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Chill Out
"Healthy" and "potato salad" can go hand in hand.
Unfortunately, everyone's favorite summer side dish can send blood-sugar levels soaring, thanks to all the high-carb starch in spuds. Here's how to fix that: Boil the potatoes ahead of time and refrigerate overnight. The next day, make the dressing with vinegar and olive oil -- not mayo -- and mix with the potatoes. Both chilling and using vinegar neutralize starch's blood-sugar effects. RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger. Potatoes -- along with doughnuts, ice cream, white bread, and many other starchy carbohydrates and highly processed foods -- have what's called a high glycemic index (GI). What's that, you ask? It's a measure of a specific food's effect on blood-sugar levels, which you want to remain stable, not dip and spike. High-glycemic carbs send blood sugar (glucose) surging. Your body reacts by pumping out lots of insulin, which lowers sugar levels.
Regularly eating a lot of high GI foods can lead to chronically high insulin levels and that, in turn, can lead to things you definitely don't want: heart disease and type 2 diabetes.
So nip the process in the bud. Focus on low GI foods, which are all supergood for you: fruits and veggies (fresh, dried, or frozen); whole-grain breads, pasta, and cereals; lentils and beans; nuts; and low-fat dairy foods. And don't forget: If you're whipping up potato salad, make it the day before -- and hold the mayo. Originally published on 07/03/2006. Tip References: Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Leeman, M., Ostman, E., Bjorck, I., European Journal of Clinical Nutrition 2005 Nov;59(11):1266-1271. |
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Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects.
Leeman M, Ostman E, Bjorck I.
Applied Nutrition and Food Chemistry, Department of Food Technology, Engineering and Nutrition, Lund University, Sweden. [email protected]OBJECTIVE: To investigate the effects of cold storage and vinegar addition on glycaemic and insulinaemic responses to a potato meal in healthy subjects. SUBJECTS AND SETTING: A total of 13 healthy subjects volunteered for the study, and the tests were performed at Applied Nutrition and Food Chemistry, Lund University, Sweden.Experimental design and test meals:The study included four meals; freshly boiled potatoes, boiled and cold stored potatoes (8 degrees C, 24 h), boiled and cold stored potatoes (8 degrees C, 24 h) with addition of vinaigrette sauce (8 g olive oil and 28 g white vinegar (6% acetic acid)) and white wheat bread as reference. All meals contained 50 g available carbohydrates and were served as a breakfast in random order after an overnight fast. Capillary blood samples were collected at time intervals during 120 min for analysis of blood glucose and serum insulin. Glycaemic (GI) and insulinaemic indices (II) were calculated from the incremental areas using white bread as reference. RESULTS: Cold storage of boiled potatoes increased resistant starch (RS) content significantly from 3.3 to 5.2% (starch basis). GI and II of cold potatoes added with vinegar (GI/II=96/128) were significantly reduced by 43 and 31%, respectively, compared with GI/II of freshly boiled potatoes (168/185). Furthermore, cold storage per se lowered II with 28% compared with the corresponding value for freshly boiled potatoes. CONCLUSION: Cold storage of boiled potatoes generated appreciable amounts of RS. Cold storage and addition of vinegar reduced acute glycaemia and insulinaemia in healthy subjects after a potato meal. The results show that the high glycaemic and insulinaemic features commonly associated with potato meals can be reduced by use of vinegar dressing and/or by serving cold potato products. |
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