Can You Make Potato Salad a Superfood?

A bowl of potato salad on a rustic wooden tableThere are some people out there that add kale, cranberries, or nuts to potato salad. Who knows why? Maybe to make it “healthier?”

It certainly doesn’t taste good.


Potato salad, in my opinion, should be simple. But that’s just me.

Regardless of how you like your potato salad, you might not think it’s healthy. Starch potatoes and mayo don’t necessarily spark a lot of faith. But your potato salad may be a little closer to superfood status than you think, even if you prefer a more traditional recipe.

Have you ever heard of resistant starch? If not, then get ready. It’s a type of starch, generally found in legumes that acts like fiber when you eat it. It’s not directly absorbed by the body but rather goes to feeding health-promoting gut bacteria.

Potatoes are not a form of resistant starch. But they can be converted to resistant starches when they are refrigerated for a day or two. So, mixing up a potato salad and putting it in the fridge for 24-48 hours (which is what you should do anyway for maximum flavor), might just be the healthiest way to eat potatoes.


At your next barbecue, forget the mashed potato and French fries. Go for a potato salad. It’s healthier. Resistant starch can help control blood sugar, reduce the risk for type-2 diabetes that’s associated with starchy and refined carbs, and contribute to better gut health.

Carbs can get confusing, but fiber and resistant starches are generally the good ones. They offer a host of benefits that are typically found in healthy foods like minimally processed or whole foods like whole grains, nuts, legumes, fruits, and vegetables.

In some cases, like refrigerating potatoes, starches can be converted to resistant starches. Another way that may help lower the glycemic index of starchy carbs is to add vinegar or lemon juice, which may slow the body’s ability to convert starch to sugar.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.