6 effortless ways to make potatoes healthy and starch-free

In most households, it is impossible to imagine a meal without potatoes, as it is an inseparable part of most SA delicacies.

Loved for its enticing taste, texture and versatility, potatoes can be cooked in so many interesting ways, but what about its glycemic index and high starch content, which make it a perfect recipe for weight gain!

Well, this is why many people ditch eating potatoes just to stay in shape and manage their sugar levels, but you will be amazed to know that there are certain simple ways that can help in naturally reducing the starch content of potatoes by reducing the glycemic index of this root veggie.

This is one of the traditional methods of removing starch from potatoes, and it is one of the most effective ways to reduce the starch content in potatoes is by soaking them in water before cooking. To use this simple method, just soak potatoes for at least 30 minutes, or even up to overnight, to help leach out some of the starch into the water. Repeat this process till the water turns out to be clear. Also, drain and rinse the potatoes thoroughly before cooking. This method can significantly lower the starch content while maintaining the flavor and texture of the potatoes.

Another method to reduce starch is by boiling the potatoes and then draining the water immediately after cooking. Potatoes naturally release some of their starch into the boiling water, and draining it off prevents the starch from reabsorbing into the potatoes. To do this, peel and cut your potatoes, boil them until they are tender, and then drain the water thoroughly. For best results, do not leave the potatoes in the hot water for too long after draining, as this could cause them to absorb some starch back in.

Before cooking potatoes, rinsing them under cold water can help remove surface starch. After peeling and cutting the potatoes into the desired shape, rinse them under running cold water for a few minutes. This simple step helps to wash away some of the excess starch that may have been released from the potato cells during cutting. While this method doesn’t eliminate all the starch, it helps to lower the overall starch content and results in a fluffier texture when cooking.

Interestingly, cooling cooked potatoes can help alter their starch composition in a beneficial way. When potatoes are cooked and then cooled, the starch undergoes a process called retrogradation. This process transforms some of the digestible starch into resistant starch, which acts more like fiber and is less likely to spike blood sugar. While this doesn’t remove all starch, it makes the potatoes easier to digest and can lower their glycemic index

There are starch-reducing powders available in the market, typically made from natural ingredients like green banana flour or other starch-reducing compounds. These powders work by absorbing some of the starch released during cooking. To use, simply add the recommended amount of starch-reducing powder to the cooking water or mix it with the potatoes directly before cooking. While not a commonly known method, it’s an effective way to cut down on starch content, especially in dishes where potatoes are boiled or simmered

Not all potatoes are created equal when it comes to starch content. Some varieties of potatoes naturally contain less starch than others. For example, waxy potatoes like red potatoes or fingerling potatoes have lower starch levels compared to starchy potatoes like Russets. By opting for these low-starch varieties, you can naturally reduce the amount of starch in your dish without needing to rely on extensive preparation methods. These potatoes also have a firmer texture, making them ideal for salads or dishes where you want the potato to hold its shape.