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.
Recipes
2 recipes containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Creamed Corn on Roasted Sweet Potato
Roasted sweet potato with creamed corn and a mixed lipid phase to enhance carotenoid absorption; served with broccoli for fibre and glucosinolates.
Substances
3 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
Preparation Notes
- 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
Biological Target Matrix
| Biological Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Hormonal Response | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Vitamin C (Ascorbate) | Contextual / minor contributor | Antioxidant properties; supports anti-inflammatory effects | |
| Methylation | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Neurochemical Balance | Potassium | Contextual / minor contributor | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurochemical Balance | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Vitamin C (Ascorbate) | Contextual / minor contributor | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports stress response through antioxidant and neurochemical effects |
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