Riya Baibhawi

Should You Consume Milk? Here's What Experts Recommend

Milk

Humans have been consuming <span>milk</span> for centuries. Hailed as a nutrient-dense product, this <span>dairy</span> item is packed with essential vitamins and minerals like calcium and potassium, as well as trace minerals like iron, copper, and fluorine, among others. However, the debate over its necessity in our diets continues. Moreover, recent research has linked milk to certain cancers, turning public opinion against it. So the question is: Should you consume milk? 

Nutritionist and author Kavita Devgan asserts that milk is not the villain and shouldn't be blamed. "It is your gut. If your gut can't digest milk, then it is the fault of your body. You should try other dietary supplements."

For those who can digest it, milk offers a wealth of nutritional benefits. It is considered a "complete food" due to its balanced combination of proteins, fats, and carbohydrates. However, individuals with lactose intolerance may struggle with digestion, leading to discomfort. Devgan suggests alternatives such as curd or buttermilk, which can be easier on the gut. "I myself am lactose intolerant. Although I wasn't from birth, I developed this later in life. But I make sure to include nutrition-rich food like sesame and <em>anjeer</em> in my diet."

<h2>Evaluate The Source</h2>When considering whether to include milk in your diet, it’s crucial to evaluate its source. Look for milk from farms that prioritize animal welfare, as this can influence the nutritional quality of the product. Additionally, it’s important to be cautious about dietary advice from influencers and instead rely on reputable sources for information.

This is especially important for toddlers and children, who need proper <span>nutrition</span> due to their rapid growth. Caregivers must be mindful of the sources of milk and dairy products they provide, without getting overly caught up in the A1 and A2 protein debate.

According to Dr Devgan, the real danger comes from the antibiotics and hormones injected into cattle to enhance milk production, as these substances can end up in the milk consumed by people.

<h2>Factors You Should Consider When Consuming Milk</h2>Researching and analyzing the source of milk is crucial, as it can significantly impact its quality, nutritional value, and overall health benefits.

If you experience digestive issues, consider reducing your milk intake or trying lactose-free options. Furthermore, if you choose to eliminate milk from your diet, ensure you are compensating for lost nutrients by incorporating other nutrient-dense foods. However, Dr Devgan opines that no plant-based substitute, like the heavily marketed almond or soy milk, can suffice for the nutritious benefits of milk.

Lastly, understanding that individual lactase levels vary is essential. This enzyme is necessary for digesting lactose, and those with lower levels may need to explore alternatives to maintain their nutritional balance. 

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Milk Consumption

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Humans have been consuming milk for centuries. Hailed as a nutrient-dense product, this dairy item is packed with essential vitamins and minerals like calcium and potassium, as well as trace minerals like iron, copper, and fluorine, among others. However, the debate over its necessity in our diets continues. Moreover, recent research has linked milk to certain cancers, turning public opinion against it. So the question is: Should you consume milk? Nutritionist and author Kavita Devgan asserts that milk is not the villain and shouldn't be blamed. "It is your gut. If your gut can't digest milk, then it is the fault of your body. You should try other dietary supplements."For those who can digest it, milk offers a wealth of nutritional benefits. It is considered a "complete food" due to its balanced combination of proteins, fats, and carbohydrates. However, individuals with lactose intolerance may struggle with digestion, leading to discomfort. Devgan suggests alternatives such as curd or buttermilk, which can be easier on the gut. "I myself am lactose intolerant. Although I wasn't from birth, I developed this later in life. But I make sure to include nutrition-rich food like sesame and anjeer in my diet."Evaluate The SourceWhen considering whether to include milk in your diet, it’s crucial to evaluate its source. Look for milk from farms that prioritize animal welfare, as this can influence the nutritional quality of the product. Additionally, it’s important to be cautious about dietary advice from influencers and instead rely on reputable sources for information.This is especially important for toddlers and children, who need proper nutrition due to their rapid growth. Caregivers must be mindful of the sources of milk and dairy products they provide, without getting overly caught up in the A1 and A2 protein debate.According to Dr Devgan, the real danger comes from the antibiotics and hormones injected into cattle to enhance milk production, as these substances can end up in the milk consumed by people.Factors You Should Consider When Consuming MilkResearching and analyzing the source of milk is crucial, as it can significantly impact its quality, nutritional value, and overall health benefits.If you experience digestive issues, consider reducing your milk intake or trying lactose-free options. Furthermore, if you choose to eliminate milk from your diet, ensure you are compensating for lost nutrients by incorporating other nutrient-dense foods. However, Dr Devgan opines that no plant-based substitute, like the heavily marketed almond or soy milk, can suffice for the nutritious benefits of milk.Lastly, understanding that individual lactase levels vary is essential. This enzyme is necessary for digesting lactose, and those with lower levels may need to explore alternatives to maintain their nutritional balance. 

