You may be surprised to see a potato salad recipe on our blog because potatoes are often linked with high carbs, insulin spikes, and elevated blood glucose. However, this potato salad is loaded with resistant starch, healthy fats, valuable enzymes and probiotics that are highly nourishing to the body. Resistant starch is a critical component to gut health. All living microbes need sustenance; gut bacteria is no different. Resistant starch is one of the best food sources for beneficial microbes to thrive and proliferate within the gut. Some of the best foods to eat for their resistant starch content are raw potatoes, green bananas and plantains, as well as cooked and cooled potatoes, legumes and rice.
Not only does resistant starch promote beneficial gut flora, studies also show there are numerous health benefits when consuming resistant starch. Resistant Starch can improve insulin sensitivity, lower blood glucose response to meals, enhance gut function and integrity, lower fasting blood glucose, and increase satiety.
There are occasions where individuals may experience adverse digestive symptoms like gas, bloating, constipation, and/or diarrhea. If this is the case, there are likely deeper gut issues to be addressed. Keep in mind that how your body reacts when consuming resistant starch is indicative of gut health.
3 pounds organic potatoes
1/2 cup Mayonnaise*
3 tablespoons Dijon mustard
6-8 strips of grassfed bacon, cooked and broken into pieces
a bunch of green onions, chopped
a handful of you favorite fresh herbs such as parsley, basil, or dill
unrefined salt and pepper
1 teaspoon smoked or regular paprika (optional)
Chop potatoes into bite-sized pieces and place them in a medium sized saucepan. Cover with water and bring to a boil. Simmer until potatoes are just cooked. Strain the water and set the potatoes to the side. Once cooled, store them in the refrigerator for at least 8 hours or overnight. This step is crucial for resistant starch to form.
In the morning, salt and pepper the potatoes. In a small mixing bowl, combine mayonnaise, mustard, and paprika. Combine the mayonnaise mixture, bacon, green onions, and herbs with the potatoes. Adjust the seasoning, if necessary.
*Our favorite brand of store-bought mayonnaise is Primal Kitchen. It can be found at most grocery stores.