Potatoes
Overview
Potatoes provide complex carbohydrates, potassium, and when cooked and cooled, form resistant starch that supports gut microbiome and SCFA production. Resistant starch (cooled potatoes, green bananas) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier. B6 (chickpeas, potatoes, bananas, whole grains, soy) is a cofactor in the development of all key neurotransmitters. See Cooled Potatoes for resistant starch formation details.
Food Context
Preparation
- Cook and cool to form resistant starch; resistant starch forms when certain starchy foods are cooked and then cooled, a process called retrogradation
- Reheating does not reverse resistant starch formation; white rice was cooled and reheated showing a rise in RS content from 0.64 to 1.65 g/100 g and elicited a lower glycemic response
- Supports butyrate production via gut fermentation; resistant starch (cooled potatoes, green bananas) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
- Lower glycemic response when cooled compared to hot potatoes
Recipes
1 recipe containing this food
Saffron Roast Potatoes
Crisp roast potatoes finished with saffron-infused olive oil, designed to maximise colour, flavour and texture while remaining adaptable to many main dishes.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 74 kcal | — |
| Protein | 2 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 17.6 g | — |
| Fibre | 1.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.7 mg | 4.1% |
| Zinc | 0.2 mg | 1.8% |
| Magnesium | 16 mg | 3.8% |
| Calcium | 14 mg | 1.4% |
| Potassium | 419 mg | 12.3% |
| Folate | 16 µg | 4% |
| Vitamin B6 | 0.1 mg | 7.9% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
8 substances in this food
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
References
- Resistant starch (cooled potatoes, green bananas) supports Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
- B6 (chickpeas, potatoes, bananas, whole grains, soy) is a cofactor in the development of all key neurotransmitters
- See Cooled Potatoes for resistant starch formation details; the complex carbohydrate, Resistant Starch, forms when certain starchy foods are cooked and then cooled, a process called retrogradation