Updated March 25, 2015.
Question: I'm on a low-carbohydrate diet, and it's mostly fine, but I really miss potatoes. I was told that soaking or rinsing potatoes gets rid of the starch. That sounds awesome! Is it true?
Tarah - About.com User
Answer: Things that sound too good to be true usually aren't, and that's the case with the claim that soaking or rinsing potatoes before cooking them removes the starch. All it does is remove some of the starchy residues that get stuck to raw potatoes when you slice or chop them.
Rinsing this residue is a good idea, though if you're going to fry your potatoes because that residue tends to burn before the inside of your potatoes are cooked. Make sure your potatoes are dry before adding them to hot oil, or they're going to spatter, which can make a mess and burn you if you're too close.
Potatoes are high in starch, which gives it such a pleasant texture. The typical potato is about 18 percent starch. Most of the remaining part of the potato is water (about 75 percent) with a bit of protein, minerals, and vitamins. There's also a tiny bit of amino acids, organic acids and other bits that give the potato its flavor.
There is a slight variation in the amount of starch found in different kinds of potatoes, and this is good to know when you're choosing potatoes for specific purposes. Potatoes that are the highest in starch -- such as Russets and white potatoes -- have a mealier texture that's perfect for making mashed potatoes or for baking. But after they're cooked, white potatoes don't hold their shape, so they're not suitable for salad recipes or soups and stews.
Potatoes with a little less starch such as reds and yellows have a creamier texture and hold their shape longer, so they're best for soups, stews and salads. Reds are best for these recipes.
Potatoes aren't bad for your health, but it's difficult to fit them into a low-carb diet. You're better off substituting low-carb foods like cauliflower or celeriac. Our Low-Carbohydrate Diet Expert at About.com has some excellent ideas for low-carb substitutes for starchy foods.
Sources:
United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed August 20. http://ndb.nal.usda.gov/.
Y. H. Hui. "Handbook of Fruit and Vegetable Flavors." Hoboken, NJ. John Wiley & Sons, Inc., 2010.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
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