The humble potato has a bad reputation when it comes to healthy eating. We usually lump it into the category of “comfort foods” or “too many carbs”. But potatoes are an excellent source of carbohydrates and are even better for our gut if we let them cool down after cooking or reheat to eat later on.

Potatoes are rich in carbohydrates, and as most of this is absorbed in the small intestine they are usually considered moderate to high glycaemic index foods. However if you leave the potatoes to cool down after cooking, the type of carbohydrate changes to a “resistant starch” which does not get absorbed in the small intestine. Instead it travels down to the large intestine where it has two positive effects. First the resistant starch can feed the gut microbiome and second it lowers the glycaemic index of the potato providing slower and sustained energy. This is particularly important for anyone with Type 2 diabetes.

The real problem with potatoes is how we cook them. While the most common way to eat potatoes is a deep-fried chip or wedge slathered in tomato sauce or sour cream. The carbohydrate content is not the problem here – it is the fat we have doused them in. Instead try roasting your potatoes with some olive oil, cooking them in the air fryer or steaming them and importantly letting them cool down before eating them.