should you consume milk? experts recommend considering the source

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Celebrity Nutritionist Shares 5 Signs Of Poor Diet

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If you think “healthy eating” is just about protein shakes, cutting carbs, and stocking your fridge with probiotic shots, <span>celebrity nutritionist</span> <span>Rujuta Diwekar</span> wants to have a word with you. Known for guiding Bollywood’s biggest names, including Kareena Kapoor, Rujuta is famous for her practical, grandma-approved advice. In her August 11 Instagram post, she listed five signs your diet is not only unsustainable but also joyless. And her antidote is simple: good old home-cooked food.

 <h3>1. <span rel="noindex">Protein Overload</span></h3> While protein is important, your diet should not look like a bodybuilding competition menu. You might do more harm than good. Rujuta warns that loading up on a single nutrient creates imbalance both on your plate and in your gut. If dal, sabzi, roti, and a bit of rice have been replaced with chicken breasts and protein bars, you are not nourishing yourself; you are overdoing it. 

 <h3>2. No Spice, No Fun</h3> Somewhere along the way, you ditched your daily pickle, chutney, or masala because someone on the internet said, “Seasonings cause water retention.” Now, your evenings are spent rummaging through cupboards looking for anything salty, spicy, or sweet to kill the craving. Rujuta’s point is that flavour is not the enemy. A little tadka in your dal or a sprinkle of chaat masala on your salad can actually make your meals more satisfying and keep late-night snack attacks at bay.

 <h3>3. Portion Panic</h3> You start cutting back on roti. Then you take only half a spoon of rice. Next thing you know, you are eying your own fruit bowl suspiciously. This “portion paranoia” often does the opposite of what you intended: it strips meals of comfort and turns eating into a stress sport. Rujuta reminds us that eating enough is essential, not indulgent. Confidence does not come from calorie counting; it comes from nourishing your body so it works with you, not against you.

 <h3>4. Festivals Feel Like Cheating</h3> If modak during Ganpati, sheer korma on Eid, or Christmas cake feels like a guilty transgression, your diet is robbing you of more than calories; it is stealing your joy. Food is culture, connection, and celebration. The minute your “diet plan” turns family gatherings into anxiety traps, it is no longer healthy. Rujuta says that food is culture, community, and cuisine. It is a wholesome way to live. 

 <h3>5. <span rel="noindex">Gut Health</span> Overload</h3> Once upon a time, a happy stomach meant you ate on time and enjoyed your meals. Now, you have got a probiotic drink, a prebiotic pill, and some digestive tonic, yet your gut feels perpetually off.

 Ironically, over-focusing on “gut health” can stress your digestive system further. Sometimes, what your stomach really needs is not a lab-formulated elixir but a home-cooked khichdi and curd.

 <h3>Why Home-Cooked Food Wins Every Time</h3> Rujuta’s core philosophy is deceptively simple: eat what you can make at home, using local, seasonal ingredients, without obsessing over macros and metrics.

Why? Because home-cooked food naturally ticks all the boxes; it is balanced, economical, and emotionally grounding. It does not just help you lose weight; it helps you stop making weight loss the centre of your life.

 A plate of fresh roti, ghee-topped dal, sabzi, and a little pickle is not just dinner; it is tradition, nutrition, and comfort, all in one. Plus, it is far cheaper than imported almond flour or cold-pressed mushroom juice.

