Potato starch is made from the carbohydrate (called starch) extracted from potatoes. It is widely used in commercial food production and home cooking and can also be taken as a dietary supplement.

Consuming potato starch may bring some health benefits, such as improving digestive system health and supporting better blood sugar management.

Resistant starch occurs naturally in certain foods, such as raw potatoes, beans, and grains. Some studies show that raw potato starch contains a large amount of resistant starch - about 60%.

Resistant starch is not easily digested in the small intestine but enters the large intestine, where it is fermented (broken down) by bacteria. This process releases beneficial compounds, namely short-chain fatty acids (SCFA).

SCFA can strengthen the inner lining of the intestine, promote mucus production, and regulate intestinal inflammation. SCFA also affects immune function, appetite, and many other important processes in the body.

Consuming potato starch can improve gut health by increasing the production of SCFA. Some studies suggest that potato starch may be more effective than other types of carbohydrates (including the soluble fiber inulin) in increasing SCFA production.

One study found that compared with the resistant starch in corn and the inulin in chicory root, daily supplementation with 28 - 34 grams of resistant starch from potatoes was the most effective in increasing the concentration of SCFA in feces.

Studies also show that increasing potato intake is beneficial to gut health. One study found that eating a serving of cold potato salad (containing 2.0 - 2.9 grams of resistant starch) daily can increase the number of butyrate-producing gut bacteria. In contrast, eating a serving of couscous with the same calorie content (low in resistant starch) daily had no such effect.

Although the concentration of SCFA in the feces of the study participants remained unchanged, these results suggest that consuming foods rich in resistant starch may increase the level of beneficial bacteria in the gut.

The content of resistant starch in raw potato starch and potato starch supplements is much higher than that in cooked potatoes. However, cooling the potatoes after cooking increases the content of resistant starch. Therefore, cooked and cooled potatoes are a good choice for gut health.

Some studies also show that potato starch supplements may improve diarrhea and constipation symptoms in healthy adults and increase the level of beneficial probiotics (such as Bifidobacterium). More research is needed to confirm these potential benefits.

Potato starch can lower blood sugar levels and improve insulin response. Insulin is a hormone that transports glucose (sugar) into cells for energy.

Resistant starch helps slow down the rise in post-meal blood sugar and enhances insulin response and sensitivity. This is extremely beneficial for people with high blood sugar, such as those with type 2 diabetes or those at risk of developing diabetes.

A study on women at risk of developing type 2 diabetes found that when the participants ate 250 grams of baked potatoes and then refrigerated them, compared with eating the same amount of boiled potatoes (low in resistant starch), their post-meal blood sugar and insulin levels were significantly reduced.

Another study showed that compared with the control treatment, supplementing with a nutrition bar containing 21 or 30 grams of VERSAFIBE (a resistant starch extracted from potatoes) could lower post-meal blood sugar and insulin levels.

Although these results are encouraging, more research is needed to fully understand how consuming potato starch benefits the health of people with high blood sugar.

Resistant starch can help with weight loss and weight maintenance through multiple mechanisms. It may help increase satiety after a meal and improve insulin resistance.

Although earlier human studies and some animal studies suggest that potato starch may effectively reduce appetite and support weight loss, the research results are inconsistent.

A review of 22 studies (including some that used potato starch) shows that there is no conclusive evidence that resistant starch treatment has any significant effect on appetite, hunger level, food intake, or satiety hormones in adults with prediabetes, overweight, or no health problems.

More research is needed to determine whether eating potato starch can improve satiety and help with weight loss.

Potato starch is composed entirely of carbohydrates and lacks vitamins, minerals, proteins, and fats.

One tablespoon (12 grams) of potato starch contains:
Calories: 40
Fat: 0 grams (g)
Carbohydrates: 10 grams
Fiber: 0 grams
Protein: 0 grams

Potato starch contains trace amounts of minerals such as calcium and potassium. Except for carbohydrates, it is not a good source of other nutrients, so it should not account for a large proportion of your calorie intake.

People do not consume potato starch for its nutritional value. In cooking and food production, people use a small amount of potato starch to thicken foods such as gravy and soup. It is also used as a dietary supplement to improve certain health aspects, such as gut health.

Potato starch is safe, and consuming a small amount usually does not cause obvious side effects. However, consuming a large amount may cause digestive symptoms such as flatulence, bloating, and abdominal pain.

This is because the starch is fermented in the large intestine, releasing gas. If the intake of resistant starch is rapidly increased in a short time, digestive side effects are more likely to occur.

To avoid side effects, you should slowly incorporate foods and supplements rich in resistant starch into your diet to give your body time to adapt.

Foods and supplements with a high content of resistant starch may aggravate the symptoms of certain digestive system diseases, such as irritable bowel syndrome (IBS). If you have a digestive system disease, it is best to consult your healthcare provider before adding potato starch to your diet.

Potato starch is often used as a thickening agent by home cooks and in commercial food production. Potato starch granules swell and rupture when in contact with water, making it an effective thickening agent.

Potato starch is a versatile ingredient that can improve the texture and consistency of foods, such as:
Soups
Stews
Gravies
Breads
Casseroles
Cookies
Puddings

Potato starch is usually dissolved in cold water and then added as a thickening agent to sauces and gravies. This is called a slurry.

Potato starch can also improve the texture of baked goods such as bread and cookies. It is naturally gluten-free, so it is safe for people with celiac disease and gluten intolerance.

Potato starch is available as a dietary supplement in powder and capsule forms. It is usually combined with other ingredients such as fiber in products that promote gut and metabolic health.

If you are interested in using potato starch as a supplement, it is best to consult your healthcare provider first. Although potato starch is relatively safe, it is not suitable for everyone.

In conclusion, potato starch is a starch product derived from potatoes and is rich in a carbohydrate called resistant starch.

Due to its high content of resistant starch, potato starch can improve certain aspects of gut health and may help with blood sugar regulation and weight management.

Potato starch is a versatile kitchen ingredient and can also be used as a dietary supplement. If you are interested in using potato starch as a supplement, you should consult your healthcare provider first to ensure that it is the right choice for your health needs.