Lemon Dijon Potato Salad
“Did you know that if you eat potatoes cooled down, you can’t gain weight?”
I heard an influencer say this many years ago, and it low key blew my mind.
At the time, I had a very bad relationship with food—I had extreme food fears, and restricted myself a lot in order to look thinner. Potatoes were definitely on my “I wish I could eat you but I’m scared I’ll gain weight list.”
So, when I heard this bit of news, I got really curious, and naturally, I did some digging.
Are Cooled Potatoes a Weight Loss Food?
Kinda.
Let me explain…
When potatoes cool after cooking, they undergo a transformation that increases their resistant starch content. Resistant starches are a type of carbohydrate that, as the name suggests, resist digestion in the small intestine and pass into the colon largely intact. As potatoes cool, the gelatinized starches retrograde and crystallize into resistant starch.
A study published in The American Journal of Clinical Nutrition in 2013 found that replacing digestible carbohydrates with resistant starch improved insulin sensitivity and lowered post-meal blood sugar levels. Resistant starch also slows digestion, which prevents rapid glucose spikes, promoting more stable blood sugar control.
On top of that, potatoes have one of the highest satiety indices of any food. In a landmark study by Holt et al. (1995), which measured the satiety index of common foods, boiled potatoes ranked as the most filling food, with a score more than three times higher than white bread. This means potatoes make you feel full longer, reducing the likelihood of overeating and providing sustained energy. The high water content and volume of potatoes contribute to their ability to make you feel full without providing excessive calories. Potatoes are also rich in fiber, especially when cooled, which adds to their filling nature.
This high satiety factor matters because feeling full longer helps prevent overeating, which can reduce the risk of weight gain and the associated metabolic issues, such as insulin resistance and type 2 diabetes. Additionally, maintaining a stable, moderate calorie intake helps prevent bloating associated with overeating.
So, was the influencer right?
Kind of. Cooled potatoes have fewer calories, more resistant starch, and help your metabolic health. That being said, if you eat too much of anything, even something healthy, you can always still gain weight.
More on Resistant Starches
I do want to go a bit further into resistant starches. As a reminder, resistant starches resist digestion in the small intestine and pass into the colon largely intact. This benefits us for 2 reasons: 1. gut health; 2. metabolic health.
Resistant starch is beneficial for gut health because it functions similarly to soluble fiber. Because it resists digestion in the small intestine, it reaches the large intestine, where it ferments and serves as a food source for beneficial gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), particularly butyrate, which plays a crucial role in maintaining a healthy colon. Butyrate has been shown to reduce inflammation in the gut, improve intestinal barrier function, and even protect against colorectal cancer. In fact, a study published in The Journal of Nutrition found that butyrate can help improve insulin sensitivity and lower blood sugar levels, which benefits metabolic health as well.
A study in Nutrients in 2017 demonstrated that resistant starch consumption improves bowel regularity and can help relieve constipation by increasing stool bulk and encouraging peristalsis, the wave-like muscle contractions that move food through the digestive tract. Resistant starch is also associated with a reduction in gut permeability, meaning it strengthens the gut lining, which can help prevent bloating and other gastrointestinal discomfort.
In addition to its gut health benefits, resistant starches have metabolic health benefits too.
When resistant starches are consumed, they resist digestion in the small intestine and reach the colon, where they are fermented by gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), including butyrate, which can stimulate the release of GLP-1. Studies have shown that butyrate and other SCFAs act on the cells in the lining of the colon (known as L cells), triggering the secretion of GLP-1.
GLP-1 might sound familiar.
GLP-1 (glucagon-like peptide-1) is a hormone that helps regulate blood sugar by enhancing insulin release and slowing gastric emptying. It also promotes feelings of fullness, reducing appetite. Medications like Ozempic mimic GLP-1 to help manage type 2 diabetes and aid weight loss by controlling blood sugar levels and suppressing hunger.
Soooooo…do cooled potatoes make you lose weight?
Obviously not if you do everything wrong; but given their gut health benefits, metabolic health benefits, and impact on your general satisfaction, it’s definitely something to add in your arsenal.
This Dish
pinto potato, Adirondack blue potatoes, Adirondack red potatoes, red onion, parsley, dill, shiso, Lemon Dijon vinaigrette
The Benefits
good for bloating, regularity, and overall gut health. specifically:
When you cool potatoes after cooking, their starch becomes resistant starch, which is not fully digested in the small intestine. Instead, it ferments in the colon, acting as a prebiotic that feeds beneficial gut bacteria. The fermentation process produces short-chain fatty acids (SCFAs), particularly butyrate, which help maintain gut lining integrity and promote regular bowel movements. Resistant starch has been shown in studies to increase satiety and improve insulin sensitivity, both of which support digestive balance. This type of starch also draws water into the colon, softening stool and easing constipation.