Rujuta’s five red flags are a reminder that eating well should add to your life, not shrink it down to a list of forbidden foods. 

rujuta diwekar

celebrity nutritionist

poor diet signs

protein overload

portion control

festival guilt

gut health

weight loss tips

healthy eating

If you think “healthy eating” is just about protein shakes, cutting carbs, and stocking your fridge with probiotic shots, celebrity nutritionist Rujuta Diwekar wants to have a word with you. Known for guiding Bollywood’s biggest names, including Kareena Kapoor, Rujuta is famous for her practical, grandma-approved advice. In her August 11 Instagram post, she listed five signs your diet is not only unsustainable but also joyless. And her antidote is simple: good old home-cooked food. 1. Protein Overload While protein is important, your diet should not look like a bodybuilding competition menu. You might do more harm than good. Rujuta warns that loading up on a single nutrient creates imbalance both on your plate and in your gut. If dal, sabzi, roti, and a bit of rice have been replaced with chicken breasts and protein bars, you are not nourishing yourself; you are overdoing it.  2. No Spice, No Fun Somewhere along the way, you ditched your daily pickle, chutney, or masala because someone on the internet said, “Seasonings cause water retention.” Now, your evenings are spent rummaging through cupboards looking for anything salty, spicy, or sweet to kill the craving. Rujuta’s point is that flavour is not the enemy. A little tadka in your dal or a sprinkle of chaat masala on your salad can actually make your meals more satisfying and keep late-night snack attacks at bay. 3. Portion Panic You start cutting back on roti. Then you take only half a spoon of rice. Next thing you know, you are eying your own fruit bowl suspiciously. This “portion paranoia” often does the opposite of what you intended: it strips meals of comfort and turns eating into a stress sport. Rujuta reminds us that eating enough is essential, not indulgent. Confidence does not come from calorie counting; it comes from nourishing your body so it works with you, not against you. 4. Festivals Feel Like Cheating If modak during Ganpati, sheer korma on Eid, or Christmas cake feels like a guilty transgression, your diet is robbing you of more than calories; it is stealing your joy. Food is culture, connection, and celebration. The minute your “diet plan” turns family gatherings into anxiety traps, it is no longer healthy. Rujuta says that food is culture, community, and cuisine. It is a wholesome way to live.  5. Gut Health Overload Once upon a time, a happy stomach meant you ate on time and enjoyed your meals. Now, you have got a probiotic drink, a prebiotic pill, and some digestive tonic, yet your gut feels perpetually off. Ironically, over-focusing on “gut health” can stress your digestive system further. Sometimes, what your stomach really needs is not a lab-formulated elixir but a home-cooked khichdi and curd. Why Home-Cooked Food Wins Every Time Rujuta’s core philosophy is deceptively simple: eat what you can make at home, using local, seasonal ingredients, without obsessing over macros and metrics. Why? Because home-cooked food naturally ticks all the boxes; it is balanced, economical, and emotionally grounding. It does not just help you lose weight; it helps you stop making weight loss the centre of your life. A plate of fresh roti, ghee-topped dal, sabzi, and a little pickle is not just dinner; it is tradition, nutrition, and comfort, all in one. Plus, it is far cheaper than imported almond flour or cold-pressed mushroom juice.Rujuta’s five red flags are a reminder that eating well should add to your life, not shrink it down to a list of forbidden foods. 

celebrity nutritionist shares 5 signs of poor diet

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What Happens To Your Skin, Joints And Gut After 30 Days Of Taking Collagen?

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Lactic Acid in Goat Milk: The Gentle Skin Smoother That Works — But Is It All Hype?

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Collagen has long been a nutritional superhero, cloaked in homemade bowls of chicken soup and Jell-O's wiggly texture. Now it's in the spotlight—mixed into morning coffee, blended into smoothies, or found in capsules because it's said to promote young-looking skin, supple joints, and even a healthier digestive tract. But if you take collagen daily for a month, what can you reasonably expect?

Collagen is the most widely found protein in the human body, and it forms the structural skeleton of your skin, cartilage, bones, and connective tissue. It consists largely of three amino acids—proline, glycine, and hydroxyproline—and functions like the skeletons that keep you assembled together.

Although your body naturally makes collagen, production decreases with age, beginning as early as your mid-20s. The consequences? Wrinkles, loss of skin elasticity, joint stiffness, and bone loss. <span>Collagen supplements</span> try to fill in the void, delivering your body with peptides that can potentially trigger it to make its own collagen.

The supplements themselves are generally derived from bovine (cow), porcine (pig), or marine (fish) sources. After processing, they become taste-free powder, capsule, or liquid that's convenient to incorporate into your diet.

