How Do They Make Potatoes with Less Carbs?

Many commercially available low-carb potatoes are the result of natural cross-pollination, not genetic modification, a method used for centuries to enhance favorable plant traits. For home cooks, strategic preparation techniques can also modify the potato's starch composition, providing another way to get potatoes with less carbs.

Quick Summary

Low-carb potato varieties are created through selective, traditional breeding, while resistant starch can be developed through specific cooking and chilling methods. A combination of choosing the right type and preparing it properly can reduce a potato's glycemic impact and available carbohydrates.

Key Points

• Natural Breeding: Specific low-carb potato varieties, like Carisma and Spud Lite, are created through selective cross-pollination, not genetic modification.

• Resistant Starch: Cooking and then cooling potatoes can convert some of their starch into resistant starch, an indigestible fiber that lowers the effective carb count.

• Soaking and Acids: Pre-soaking cut potatoes in cold water removes surface starch, while adding acidic ingredients like vinegar can slow digestion.

• Variety Matters: Choosing naturally lower-starch 'waxy' potatoes (e.g., Red or New Potatoes) over 'starchy' ones (e.g., Russets) can help reduce carb intake.

• Portion Control: Regardless of the method, managing serving size is the most straightforward way to control carbohydrate consumption when eating potatoes.

• Glycemic Response: Both naturally bred low-carb potatoes and methods creating resistant starch can result in a lower glycemic response, which is beneficial for managing blood sugar.

Understanding Carbohydrates in Potatoes

Potatoes are known for being a starchy vegetable, and for many on a low-carb diet, they are a food to be avoided. The carbohydrates in potatoes are primarily starches, which are complex carbohydrates. These starches break down into simple sugars during digestion, raising blood glucose levels. However, the carbohydrate content and how the body processes it can be influenced by both the potato's variety and preparation methods.

Potatoes can be broadly categorized into waxy and starchy types. Waxy potatoes, like red or new potatoes, hold their shape well after cooking due to lower starch content, while starchy potatoes, such as russets, become fluffy and mealy. Selecting a naturally lower-starch variety is the first step toward reducing your carbohydrate intake from potatoes.

Natural Breeding: The Non-GMO Way

For those who prefer a less carb-dense potato straight from the grocery store, modern plant breeding offers several non-genetically modified options. These special varieties are developed through traditional cross-pollination, a completely natural process that has been used by farmers for centuries. Plant breeders select male and female potato varieties with favorable characteristics, such as lower carbohydrate content and shorter growing periods, and cross-pollinate them.

• Carisma Potatoes: This variety, often sold under the EarthFresh Farms brand, was bred from seeds from the Netherlands. It has a lower glycemic response than a standard potato and is rich in potassium.
• Spud Lite Potatoes: Originating from Australia, Spud Lite potatoes are promoted as having significantly fewer carbohydrates than an average potato. They are a versatile, creamy, and non-earthy variety developed through natural pollination.
• Lotatoes: Developed by T&G Global, Lotatoes are another result of natural breeding, offering a lower carbohydrate count per serving compared to standard potatoes.

These naturally-bred potatoes provide an option for consumers who want to enjoy potatoes while managing their carbohydrate intake, all without resorting to genetically modified products.

Culinary Techniques to Create Resistant Starch

One of the most effective and widely applicable methods for reducing the available carbohydrates in potatoes is by converting some of their starch into 'resistant starch'. Resistant starch is a type of dietary fiber that resists digestion in the small intestine and instead ferments in the large intestine, feeding beneficial gut bacteria. The simple process involves cooking, cooling, and then reheating the potato. The cooling step is critical for a process known as retrogradation, where the starch molecules re-crystallize into a form that is resistant to digestive enzymes.

Here is a simple process to maximize resistant starch:

1. Cook the potatoes using your preferred method (boiling, baking, etc.). For maximum impact, consider boiling them with their skins on.
2. Cool the potatoes completely. Refrigerate them for at least a few hours, or ideally, overnight. This is the crucial step for forming resistant starch.
3. Reheat if desired. Reheating the potatoes the next day does not reverse the resistant starch formation. The new crystalline structure remains intact. You can also enjoy them cold, in a potato salad, for example.

Other preparation tips include soaking sliced potatoes in cold water before cooking to draw out some of the excess starch. Adding an acidic element, like vinegar or lemon juice, to your potato dishes can also interact with the starch molecules and slow digestion, further mitigating the glycemic impact.

Comparing Low-Carb Varieties and Cooking Methods

To illustrate the difference in carbohydrate content and glycemic response, the table below compares a standard russet potato with popular low-carb varieties and the impact of the cook-cool-reheat method. Data on average carbohydrate levels can vary by source, but this provides a useful comparison.

