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I talked yesterday about resistant starch, and how it could help you lose weight, and I mentioned potato salad as a way to get some resistant starch into your diet.

Traditional potato salad recipes generally add mayonnaise, which adds fat and calories, not the best way to go if you want to lose weight. (If you absolutely have to have mayonnaise to feel like you are eating potato salad, try cutting the mayonnaise with buttermilk, or plain yogurt. This will give you a similar taste experience when you eat the potato salad, but with less fat and fewer calories.) Here is a recipe that does not include mayonnaise.

First boil potatoes, whatever quantity you would like. I like to use new potatoes, you can peel them if you like, this will allow the dressing to penetrate into the potatoes; or just wash them and leave them with skins on. (This option increases the fiber content, but the flavor of the dressing does not penetrate as well; a compromise is to cut them in half, or quarters, depending on the size. That way you get the fiber from the skins, and the dressing can penetrate.) The best way to check if they are done is to pierce one with a knife. If the potato slides off the knife easily, they are done. It’s best not to overcook them.

When the potatoes are done, let them cool, if you add the dressing while the potatoes are still warm, it will penetrate more easily, and add more flavor to the potatoes.

My favorite dressing is a combination of rice wine vinegar, extra virgin olive oil, and chopped fresh herbs. I use about 1/3 cup vinegar and 2/3 cups olive oil, salt and pepper to taste, and 3-5 teaspoons of freshly chopped herbs. (Any of these herbs work: mint, parsley, marjoram, basil, chives; you can use all of one herb, or mix and match to your heart’s  content. Also, experiment with other herbs, such as rosemary, thyme, or oregano. The key is to find combinations that are satisfying to you.) Add the dressing to the warm potatoes, to taste; but add more than you think you need, the potatoes will absorb some of it.

Another variation is to add finely chopped shallots or garlic to the oil, and then mix it with the vinegar and herbs. (Or, alternately, heat the oil and allow the garlic or shallots to flavor the oil, then strain the oil, and you have a flavored oil for any salad dressing you make. be careful not to burn the garlic, it just needs to steep in the hot oil, until it imparts its flavor.)

Other variations are to use wine vinegar instead of rice wine vinegar, or try a adding a little balsamic vinegar, but not too much, or it’s flavor will be too strong.

Try these variations, and let me know how you liked them.

Technorati Tags: lower fat potato salad, potato salad recipe, resistant starch

I first heard about resistant starch in an article in a
magazine and thought it was worth looking into. The article
said that resistant starch may be the next “hot nutrition
trend.”

Resistant starch is a type of natural dietary fiber, found in
many carbohydrate sources, such as corn, potatoes, beans and
grains. It occurs naturally in these foods, especially when
they are cooked, and then allowed to cool. (The official
definition of resistant starch is any starch that is not
digested in the small intestine, but passes into the large
intestine.)

It is called resistant starch (some researchers refer to it as
amylase-resistant starch, or by the initials “RS”) because it
is “resistant” to digestion, which is true of dietary fiber in
general, but resistant starch seems to have some distinct
effects that are helpful for anyone trying to lose weight.

As with most fiber, RS helps you feel full, and reduces
feelings of hunger, through a hormonal response that makes you
feel full; but it also seems to improve the body’s
ability to burn fat. Resistant starch reduces fat storage in
the body.

Some studies also show that it helps improve blood sugar
levels, and boosts the immune system. Resistant starch may even
help reduce cancer risk.

Produce skin is rich in fiber, including resistant starch;
eating these fibers helps promote the growth of the bacteria
naturally found in the intestines, and improves the function of
the intestines, reducing problems with constipation, and also
reducing the risk of hemorrhoids.

Studies have shown that people who eat a high fiber diet, (more
than 35 grams of fiber daily) tend to weigh less and have
smaller waist sizes than those who consume less fiber.

Resistant starch also seems to lower plasma cholesterol and
triglycerides, and improve whole body insulin sensitivity.

Resistant starch is a natural weight loss aid, readily available in your diet,
with only a little effort. (Cook foods, and let them cool; think potato salads,
corn salads, bean salads, etc.) Give it a try.

As always, comments are welcome.

Technorati Tags: natural weight loss, resistant starch

Potatoes have gotten a reputation as diet spoilers, along with carbohydrates, in general.

Research has shown that potatoes, and some other carbohydrates, contain a substance, when they are cooked and allowed to cool, called “resistant starch”, which actually “resists” digestion, and helps weight loss.

It also helps you feel full longer, so you eat less, and even seems to help the body burn fat.

I will have more to say about resistant starch  next week,  I want to keep this post short, since it is the weekend.

Technorati Tags: resistant starch