Is Potato Starch Good for You? Pros & Cons of Potato Starch

Potato starch - Dr. Axe

As gluten-free cooking and baking turn out to be increasingly fashionable, other people need to know what are the most efficient wholesome starches and grains to exchange for wheat flour? Potato starch is a starch derived from potatoes, and it’s frequently used to a thickener for sauces, soups and stews.

Is there gluten in potatoes? No, there isn’t, however that doesn’t routinely imply that potato starch is a well being meals. Whilst it’s been recognized to lend a hand with blood sugar and excellent intestine micro organism, it’s additionally low in vitamins and frequently genetically changed.

Let’s check out the pluses and minuses of this vegetable-derived advanced carbohydrate in addition to some fitter possible choices which can be additionally gluten-free.

Potato Starch Diet Information

What’s potato starch precisely? Smartly first, let’s speak about what’s starch. Starch is an odorless, tasteless, comfortable white substance this is made by way of all inexperienced vegetation. Potato starch is the starch present in potatoes which can be a made from the potato plant. The potato plant (Solanum tuberosum) is a member of the nightshade circle of relatives and produces safe to eat tubers extra repeatedly referred to as potatoes.

Is a potato a grain? No, it’s indisputably now not a grain. As a vegetable, the potato accommodates a big number of vitamins, together with potassium, calcium, iron, magnesium, phosphorous, zinc, copper, nutrition C and B nutrients. So you possibly can assume that its starch would even be wealthy in some or all of those vitamins, however sadly as you’re about to peer, potato starch’s declare to popularity is indisputably now not its nutrition and mineral content material.

One tablespoon of potato starch accommodates about: (1)

  • 40 energy
  • 10 grams carbohydrates
  • zero grams protein
  • zero grams fats
  • zero grams fiber

There are round 8 grams of resistant starch in keeping with tablespoon of uncooked potato starch as neatly, however now not a lot else in the best way of vitamin. (2)

Professionals and Cons of Potato Starch

Let’s check out conceivable potato starch well being advantages in addition to some adverse facets of this vegetable starch.


1. Blood Sugar Helper 

Many wholesome starches fall into the class of resistant starch meals. As a resistant starch, potato starch has been proven to be useful to blood sugar law.

What’s a resistant starch? Resistant starches are in a position to commute during the frame’s digestive gadget with out being modified. Any other instance of a resistant starch very similar to potato starch is unripe bananas.

A systematic find out about printed within the magazine Diabetic Drugs in 2010 investigated whether or not or now not intake of resistant starch may just lend a hand other people suffering with metabolic syndrome. The one-blind, randomized find out about had 20 topics with insulin resistant devour both 40 grams in keeping with day of a resistant starch complement or a placebo for a 12-week length. The find out about effects confirmed that customers of the resistant starch had advanced insulin sensitivity in comparison to the placebo staff. Total, the researchers conclude that “intake of resistant starch improves insulin sensitivity in topics with the metabolic syndrome.” (three)

2. Boosts Just right Micro organism

As a resistant starch, potato starch acts as a prebiotic within the frame, because of this that it in fact feeds the great micro organism to your gut. Analysis demonstrates that the useful results of resistant starches at the digestive gadget are most likely the results of really useful short-chain fatty acids being produced by way of bacterial fermentation happening within the huge gut. (four)

three. Gluten-Loose

For any person looking to steer clear of gluten, some of the well being advantages of potato starch is the truth that it’s is of course gluten-free.

four. Simple to Prepare dinner With

As soon as it’s cooked, this starch is alleged to have numerous fascinating culinary traits, together with “impartial style, excellent readability, top binding energy, lengthy texture and a minimum tendency to foaming or yellowing of the answer.” (five)


Potato starch pros and cons - Dr. Axe



1. Low in Vitamins

Not like its supply, the potato, this starch does now not include important quantities of nutrients or minerals. When it comes to very important vitamins, it in fact handiest accommodates one, which is carbohydrates. Preferably, potato starch would supply extra vitamins.

2. Genetic Adjustments

Starch from potatoes is composed of of 2 major portions: amylose (20 p.c) and amylopectin (80 p.c). The amylose is regarded as the undesirable section as it encourages gelling when it’s added to objects. Potato starch can come from genetically changed potatoes. One particular instance of that is Amflora, which is a genetically changed potato that has been in particular designed to supply handiest the amylopectin part of the starch. (6)

Potato Starch vs. Potato Flour

So what about potato starch vs. potato flour? Now not strangely, each the starch and the flour come from a potato. Each are gluten-free, however they’re two utterly various things. Potato starch in fact comes from a multistep means of extracting simply the starch of a potato. Potato flour, however, is principally dried-up and ground-up potato. The starch and flour are used for various causes and in fact style other too.

