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July 28, 2020 • Healthy Living

4 Tips to Help You Indulge in White Potatoes without the Guilt

baked potato

Normally, white potatoes are on my list of forbidden foods because of their high glycemic response (which means they send your glucose levels up high and fast because of their rapid and easy digestibility). If you have a craving for them, here are 4 simple strategies that you can use to turn this high glycemic starch into a much lower glycemic option.

  1. Choose baby “new” potatoes. The starch structure of new potatoes is different from larger, mature potatoes and has a lower glycemic response.
  2. Eat the skin too. The fiber in potato skin lowers the potato’s glycemic response by slowing the digestion and absorption of the potato starch. (The skin is also where most of the potato’s antioxidants and nutrients are!)
  3. Refrigerate the potatoes for 24 hours or longer before eating them. After cooling, the potato’s starch structure changes resulting in slower digestion and thus a lower glycemic response. You can eat them cold (think potato salad) or reheat them.
  4. Combine the potatoes with some healthy fat (olive oil) and/or lemon juice or vinegar. Fats and acids (like lemon and vinegar) slow down the digestion of starch.

A German potato salad made with new potatoes, including the skin, takes advantage of all 4 of these tips and is a great way to enjoy white potatoes without wrecking your waistline and metabolic health.

German Potato Salad

Serves 4-5

With this recipe, you can indulge in white potatoes without the guilt because this preparation significantly lowers the glycemic response from the white potatoes. Enjoy!


  • 2 pounds unpeeled new potatoes (the smaller the better; blue or purple-fleshed varieties the very best)

  • 1/2 cup thinly sliced red onions

  • 1/3 cup extra virgin olive oil

  • 4 tbsp seasoned rice wine vinegar

  • 3 cloves garlic, finely chopped or minced

  • 2 tsp coarse dijon mustard (I prefer Grey Poupon Harvest Coarse Ground)

  • 1/2 cup packed sun-dried tomatoes, chopped (I prefer California Sun-Dried brand in the bag)

  • 1/2 cup sliced black olives (optional)

  • 1/2 cup chopped fresh parsley


Steam or microwave the potatoes in their skins until they are tender, but still a bit firm. Cool and store in the refrigerator for 24 hours. Quarter or half the chilled potatoes depending on size. Combine the remaining ingredients in a small bowl and pour over the potatoes. Toss to coat evenly. Serve cold or at room temperature.


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