2 min read
Mashed potatoes have long been a comfort food favorite, a creamy, nostalgic staple worth looking forward to every year. But if you’re working on blood sugar balance, simply skipping the potatoes isn’t the only option.
The trick is timing. Potatoes that are cooked, cooled, and reheated develop resistant starch, a type of carbohydrate that resists digestion in the small intestine and feeds your gut microbiome instead of spiking your blood sugar. Making this dish a day or two ahead isn’t just convenient, it’s functionally beneficial.
Ingredients:
- 2 lbs red and yellow potatoes, skin on
- 1/3 cup sour cream
- 2 oz cream cheese
- 1 clove garlic, minced (optional)
- 1/2 cup shredded cheddar
- Fresh parsley, chopped
Instructions:
- Boil the potatoes, skin on, until fork-tender.
- Mash with sour cream, cream cheese, and garlic if using.
- Top with cheddar and parsley.
- Refrigerate overnight — the cook-and-cool step is what builds the resistant starch.
- Bake until warm and melty before serving.
Stick to moderate servings (around 4–6 oz) and introduce resistant-starch-rich foods gradually if they’re new to your system, to avoid gas or bloating.
Curious how a dish like this fits into your own blood sugar picture? Take our free Blood Sugar Balance Assessment.
From the article
Resistant Starch: The Secret Weapon for Your Gut (and Glucose) →Ready to feel better?
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Dustin Barrington
Founder, Peak Functional Health — Functional Nutrition Counselor, CFNC
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