Potato starch is made from a carbohydrate extracted from potatoes called starch. Potato starch is used in commercial food production and home cooking and can also be taken as a dietary supplement.
Consuming potato starch may offer a few health benefits, such as improving digestive health and supporting better blood sugar management.
Resistant starch naturally exists in certain foods, such as raw potatoes, legumes, and grains. Raw potato starch contains large amounts of resistant starch—around 60%, according to some research.
Resistant starch resists digestion in the small intestine, passing through to the large intestine, where it’s fermented (broken down) by bacteria. This process releases beneficial compounds called short-chain fatty acids (SCFAs).
SCFAs strengthen the gut lining, support mucus production, and regulate intestinal inflammation. SCFAs also affect immune function, appetite, and many other essential processes in the body.
Ingesting potato starch may improve gut health by increasing SCFA production. Some research suggests that potato starch may be more effective for increasing SCFA production than other types of carbohydrates, including the soluble fiber inulin.
One study found that daily supplementation with 28-34 grams of resistant starch from potatoes was the most effective in increasing fecal SCFA concentrations, compared to resistant starch from corn and inulin derived from chicory root.
Research also suggests that increasing your intake of potatoes can improve gut health. A study found that eating a serving of cold potato salad daily (containing 2.0–2.9 grams of resistant starch) increased the abundance of butyrate-producing gut bacteria, compared to an equal caloric intake of couscous (low in resistant starch).
While fecal concentrations of SCFAs remained unchanged in the study participants, these results suggest that eating resistant starch-rich foods may increase levels of beneficial bacteria in the gut.
Raw potato starch and potato starch supplements are much higher in resistant starch than cooked potatoes. However, cooking and then chilling potatoes increases levels of resistant starch, making cooked, cooled potatoes a good choice for gut health.
Some research also suggests that potato starch supplements may improve diarrhea and constipation symptoms and increase levels of beneficial probiotic bacteria, such as Bifidobacterium, in healthy adults. More research is needed to confirm these potential benefits.
Potato starch may reduce blood sugar levels and improve the response of insulin, a hormone that transports glucose (sugar) into cells to use for energy.
Resistant starch can help slow the rise in post-meal blood sugar and enhance insulin response and sensitivity. This can benefit people with high blood sugar levels, like those with type 2 diabetes or at risk for developing diabetes.
A study of women at risk for developing type 2 diabetes found that when participants consumed 250 grams of baked then chilled potatoes, their post-meal blood sugar and insulin levels were significantly reduced compared to consuming the same serving of boiled potatoes—which are low in resistant starch.
Another study found that supplementation with a nutrition bar containing either 21 or 30 grams of VERSAFIBE, a resistant starch derived from potatoes, reduced post-meal blood sugar and insulin levels compared to a control treatment.
Though these results are promising, more research is needed to fully understand how eating potato starch can benefit the health of people with high blood sugar.
Resistant starch could support weight loss and body weight maintenance through several mechanisms. Resistant starch might help increase feelings of fullness after meals and improve insulin resistance.
While older human studies and some animal studies have shown that potato starch may be effective for reducing appetite and supporting weight loss, research is conflicting.
A review of 22 studies, including some using potato starch, showed inconclusive evidence that resistant starch treatments had any significant effects on appetite, hunger levels, food intake, or satiety hormones in adults who had prediabetes, were overweight, or did not have health conditions.
More research is needed to determine whether eating potato starch may improve feelings of fullness and support weight loss.
Potato starch is entirely composed of carbohydrates and is a poor source of vitamins, minerals, proteins, and fats.
A 1-tablespoon (12-gram) serving of potato starch contains:
- Calories: 40
- Fat: 0 grams (g)
- Carbohydrates: 10 g
- Fiber: 0 g
- Protein: 0 g
Potato starch contains trace amounts of minerals, such as calcium and potassium. It is not a good source of any nutrients besides carbohydrates, so it shouldn’t make up a large portion of your calorie intake.
Potato starch isn’t consumed for its nutritional value. It’s used in small amounts in cooking and food production to thicken foods like gravies and soups. It’s also taken as a dietary supplement to improve certain aspects of health, such as gut health.
Potato starch is safe and isn’t associated with significant side effects when consumed in small amounts. Potato starch could trigger digestive symptoms such as gas, bloating, and abdominal pain in larger portions.
This is due to the fermentation of the starch in the large intestine, which releases gas. Digestive side effects are more likely if you rapidly increase your intake of resistant starches over a short period.
To avoid side effects, you should slowly introduce foods and supplements high in resistant starch into your diet to give your body time to adapt.
Foods and supplements high in resistant starch may worsen symptoms of some digestive disorders, such as irritable bowel syndrome (IBS). If you have a digestive condition, it’s best to check with your healthcare provider before adding potato starch to your diet.
Potato starch is often used by home cooks and in commercial food production as a thickener. Potato starch granules swell and rupture when they come into contact with water, making it an effective thickening agent.
Potato starch is a versatile ingredient that can improve the texture and consistency of foods like:
- Soups
- Stews
- Gravies
- Bread
- Casseroles
- Cookies
- Puddings
Potato starch is commonly dissolved in cold water before being added to sauces and gravies as a thickener. This is known as a slurry.
Potato starch can also improve the texture of baked goods like breads and cookies. It’s naturally gluten-free, so it’s safe for people with celiac disease and gluten intolerance.
Potato starch is available as a dietary supplement in powdered and capsule form. It’s often combined with other ingredients, like fiber, in products meant to boost gut and metabolic health.
If you’re interested in using potato starch as a supplement, it’s best to check with your healthcare provider first. Though potato starch is relatively safe, it’s not appropriate for everyone.
Potato starch is a potato-derived starch product that is high in a carbohydrate called resistant starch.
Due to its high concentration of resistant starch, potato starch could improve certain aspects of gut health and may support blood sugar regulation and weight management.
Potato starch is a versatile kitchen ingredient and can also be a dietary supplement. If you’re interested in using potato starch as a supplement, check with your healthcare provider first to ensure it’s the right choice for your health needs.