Potatoes are a common staple in Vietnamese markets and are available year-round at relatively low prices. Many people may be surprised to learn about the benefits of boiled potatoes when stored in the refrigerator.
Professor Candida Rebello shared insights from a study conducted by researchers at the Pennington Biomedical Research Center (USA) regarding the use of boiled potatoes stored in the fridge to aid weight loss.
The researchers compared the weight loss benefits of potatoes with peas, which are often considered a beneficial weight-loss food. Specifically, they examined 36 participants who were fed common foods such as peas, beans, meats, and fruits. Subsequently, the researchers substituted 40% of their meat intake with either peas or potatoes for comparison. Interestingly, both peas and boiled potatoes exhibited similar health benefits.
The weight loss effects of potatoes and peas were found to be comparable.
The Benefits of Refrigerated Boiled Potatoes
Potatoes are a starchy food, but they contain resistant starch, which is slowly digested and does not cause a sudden spike in blood sugar levels.
Experts recommend boiling potatoes and storing them in the refrigerator for 12 to 24 hours before consumption to increase their fiber content and resistant starch. It is advisable to use cleaned potatoes with their skins intact, as potato skins are nutrient-rich.
Boiled and refrigerated potatoes are better for weight loss and blood sugar control
You can use these refrigerated boiled potatoes in various dishes, such as potato cakes, shrimp and potato dishes, mashed potato sides, roasted potato slices, potato salads, and even creamy potato fries.
The weight loss mechanism of potatoes lies in their ability to induce a feeling of fullness. Potatoes are low in calories, so participants in the study felt satiated while consuming fewer calories compared to other foods. Potatoes also support metabolism and burn excess fat. Additionally, they aid in detoxifying the body.
Why Should You Boil and Refrigerate Potatoes Before Eating Them?
Boiled potatoes stored in the refrigerator exhibit higher levels of resistant starch compared to freshly boiled potatoes. This type of starch helps prevent diabetes and obesity by slowing down glucose absorption. It reduces blood glucose levels by approximately 25% and mitigates the risk of post-meal blood sugar spikes.
Boiled and frozen potatoes can be stored for up to a year. Refrigeration increases resistant starch
Resistant starch also promotes gut health and enhances weight loss effectiveness. Gut bacteria ferment this starch to produce short-chain fatty acids, which maintain the integrity of the colonic mucosa. This, in turn, improves digestion and metabolism, contributing to effective weight loss.
Furthermore, it is advisable to consume potatoes with their skins intact, as the skins contain higher amounts of fiber. The skin has a higher fiber content, so it is recommended to boil unpeeled potatoes unless they have sprouted or turned green, as this may lead to toxicity.
How Long Should Potatoes Be Stored in the Refrigerator?
Boiled potatoes should be stored in the refrigerator for no more than 3-4 days to maintain their quality. However, if you wish to save time on cooking and extend their shelf life, consider freezing them. Potatoes intended for mashing can be tightly wrapped and frozen for up to a year.