One of the largest selling points of collagen supplementation is smoother, more youthful skin. The research supports the notion—albeit with qualifiers. A 2021 International Journal of Dermatology review discovered that consuming collagen for 90 days increased hydration and elasticity, with some subjects reporting fewer wrinkles than those who didn't supplement.

Collagen peptides also seem to set off the skin's fibroblasts (cells that make collagen) to increase production. After a while, that could mean plumper, tougher skin. Just remember that everyone is different, and the results come slowly you won't wake up with a "filtered" complexion after four weeks.

Also Read: <a href="https://www.healthandme.com/health-wellness/how-to-tell-your-skin-barrier-is-damaged-step-by-step-guide-to-rebuilding-your-skins-defenses-article-152413135" data-type="tilCustomLink" target="_blank">How To Tell Your Skin Barrier Is Damaged? Step-By-Step Guide To Rebuilding Your Skin’s Defenses</a>

Collagen is not all about looks—collagen is also very important for the health of joints. Type II collagen, specifically, is the main building block of cartilage, the padding tissue that lets joints glide smoothly.

There are some studies that recommend a daily consumption of collagen to decrease pain and function in individuals with joint problems. In Amino Acids, a review in 2021 indicated that 5 to 15 grams per day of collagen peptides improved participants' comfort and mobility. Collagen may also aid in quicker recovery when coupled with resistance exercise in people who are active or have been injured.

Bone density tends to decrease naturally with age, particularly in women after menopause. Collagen composes approximately one-third of bone weight, contributing to the bones' elasticity and strength. There has been some evidence—like a 2021 study published in the Journal of Bone Metabolism—that collagen supplements could increase bone mineral density and stability in postmenopausal women.

Although you will not experience this advantage in 30 days, sustained use might help make a difference in bone density, particularly when combined with calcium, vitamin D, and weight-bearing exercise.

Collagen has amino acids such as glycine and glutamine that can potentially keep the gut lining healthy. This is significant because an intact gut barrier is inflammation-reducing and helps with digestion. Although human studies are ongoing and preliminary, anecdotal evidence is that daily collagen consumption can alleviate bloating or discomfort in some individuals.

Hair and <span>Wound Healing</span>: Secondary Benefits

Your hair consists mainly of keratin, and that depends on the amino acids in collagen. Supplementation may be aided by some research, such as a 2022 review in the International Journal of Molecular Sciences, to support hair thickness and <span>hair growth</span>. Likewise, collagen's function in skin structure would make it accelerate wound healing—a benefit backed by evidence in burn victims.

<h2>Why Collagen Is Not A Magic Portion?</h2>

Even with the encouraging results, collagen is not a panacea. "Most physicians aren't aggressive about prescribing it, because the data just isn't there," says Dr. Peden, an orthopedic expert. The studies are encouraging but still in the making, and outcomes vary with diet, lifestyle, and genetics.

That is the reason why professionals suggest looking at collagen as part of a holistic health strategy that incorporates nutrient-dense foods, proper exercise, sun protection, and adequate sleep.

Since supplements aren’t regulated by the FDA, quality matters. Look for products that are independently verified, free of unnecessary fillers or sugars, and sourced from reputable companies. The most common types to look for are:

<h3>Type I and III – Best for skin, hair, and overall healthy aging.</h3>

Type II – Most linked with joint health.

Powders are the most convenient, but capsules are a good alternative if you don't want to mix powders in water. Although there is no traditional daily recommended dose, the majority of studies utilize 5 to 15 grams per day.

<h2>How To Consume Collagen Naturally?</h2>

Even when supplementing, lifestyle choices count:

<ul><li>Consume protein foods such as chicken skin, bone broth, and whole fish to offer building blocks for collagen.</li><li>Take adequate vitamin C from fruits and vegetables such as bell peppers, strawberries, and citrus to support collagen production.</li><li>Exercise regularly—both resistance and aerobic training can encourage collagen synthesis.</li><li>Shield your skin from UV, don't smoke, and restrict alcohol.</li></ul>

<h2>What Happens When You Take Collagen For 30 Days?</h2>

If you begin daily collagen, you can expect subtle improvements in your skin—slightly improved hydration or texture at the end of the first month. Joint pain may start to subside, particularly when combined with strength training or physical therapy.

