Nutrition expert explains how regular potatoes can be used as a gut and liver-boosting food, simple recipe inside

When it comes to healthy eating or a weight-loss-friendly diet, potatoes are often removed from meals and blamed for everything. From weight gain to blood sugar spikes, they are often tagged as a 'bad carb,' and people end up removing them from their daily diet. But, celebrity nutritionist and wellness expert Luke Coutinho disagrees with that fact and states that the potato itself isn’t the problem. It’s how we prepare and eat them. He further adds that when prepared in a specific way, the same potato people fear can become one of the most nourishing foods for gut health, liver function, and even diabetes management. So, let’s break the myth wide open and learn how to turn the simple potato into a gut-healing, metabolism-supporting, immunity-priming superfood—the way nature intended.

According to Luke, potatoes are incredibly nutrient-dense and rich in vitamins like Vitamin C and B6. They are packed with minerals, including potassium, magnesium, and manganese. They are also considered electrolyte-supporting, especially potassium for nerve and muscle function and a good source of natural fiber, especially when prepared the right way. They also contain polyphenols and resistant starch when cooled properly and used rightly in meals.

Step 1: Boil the potatoes until they turn soft enough to prick easily with a fork.
Step 2: Once boiled, take them out, peel and let them cool down completely.
Step 3: Now, place the cooled potatoes into an airtight glass container and store them in the refrigerator for at least 12 hours. This overnight chilling transforms the potato’s digestible starch into resistant starch through a process called retrogradation. This change will turn them into a superfood for your gut and metabolic health.

According to Luke, when a potato is eaten hot, most of its starch is digestible, meaning your body breaks it down quickly. But once you cool it for at least 12 hours, the structure of that starch changes through a natural process called retrogradation. He further explains that during retrogradation, the digestible starch molecules reorganize and turn into resistant starch. Furthermore, this resistant starch cannot be broken down in the small intestine. Hence, instead of spiking your blood sugar, it reaches the colon intact, where it becomes fuel for beneficial gut bacteria. This is why cooled potatoes are one of the simplest ways to add natural, food-based prebiotics to your meals.

Boil them, then cool them completely and refrigerate. Store them in airtight glass containers and eat 1 cooled potato daily with protein and fiber like paneer, tofu, eggs, chicken, fish, beans, veggies and nuts. Add salt, pepper, thyme, oregano, lemon and chili flakes to it.

Paneer and Potato Salad: Pan fry paneer cubes until they turn crisp and then combine with cold diced potatoes. Season with salt, pepper, lemon juice, an d crushed thyme. Enjoy it fresh.

Egg and Potato Wrap: Combine boiled and diced eggs with curd and boiled potato dices. Season with oregano, chilli oil, and paprika. Place this stuffing in lettuce leaves and enjoy it fresh.

Potato and Nuts Salad: Combine potato cubes with roasted almonds, walnuts and pistachios. Season with salt, pepper, and chilli oil. Toss well and enjoy.

Avoid using them for French fries or deep-fried dishes like pakoda and chips. Also, never eat them alone.

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