Red onion, parsley, and dill are rich in insoluble fiber, which adds bulk to your stool and accelerates its passage through the digestive tract, helping to relieve constipation. Insoluble fiber also supports the growth of beneficial bacteria in the gut, which helps reduce bloating by balancing the microbiome and preventing overgrowth of gas-producing bacteria. Studies show that an increase in dietary fiber can help reduce symptoms of constipation and bloating by encouraging bowel regularity.
Lemons provide vitamin C, which plays a key role in collagen production for gut lining repair. This helps strengthen the gut barrier, which can be compromised in conditions like leaky gut or chronic constipation. Vitamin C also stimulates peristalsis, the wave-like contractions of the intestines that move food through your digestive system. This makes lemons helpful for easing constipation, and their acidity can aid in breaking down food more effectively, reducing bloating.
Medjool dates are a natural source of sugars that do not spike blood sugar levels as rapidly as refined sugars. Their fiber content helps slow down digestion, making them gentler on the gut. The soluble fiber in dates absorbs water, which increases stool bulk and moisture, making it easier to pass. This fiber also helps maintain blood sugar stability, which indirectly supports gut health by preventing fluctuations that could disturb digestion.
Miso is a fermented food rich in probiotics, which help support a balanced gut microbiome by introducing beneficial bacteria that aid digestion. Probiotic-rich foods like miso can help reduce bloating by regulating gut bacteria and decreasing gas production. Studies show that regular consumption of fermented foods improves gut health by diversifying the microbiome and promoting smoother digestion, which reduces both bloating and constipation.
Extra virgin olive oil contains healthy fats that lubricate the intestines, easing stool passage and helping relieve constipation. EVOO also supports the absorption of fat-soluble vitamins, which are critical for maintaining healthy digestion. Research suggests that regular consumption of olive oil may help soften stool and reduce the likelihood of constipation, thanks to its gentle, lubricating effects on the digestive system.
Garlic and Dijon mustard both contain antimicrobial compounds, which can help eliminate harmful bacteria that contribute to gut imbalances and bloating. Allicin, a sulfur compound in garlic, has been shown to reduce inflammation in the gut and support digestive health. By balancing gut bacteria, these antimicrobial ingredients can reduce the fermentation of food in the intestines, which lessens gas production and bloating.
Both lemons and miso contain natural enzymes that support digestion by breaking down food more effectively in the stomach. This reduces the likelihood of undigested food particles reaching the intestines, which can cause gas and bloating. Enzymes improve nutrient absorption, making digestion smoother and more efficient, which is especially important for avoiding constipation.
The Recipe
Ingredients:
10 small-ish potatoes (think like the size of a clementine or lemon). I used Pinto Potatoes, Adirondack Red, and Adirondack Blue; but those are local to me, you can use any kind you like, but I do recommend using a few different kinds and throwing in some blue potatoes if you have access!
1/2 red onion
1/4 cup parsley
1 bunch dill
1/4 cup or so of the Lemon Dijon Dressing (or eyeball/adjust. I like to dress very generously)
Lemon Dijon Dressing Ingredients:
2 lemons, peeled
4 pitted medjool dates
2 tbsp dijon mustard (make sure it has no sugar added)
1/4 cup EVOO
3 tbsp chickpea or white miso
1 cloves garlic
1/2 cup water
4 tbsp grainy mustard
Instructions:
roast or steam potatoes. with the varieties I had, I love to roast them (400F for 15 min), but other potatoes I prefer to steam
finely dice the red onion & chop up the herbs
peel the lemons
blend all the dressing ingredients OTHER THAN the grainy mustard together
once everything is super smooth, pour it into a jar, add the grainy mustard and shake
once the potatoes are cooked through and cool a little, dice them
toss everything together
Links
if you are in NYC, Norwich Meadow Farm has the best potatoes! Highly recommend them. I go to them at the Union Square farmers market, but they do a bunch of them
I use Joolies Dates
I got my grainy mustard from the market too, but for the Dijon, I think Mailie is the best. It’s not terribly hard to find a good “clean” mustard though, just check the ingredients for sugar
For More on De-Bloating
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