The starch is principally flavorless, however potato flour has a taste very similar to a potato. Potato starch is a white powder an identical in texture to cornstarch whilst potato flour has extra weight to it and is very similar to wheat flour. Potato starch is utilized in baking and as a thickener in more than a few recipes. Potato flour is frequently used together with or to exchange wheat flour as the bottom for breads and muffins. (7)

Caution: Don’t try to use potato flour instead of potato starch as a thickener as a result of it’s possible you’ll most likely finally end up with glue-like effects!


Potato starch vs. potato flour - Dr. Axe


How you can Use Potato Starch + More fit Substitutes

Potato starch isn’t dear and is offered at grocery shops, well being shops and on-line. Some merchandise classified “potato starch” in fact have “potato flour” as their handiest aspect so you’ll want to moderately learn packaging. In case you’re buying potato starch, you wish to have to be sure that it’s non-GMO and preferably natural too.

It’s repeatedly used to thicken sauces, stews, soups, custards and puddings. It’s extensively utilized incessantly in gluten-free and Passover baking. In case you are the use of potato starch as a thickener in a scorching liquid, it’s essential to verify it doesn’t boil as a result of this will likely make it tougher for the liquid to thicken. In case you don’t have potato starch readily available, you’ll’t exchange it with potato flour. Potato flour has a a lot more potato-like style, and it additionally has a heavier consistency.

Arrowroot starch is wholesome exchange that still has many well being advantages. GMO-free cornstarch could also be gluten-free, and this can be a extra nutrient-rich choice to potato. Plus, cornstarch is alleged to have a decrease probability of clumping up in comparison to potato starch. Whilst cornstarch is most popular for thickening dairy-based liquids, arrowroot works neatly with acidic liquids. Each arrowroot starch and cornstarch can be utilized instead of potato starch in a one-to-one substitution ratio. (eight)

Potato Starch Recipes

Listed here are some wholesome resistant starch recipes that come with starch from potatoes. Relying for your private choice, be happy to exchange arrowroot starch for potato in those recipes.

  • Very Berry Resistant Starch Smoothie
  • The Wholesome Intestine Smoothie (Carrot Cake)

Historical past

In 2012, starch manufacturing world wide was once stated to be at round 75 million lots. The principle plant-based starches made come with wheat, corn, cassava and, remaining however now not least, potato. Those starches have similarities and variations relying upon their chemical make-up and nutrient content material. (nine)

Except matzo ready underneath strict pointers, forbidden Passover components come with wheat, barley, rye, oats and spelt. Cornstarch isn’t regarded as kosher so it’s additionally now not allowed. So what aspect is repeatedly utilized in Passover baking? Starch of the potato. (10)

In case you learn aspect labels moderately, it’s possible you’ll strangely see potato starch or potato flour discovered within the following: (11)

  • baked items, reminiscent of truffles
  • breads
  • sweets
  • canned soups
  • dips
  • dressings
  • shredded cheese
  • spice mixes
  • more than a few prepackaged meals pieces

Attainable Facet Results and Hypersensitive reactions

While you first get started incorporating resistant starch recipes that come with potato starch into your vitamin it’s possible you’ll realize some transient adjustments in your digestion, reminiscent of bloating and fuel. Potato hypersensitive reactions don’t seem to be commonplace, however you must steer clear of potato starch when you’ve got a potato meals hypersensitivity or potato intolerance.

Ultimate Ideas

  • As a resistant starch, potato starch has been proven to have some beautiful spectacular well being advantages, together with sure results on insulin ranges and excellent intestine micro organism.
  • It’s an alternate aspect for any person following a gluten-free vitamin.
  • This starch is frequently noticed in Passover recipes.
  • If you’ll use it, make certain it’s natural and now not genetically changed.
  • Potato starch and potato flour are two utterly various things.
  • Arrowroot starch and cornstarch can be utilized instead of potato starch in recipes.
  • When opting for between corn, arrowroot and potato starches, I might go for arrowroot starch as it recognized to have a couple of well being advantages in addition to notable quantities of vitamins.

Learn Subsequent: Tapioca Flour: The Easiest ‘Acting’ Gluten-Loose Flour?