More pronounced effects, particularly for skin elasticity, bone health, or hair growth, usually take 8 to 12 weeks or longer of regular use. Collagen is a long game, not a Band-Aid.

Collagen has its hype for a reason—it is involved in skin elasticity, joint ease, and overall structural well-being. Not everybody will notice earth-shattering shifts in 30 days, but regular usage, particularly in conjunction with healthy behaviors, can complement your body's natural repair and maintenance capabilities.

<strong><em>Disclaimer: This information is for educational purposes only and is not a professional medical consultation, diagnosis, or treatment. Always consult a qualified healthcare provider before taking any supplement.</em></strong>

collagen supplements

skin health

joint pain relief

bone strength

hair growth

wound healing

protein powder

Collagen has long been a nutritional superhero, cloaked in homemade bowls of chicken soup and Jell-O's wiggly texture. Now it's in the spotlight—mixed into morning coffee, blended into smoothies, or found in capsules because it's said to promote young-looking skin, supple joints, and even a healthier digestive tract. But if you take collagen daily for a month, what can you reasonably expect?Collagen is the most widely found protein in the human body, and it forms the structural skeleton of your skin, cartilage, bones, and connective tissue. It consists largely of three amino acids—proline, glycine, and hydroxyproline—and functions like the skeletons that keep you assembled together.Although your body naturally makes collagen, production decreases with age, beginning as early as your mid-20s. The consequences? Wrinkles, loss of skin elasticity, joint stiffness, and bone loss. Collagen supplements try to fill in the void, delivering your body with peptides that can potentially trigger it to make its own collagen.The supplements themselves are generally derived from bovine (cow), porcine (pig), or marine (fish) sources. After processing, they become taste-free powder, capsule, or liquid that's convenient to incorporate into your diet.SkinOne of the largest selling points of collagen supplementation is smoother, more youthful skin. The research supports the notion—albeit with qualifiers. A 2021 International Journal of Dermatology review discovered that consuming collagen for 90 days increased hydration and elasticity, with some subjects reporting fewer wrinkles than those who didn't supplement.Collagen peptides also seem to set off the skin's fibroblasts (cells that make collagen) to increase production. After a while, that could mean plumper, tougher skin. Just remember that everyone is different, and the results come slowly you won't wake up with a "filtered" complexion after four weeks.Also Read: How To Tell Your Skin Barrier Is Damaged? Step-By-Step Guide To Rebuilding Your Skin’s DefensesJointsCollagen is not all about looks—collagen is also very important for the health of joints. Type II collagen, specifically, is the main building block of cartilage, the padding tissue that lets joints glide smoothly.There are some studies that recommend a daily consumption of collagen to decrease pain and function in individuals with joint problems. In Amino Acids, a review in 2021 indicated that 5 to 15 grams per day of collagen peptides improved participants' comfort and mobility. Collagen may also aid in quicker recovery when coupled with resistance exercise in people who are active or have been injured.BonesBone density tends to decrease naturally with age, particularly in women after menopause. Collagen composes approximately one-third of bone weight, contributing to the bones' elasticity and strength. There has been some evidence—like a 2021 study published in the Journal of Bone Metabolism—that collagen supplements could increase bone mineral density and stability in postmenopausal women.Although you will not experience this advantage in 30 days, sustained use might help make a difference in bone density, particularly when combined with calcium, vitamin D, and weight-bearing exercise.Gut HealthCollagen has amino acids such as glycine and glutamine that can potentially keep the gut lining healthy. This is significant because an intact gut barrier is inflammation-reducing and helps with digestion. Although human studies are ongoing and preliminary, anecdotal evidence is that daily collagen consumption can alleviate bloating or discomfort in some individuals.Hair and Wound Healing: Secondary BenefitsYour hair consists mainly of keratin, and that depends on the amino acids in collagen. Supplementation may be aided by some research, such as a 2022 review in the International Journal of Molecular Sciences, to support hair thickness and hair growth. Likewise, collagen's function in skin structure would make it accelerate wound healing—a benefit backed by evidence in burn victims.Why Collagen Is Not A Magic Portion?Even with the encouraging results, collagen is not a panacea. "Most physicians aren't aggressive about prescribing it, because the data just isn't there," says Dr. Peden, an orthopedic expert. The studies are encouraging but still in the making, and outcomes vary with diet, lifestyle, and genetics.That is the reason why professionals suggest looking at collagen as part of a holistic health strategy that incorporates nutrient-dense foods, proper exercise, sun protection, and adequate sleep.How to Choose and Use Collagen?Since supplements aren’t regulated by the FDA, quality matters. Look for products that are independently verified, free of unnecessary fillers or sugars, and sourced from reputable companies. The most common types to look for are:Type I and III – Best for skin, hair, and overall healthy aging.Type II – Most linked with joint health.Powders are the most convenient, but capsules are a good alternative if you don't want to mix powders in water. Although there is no traditional daily recommended dose, the majority of studies utilize 5 to 15 grams per day.How To Consume Collagen Naturally?Even when supplementing, lifestyle choices count:Consume protein foods such as chicken skin, bone broth, and whole fish to offer building blocks for collagen.Take adequate vitamin C from fruits and vegetables such as bell peppers, strawberries, and citrus to support collagen production.Exercise regularly—both resistance and aerobic training can encourage collagen synthesis.Shield your skin from UV, don't smoke, and restrict alcohol.What Happens When You Take Collagen For 30 Days?If you begin daily collagen, you can expect subtle improvements in your skin—slightly improved hydration or texture at the end of the first month. Joint pain may start to subside, particularly when combined with strength training or physical therapy.More pronounced effects, particularly for skin elasticity, bone health, or hair growth, usually take 8 to 12 weeks or longer of regular use. Collagen is a long game, not a Band-Aid.Collagen has its hype for a reason—it is involved in skin elasticity, joint ease, and overall structural well-being. Not everybody will notice earth-shattering shifts in 30 days, but regular usage, particularly in conjunction with healthy behaviors, can complement your body's natural repair and maintenance capabilities.Disclaimer: This information is for educational purposes only and is not a professional medical consultation, diagnosis, or treatment. Always consult a qualified healthcare provider before taking any supplement.

