Healthy Potato Salad

Resistant starch occurs when some complex carbohydrates like rice and potatoes are cooked and then chilled. It is starch that "resists" digestion enough to make it slow burning so it keeps your blood sugar level. Your appetite suppressing hormone rises and you stay fuller longer which makes it a great midday meal. Potato salads are delicious especially during the summer and there is an endless variety of tastes when you try different herbs and vegetables.

Serves 4

1 serving (1/2 cup) 180 calories

Put the last 5 ingredients in a jar and shake well. Wash the potatoes well but do not peel. Bring a large pot of water to a boil and cook the potatoes until firm but not too soft - about 10 15 minutes depending on the size of the potatoes. Test with a fork. Remove with a slotted spoon and allow them to cool at room temperature before you put on the dressing so it doesn't separate. Cut into quarters when they are cool enough. Add the rest of the ingredients and the dressing and mix well. This salad will be very satisfying with a green salad with a few raw veggies and perhaps a little feta cheese and light dressing.

Resistant starch is different than the starch in most starchy carbohydrates. It does NOT spike your blood sugar. Other starches quickly convert to glucose in your bloodstream and act like pure sugar. When your blood sugar spikes massive amounts of insulin are produced; so much that the body directs the excess to be stored as fat. So little glucose gets to your muscles for energy that in a couple of hours you're craving more sugars. And of course you're ravenously hungry again.

Resistant starch which is in cold rice, cold pasta, cold potatoes, beans and whole grains acts completely differently. It breaks down and digests very slowly and even appears to help you burn fat. Your insulin is regulated properly so that the glucose is used efficiently for energy. You feel sustained energy for several hours. Enjoy this cold potato salad and don't worry about the starch!

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