Feature	Standard Russet (Baked)	Carisma (Naturally Bred)	Spud Lite (Naturally Bred)	Regular Potato (Cooked, Cooled, Reheated)
Carbs (per 100g)	~18g	~10g (approx)	~8.9g	Effectively reduced through resistant starch conversion
Glycemic Response	High	Lower	Low	Lower
Preparation	Standard	Standard	Standard	Requires additional cooling step
Availability	Widely available	Limited; dependent on region	Limited; mainly Australia	Universal
GMO Status	Non-GMO	Non-GMO	Non-GMO	N/A

The Bottom Line: Can You Enjoy Potatoes on a Low-Carb Diet?

The notion that all potatoes are a high-carb indulgence to be avoided is outdated. Through a combination of modern agricultural innovation and clever cooking methods, it is entirely possible to enjoy potatoes as part of a carb-conscious diet. By choosing purpose-bred, lower-carb varieties or by employing the cooking and chilling technique to increase resistant starch, you can reduce the impact of potatoes on your blood sugar and overall carb count. As with any dietary choice, portion control remains key, but these strategies offer flexibility and more options for those managing their carbohydrate intake. For more information on managing blood sugar through diet, consult the resources available from organizations like the Canadian Diabetes Association.

Low-Starch Potato Varieties to Choose

Beyond the specially-bred low-carb options, choosing a naturally waxy potato variety can help reduce total carbohydrate intake. Waxy potatoes, such as Red Bliss, fingerling, or new potatoes, contain less starch compared to their starchy counterparts like russets and are excellent for boiling and roasting. When considering different varieties, it is helpful to look up their specific nutritional information to make the most informed choice for your dietary needs.

The Science of Resistant Starch

The science behind resistant starch is a fascinating example of how food chemistry can be manipulated in the kitchen. When potatoes are cooked, the starch granules absorb water and swell, becoming gelatinized and easily digestible. However, as the potatoes cool, the starch molecules, specifically amylose, reassociate and form a more tightly-packed crystalline structure. This process is known as retrogradation, and the resulting structure is not easily broken down by digestive enzymes. The indigestible resistant starch travels to the large intestine, where it acts as a prebiotic fiber, benefiting gut health.

Practical Tips for Reducing Potato Carbs

• Choose the right type: Opt for waxy potato varieties or specialty low-carb bred potatoes.
• Soak before cooking: Submerge sliced or chopped potatoes in a bowl of cold water for at least 30 minutes to wash away some of the surface starch.
• Boil and cool: Maximize resistant starch by boiling potatoes, cooling them completely, and then consuming them or reheating later.
• Add an acidic component: Incorporating vinegar or lemon juice into your potato dishes can help slow the digestive process.
• Practice portion control: Even with lower-carb options, managing your serving size is the most fundamental way to control your total carb intake.

Frequently Asked Questions

Are low-carb potatoes genetically modified?

No, most commercially available low-carb potato varieties, such as Carisma and Spud Lite, are developed through natural cross-pollination, a traditional breeding technique, and are not genetically modified organisms (GMOs).

How does cooking and cooling reduce potato carbs?

The process of cooking, then cooling potatoes, converts a portion of the digestible starch into resistant starch through a process called retrogradation. Resistant starch functions as a dietary fiber and is not broken down by the body's digestive enzymes, thus reducing the available carbohydrate calories.

Can I simply soak cut potatoes to reduce their carbs?

Soaking cut potatoes in cold water helps to wash away surface starch, which can reduce stickiness and produce a crispier texture. However, this method only removes a small amount of the overall starch content and is not as effective for carbohydrate reduction as the cook-and-cool method.

Do different potato varieties have different carb counts?

Yes, potato varieties differ in their starch content. Waxy potatoes, such as red and new potatoes, are naturally lower in starch and have a lower glycemic index compared to starchy potatoes like russets.

Will reheating potatoes destroy the resistant starch?

No, reheating cooked and cooled potatoes does not destroy the resistant starch. The molecular structure of the converted starch remains largely resistant to digestion, so the carb-reducing effect is maintained even when warmed up.

What is the glycemic index of low-carb potatoes?

Low-carb potato varieties like Carisma and those prepared to maximize resistant starch have a lower glycemic index than standard potatoes. This means they cause a slower, less drastic rise in blood sugar levels.

Are resistant starch potatoes good for gut health?

Yes, resistant starch acts as a prebiotic fiber in the digestive system. It ferments in the large intestine, feeding beneficial gut bacteria, which can lead to improved gut health and better glycemic control.