what happens to your skin, joints and gut after 30 days of taking collagen?

Health News

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Potatoes are the quiet chameleons of the culinary world. They slip onto our plates in every possible form—creamy mashed with gravy, golden fries next to a burger, baked with a dollop of sour cream, or tossed into a chilled potato salad. They’re inexpensive, easy to grow, and endlessly adaptable, which is why they’ve long been a staple in homes across the United States and beyond but not all potatoes are created equal when it comes to health—especially when it comes to how they affect your blood sugar. The difference can come down to how they’re cooked, cooled, and the amount of <span>resistant starch</span> they hold.

There was a time when fresh potatoes were served at dinner almost daily in the average American household. Over the past few decades, though, their popularity has declined while processed potato products—French fries, chips, frozen wedges—have taken center stage.

Health experts often point out that despite technically being a vegetable, potatoes shouldn’t always be counted in the same category as leafy greens or cruciferous vegetables when building a balanced plate. The reasoning is simple: their nutrient profile is different, with less fiber and fewer micronutrients per calorie than vegetables like spinach or broccoli.

A medium potato with its skin intact provides about 2–3 grams of fiber and around 600 mg of potassium. But here’s the catch—boiling and other wet cooking methods cause some potassium to leach out. That’s why preparation matters.

Potatoes are rich in carbohydrates, mostly in the form of starch. The main type, amylopectin, breaks down quickly into glucose, causing a spike in blood sugar—a hallmark of foods with a high <span>glycemic index</span>. That’s why mashed potatoes or fries can cause a sharper blood sugar rise than, say, lentils or quinoa.

There’s also amylose, a type of starch that digests more slowly. The starches that resist digestion—appropriately named resistant starch—act more like dietary fiber, passing through the small intestine undigested and reaching the large intestine where they feed beneficial gut bacteria. Here’s where the cooking method comes in:

Baking and microwaving potatoes generally preserve more resistant starch than boiling.

Boiling, then cooling potatoes, significantly increases their resistant starch content.

New or young potatoes, harvested before full maturity, naturally have more amylose than older, fully mature potatoes.

<h2>Why Cooling Changes the Effect Potatoes Have On Our Health?</h2>

When a potato is boiled, its starch granules gelatinize, making them more digestible. But if you allow the potato to cool completely—like you would for a potato salad—some of those gelatinized starches reorganize into a crystalline form that resists digestion. This process, known as retrogradation, increases the amount of resistant starch.

