a fairly new concept and is greatly influenced by food prep. You can see posts in this thread where the potatoes were not properly prepared with poor results. I think high starch and high GI produces the most if properly prepared. Poor prep will have none! Red potatoes and Russets would have the most while sweet potatoes and new potatoes have the least. You will have much better success looking for resistant starch of which retrograded starch is part of this group. Beans/lentils have relatively high amounts of resistant starch. Roasted chickpeas have the most resistant starch I have heard of. High resistant starch may be safer to experiment with if you are diabetic. Why? These foods have low GIs and are not affected much by food prep.

I would also look up Satiety Index and GI if you haven’t yet. I am diabetic so I look for low GI and a high SI. I will check out potato salad because it has a great SI and maybe not bad GI. A quote from a web source ...

'The good news for potato lovers is that a potato salad made the day before, tossed with a vinaigrette dressing and kept in the fridge will have a much lower GI than potatoes served steaming hot from the pot. There are a couple of simple reasons for this. The cold storage increases the potatoes' resistant starch content by more than a third and the acid in the vinaigrette whether you make it with lemon juice, lime juice or vinegar will slow stomach emptying.'
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Old 05-06-2014, 12:22 PM   #22
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I did some more research on resistant starch in cooled potatoes. I actually found some hard numbers for the resistant/normal starch percentage of resistant to normal starch for cooled overnight potatoes was 7%. Unfortunately, the potato type was not specified If you don’t have insulin to spare, cooled potatoes is probably a poor choice to eat since the 93% of the starch will spike your BS. I suggest small servings if you do. Stick to roasted chickpeas, legumes or green bananas. Even mostly ripe bananas will be a better and safer source of RS than chilled potatoes. The one good thing about potatoes are they tend to keep you less hungry longer per calorie than any other food. Again, the article stating this did not specify what kind of potatoes were used. Potatoes like rice, are not a uniform food. There is a wide range of starch compositions in different varieties of potatoes. New potatoes don't have much starch so they don't retrograde but their calories are stored in large chained sugars that digest slowly. That and the small serving is probably why your BS didn't spike. However, you didn't get any resistant starch! You can't trust what you read on the internet including this post.

Along with food prep, more chewing will decrease the amount of resistant starch in the food you are eating.

Last edited by oldtimer; 05-06-2014 at 12:31 PM..
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Old 10-09-2015, 04:53 PM   #23
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Sorry to bump up an old thread. All the potatoes I've seen at the grocery store are refrigerated or in a "cool" bin. That alters their structure.....would these still work to retrograde the starch??
I'll keep searching for an answer, but if someone knows for sure, please share!
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Old 10-09-2015, 06:03 PM   #24
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I have read the same thing about pasta, I.e. It becomes resistant starch when cooled, and even when reheated.
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Old 10-09-2015, 06:46 PM   #25
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Rice too. Any time I make rice I make an extra big batch and freeze some for later. I don't test my blood sugar though so I don't know how it reacts.
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Old 10-12-2015, 12:03 PM   #26
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Curious what kinds of results people are actually having on this? I had read some results awhile back that showed that while maybe 1 or 2 hour readings were not "spiked", some people continued testing and showed that at 3 and 4 hours they spiked. Which simply means the BG spike was just delayed from what we would have expected.

Anyone?
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Old 10-13-2015, 08:10 AM   #27
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From what I've read on the diabetic boards I frequent, some folks have done quite a bit of testing of the resistant starch idea. Granted, it's only testing on themselves, not a full scientific study, but it was interesting.

If I recall correctly, what sticks with me was one gentleman who did a bunch of experiments using boiled potatoes that he then refrigerated. He ate them over the next few days.

What he found, in comparison with eating boiled potatoes right away, was that his blood sugar spike was not as high, nor as early. But it lasted longer.

There's some thought that it's not just the high-point or "spike" that diabetics need to be aware of, but also the entirety of the area below the line in the graph of your blood sugar numbers. If I understand it right, if you spike after an hour post-meal to, say, 170 but come down within an hour, that's not as "bad" as if you hit 150 and stay there for three hours. If you draw a line connecting your blood sugar readings for those four hours, there is more area under the three hours of 150 readings than under the one hour of 180 reading. Thus, your body is being exposed to elevated glucose longer, even though the reading is lower.

His conclusion was that resistant starch could be an occasional tool in a diabetic's toolbox, depending on their numbers when eating it (and with the caveat that you may need to test an extended time to see a fuller picture when determining how your blood sugar reacts to it). But it was not a cure-all that would allow us to eat potatoes and pasta and rice all the time again.
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Old 10-30-2015, 10:58 AM   #28
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I must try this this weekend. I did buy some purple potatoes that I will cook and cool tonight and eat tomorrow.
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Old 10-30-2015, 06:23 PM   #29
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A year or so ago I read about resistant starch and started using Bob's Red Mills Potato Starch mixed in water to lower my fasting blood sugar. I used it for a couple days and it made me burp so much that I gave up on in before seeing any results. After reading this thread I googled about the potato starch again and saw that it said that burpy feeling goes away eventually, so I might try it again.

In the meantime, I'm going to try this potato salad. I could happily cook a potato a day to keep myself supplied in potato salad, which I love and really miss. The biggest problem will be that as soon as the potato stops boiling DH will want to pile it with butter and eat it. LOL No cooling. No refrigerating. I think I'll have to cook two of them.
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Old 10-31-2015, 09:49 AM   #30
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LOL, I was right. I cooked 4 small potatoes, and as soon as they were done, DH scarfed one of them up. He loves his potatoes!

The other 3 will chill 24 hours then I will be testing the potato salad.
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