A step-by-step tutorial on how to deamidate potatoes to reduce their glycemic impact.
Deamidation, deamidate = remove part of the starch.
In cases of hyperglycemia, prediabetes, and type 2 diabetes, it is always recommended.
Do I also need to deamidate sweet potatoes?
Sweet potatoes, American potatoes, or batatas have a lower GI.
Sweet potatoes contain more carbohydrates but little starch, so it is not necessary to deamidate them.
- Difficulty: Easy
- Rest time: 12 Hours
- Cuisine: Italian
Ingredients
Choose new potatoes as they tend to have less starch, while older potatoes are typically more floury and richer in starch.
- potatoes
Suggested Tools
- Bowl
Preparation
For those following a low glycemic index diet and for diabetics, it is useful to deamidate potatoes.
1] Peel the potatoes;
the skin is rich in fiber, so skip this step where possible.
2] Cut them into your preferred shape: in half if small, slices, sticks, chunks;
3] Immerse the potatoes in a bowl of cold water and place them in the fridge for 12 hours;
4] Rinse them thoroughly under running water before cooking. Do deamidated potatoes lose flavor or texture?
Deamidated potatoes do not lose flavor.
Deamidated potatoes do not lose texture but the texture changes slightly, becoming more compact and less floury.Keep in mind that
Potatoes have a high glycemic index that varies depending on the cooking method:
– Baked potatoes GI 95;
– Mashed potatoes GI 80;
– Boiled potatoes without skin GI 70;
– Boiled potatoes with skin GI 65;
– Fried potatoes GI is lower but they are rich in fats so should be limited.Remember to check your glycemic response!
Storage, Tips, and Variations
Better to eat them cold: during cooling, some starch becomes resistant, less soluble and therefore less digestible, with a lower glycemic impact.
You can store cooked potatoes in the fridge for 2-3 days.
They are perfect to take out, in a thermal container or cooler bag.
FAQ (Questions and Answers)
Potatoes Glycemic Index and Type 2 Diabetes
To learn more about the topic, read the article by clicking on the following link: Potatoes and Type 2 Diabetes | glycemic index, tips, and deamidation.