This means that the same potato can have a lower glycemic index when eaten cold compared to hot. Lower glycemic index foods cause a slower, steadier rise in blood sugar, which may help reduce spikes that contribute to insulin resistance over time.

<a href="https://www.healthandme.com/nutrition/quitting-ultra-processed-foods-and-while-on-diet-can-2x-your-weight-loss-article-152409463" data-type="tilCustomLink" target="_blank">Also Read: Forget Calorie Counting: This Simple Food Swap Doubles Weight Loss, Says New Study</a>

<h2>Benefits of Resistant Starch Beyond Blood Sugar</h2>

Resistant starch doesn’t just help flatten your post-meal blood sugar curve—it has a ripple effect across several aspects of health:

Gut health – Acts as a prebiotic, feeding beneficial bacteria in the colon.

Short-chain fatty acids – Fermentation of resistant starch produces compounds like butyrate, which support colon health and may protect against digestive disorders.

Inflammation – Potentially reduces gut inflammation by improving barrier function.

Metabolic health – Studies suggest improved insulin sensitivity and reduced fasting blood glucose in people with type 2 diabetes and obesity.

In a review of 15 clinical trials, participants consuming around 30–40 grams of resistant starch daily had lower fasting blood sugar levels, while just 10 grams a day lowered fasting insulin levels.

Potatoes are often served in the same role as bread or rice—a starchy base for a meal. But nutritionally, swapping potatoes for whole grains can be a healthier choice in many cases. Whole grains consistently show stronger links to lower risk of heart disease, type 2 diabetes, and overall mortality.

This doesn’t mean potatoes are off-limits. It simply means portion size, preparation, and what you serve them with matters. Pairing them with healthy fats like olive oil instead of butter, and alongside lean proteins and vegetables, can make a big difference in the meal’s overall health profile.

<h3>Why The Role of Serving Style Is Essential?</h3>

Potatoes are naturally fat-free until we add oils, butter, cream, or deep-fry them. That’s where the calorie count and saturated fat can skyrocket. Fries with burgers, creamy mashed potatoes with meatloaf—these combinations tend to overload on calories and unhealthy fats.

On the flip side, cold potato salad dressed with extra-virgin olive oil and vinegar, paired with leafy greens and grilled fish, can be a far healthier (and more blood sugar-friendly) way to enjoy them.

<h2>Where Else to Find Resistant Starch In Your Diet?</h2>

If you’re looking to increase your resistant starch intake, potatoes are just one option. Other sources include:

<ul><li>Legumes like lentils, chickpeas, and kidney beans</li><li>Whole grains such as barley and oats</li><li>Firm (less ripe) bananas</li><li>Seeds and nuts</li><li>Cooked and cooled pasta or rice</li></ul>Most adults consume only 3–9 grams of resistant starch daily, but 15–20 grams is considered optimal for gut health. That means a simple swap—like using boiled and <span>cooled potatoes</span> in your salad instead of fresh bread—can move the needle.

Potatoes can absolutely have a place in a healthy diet—but how you prepare and eat them matters. Cooling <span>boiled potatoes</span> before eating boosts their resistant starch, which can lower their glycemic index and potentially benefit gut health and <span>blood sugar control</span>.

