Potatoes are one of the most consumed foods in Spain, present in thousands of traditional dishes and in the daily Mediterranean diet of many families. A healthy food rich in carbohydrates complex, vitamins and low fat. With regard to their preparation, various studies in the field of nutrition have shown that small changes in preparation Food can significantly modify their metabolic and digestive impact. It is the specific case of cooked potatoes, since the way they cool and consumed can directly influence their Effect on blood glucose and intestinal health As Dr. Manuel Viso, a digestive health specialist and disseminator on social networks, states in one of his most recent videos.
“The simple fact of cooking the potatoes and then let them cool for 24 hours In the fridge you have enormous benefits for your health, “says the expert. This seemingly simple action significantly modifies the starch structure that contain the potatoes, and with it also their effect on our body.
As Viso explains, when cooked potatoes are consumed freshly made, “the starch they contain It becomes glucose molecules. Sugar that is absorbed from your small intestine to blood and you already know the consequences. “That is, blood glucose levels are raised, something that can be especially problematic for people with insulin resistance or diabetes.
However, when they cool for at least 24 hours in the fridge, an interesting transformation occurs: “The starch is going to become resistant starch. This resistant starch is not absorbed, is not absorbed in the small intestine, passes to the large intestine and becomes a wonderful food for your bacteria. “This type of starch acts as A natural prebioticthat is, as a type of fermentable fiber that favors the balance and diversity of the intestinal microbiota.
“Resistant starch is a wonderful prebiotic for your intestinal flora, for your microbiota,” insists the specialist. This change not only improves digestive health, but also has a direct impact on the glycemic index of food: “In this way, we reduce the glycemic peaks that potatoes produce when We cook them and eat them immediately. Very important for everyone in general and for diabetic people in particular. “
But the benefits do not end there. Dr. Viso also highlights the positive effect that this type of starch has on satiety and appetite control. “Resistant starch acts as a fiber and on the other hand it is A wonderful food For the microbiota itself. In addition, resistant starch gives a more lasting feeling of satiety, which will better control your appetite, you will reduce the energy contribution of potatoes. That is, they will have fewer calories. “
In short, cooling cooked potatoes before consuming them not only helps take care of the intestine, but can be a Useful strategy for those who seek to improve their food, control appetite or reduce the glycemic impact of their meals. A simple modification that converts a basic food into a more powerful ally for health.