potatoes nutrition

resistant starch

glycemic index

boiled potatoes

cooled potatoes

blood sugar control

gut health benefits

Potatoes are the quiet chameleons of the culinary world. They slip onto our plates in every possible form—creamy mashed with gravy, golden fries next to a burger, baked with a dollop of sour cream, or tossed into a chilled potato salad. They’re inexpensive, easy to grow, and endlessly adaptable, which is why they’ve long been a staple in homes across the United States and beyond but not all potatoes are created equal when it comes to health—especially when it comes to how they affect your blood sugar. The difference can come down to how they’re cooked, cooled, and the amount of resistant starch they hold.There was a time when fresh potatoes were served at dinner almost daily in the average American household. Over the past few decades, though, their popularity has declined while processed potato products—French fries, chips, frozen wedges—have taken center stage.Health experts often point out that despite technically being a vegetable, potatoes shouldn’t always be counted in the same category as leafy greens or cruciferous vegetables when building a balanced plate. The reasoning is simple: their nutrient profile is different, with less fiber and fewer micronutrients per calorie than vegetables like spinach or broccoli.A medium potato with its skin intact provides about 2–3 grams of fiber and around 600 mg of potassium. But here’s the catch—boiling and other wet cooking methods cause some potassium to leach out. That’s why preparation matters.Potatoes are rich in carbohydrates, mostly in the form of starch. The main type, amylopectin, breaks down quickly into glucose, causing a spike in blood sugar—a hallmark of foods with a high glycemic index. That’s why mashed potatoes or fries can cause a sharper blood sugar rise than, say, lentils or quinoa.There’s also amylose, a type of starch that digests more slowly. The starches that resist digestion—appropriately named resistant starch—act more like dietary fiber, passing through the small intestine undigested and reaching the large intestine where they feed beneficial gut bacteria. Here’s where the cooking method comes in:Baking and microwaving potatoes generally preserve more resistant starch than boiling.Boiling, then cooling potatoes, significantly increases their resistant starch content.New or young potatoes, harvested before full maturity, naturally have more amylose than older, fully mature potatoes.Why Cooling Changes the Effect Potatoes Have On Our Health?When a potato is boiled, its starch granules gelatinize, making them more digestible. But if you allow the potato to cool completely—like you would for a potato salad—some of those gelatinized starches reorganize into a crystalline form that resists digestion. This process, known as retrogradation, increases the amount of resistant starch.This means that the same potato can have a lower glycemic index when eaten cold compared to hot. Lower glycemic index foods cause a slower, steadier rise in blood sugar, which may help reduce spikes that contribute to insulin resistance over time.Also Read: Forget Calorie Counting: This Simple Food Swap Doubles Weight Loss, Says New StudyBenefits of Resistant Starch Beyond Blood SugarResistant starch doesn’t just help flatten your post-meal blood sugar curve—it has a ripple effect across several aspects of health:Gut health – Acts as a prebiotic, feeding beneficial bacteria in the colon.Short-chain fatty acids – Fermentation of resistant starch produces compounds like butyrate, which support colon health and may protect against digestive disorders.Inflammation – Potentially reduces gut inflammation by improving barrier function.Metabolic health – Studies suggest improved insulin sensitivity and reduced fasting blood glucose in people with type 2 diabetes and obesity.In a review of 15 clinical trials, participants consuming around 30–40 grams of resistant starch daily had lower fasting blood sugar levels, while just 10 grams a day lowered fasting insulin levels.Potatoes vs. Whole GrainsPotatoes are often served in the same role as bread or rice—a starchy base for a meal. But nutritionally, swapping potatoes for whole grains can be a healthier choice in many cases. Whole grains consistently show stronger links to lower risk of heart disease, type 2 diabetes, and overall mortality.This doesn’t mean potatoes are off-limits. It simply means portion size, preparation, and what you serve them with matters. Pairing them with healthy fats like olive oil instead of butter, and alongside lean proteins and vegetables, can make a big difference in the meal’s overall health profile.Why The Role of Serving Style Is Essential?Potatoes are naturally fat-free until we add oils, butter, cream, or deep-fry them. That’s where the calorie count and saturated fat can skyrocket. Fries with burgers, creamy mashed potatoes with meatloaf—these combinations tend to overload on calories and unhealthy fats.On the flip side, cold potato salad dressed with extra-virgin olive oil and vinegar, paired with leafy greens and grilled fish, can be a far healthier (and more blood sugar-friendly) way to enjoy them.Where Else to Find Resistant Starch In Your Diet?If you’re looking to increase your resistant starch intake, potatoes are just one option. Other sources include:Legumes like lentils, chickpeas, and kidney beansWhole grains such as barley and oatsFirm (less ripe) bananasSeeds and nutsCooked and cooled pasta or riceMost adults consume only 3–9 grams of resistant starch daily, but 15–20 grams is considered optimal for gut health. That means a simple swap—like using boiled and cooled potatoes in your salad instead of fresh bread—can move the needle.Potatoes can absolutely have a place in a healthy diet—but how you prepare and eat them matters. Cooling boiled potatoes before eating boosts their resistant starch, which can lower their glycemic index and potentially benefit gut health and blood sugar control.

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