Potato startch

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https://www.healthline.com/nutrition/potato-starch


Does potato starch have any health benefits?
Studies show potato starch supplements may offer several benefits, including improving certain aspects of gut and metabolic health.

Keep in mind that these benefits are related to consuming large doses of potato starch in raw, unmodified form or taking resistant starch supplements derived from potato starch. This isn’t the same as eating foods like cakes and gravy made with potato starch.

May improve SCFA production

马铃薯淀粉对健康有什么好处吗？
研究表明，马铃薯淀粉补充剂可能提供多种益处，包括改善肠道和代谢健康的某些方面。

请记住，这些益处与食用大量未加工的未加工马铃薯淀粉或服用源自马铃薯淀粉的抗性淀粉补充剂有关。 这与吃用马铃薯淀粉制成的蛋糕和肉汁等食物不同。

可以提高 SCFA 的产量

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May improve SCFA production
Potatoes and potato starch are sources of resistant starch. One study found that Bob’s Red Mill raw potato starch contained around 60% resistant starch (9Trusted Source).

Resistant starch passes through your upper digestive tract and travels to the large intestine, where it’s fermented by bacteria. This is beneficial for digestive health, because this fermentation process produces short-chain fatty acids (SCFAs) (9Trusted Source).

SCFAs, like butyrate, acetate, and propionate, act as fuel for the cells lining your large intestine and help produce glucose and fats (10Trusted Source).
短链脂肪酸，如丁酸盐、乙酸盐和丙酸盐，可作为大肠细胞的燃料，帮助产生葡萄糖和脂肪


Google Translation

可以提高 SCFA 的产量
马铃薯和马铃薯淀粉是抗性淀粉的来源。 一项研究发现，鲍勃的红磨坊生马铃薯淀粉含有大约 60% 的抗性淀粉（9 可信来源）。

抗性淀粉通过您的上消化道并进入大肠，在那里被细菌发酵。 这对消化系统健康有益，因为这种发酵过程会产生短链脂肪酸（SCFA）（9 可信来源）。

短链脂肪酸，如丁酸盐、乙酸盐和丙酸盐，可作为大肠细胞的燃料，帮助产生葡萄糖和脂肪（10 可信来源）

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Additionally, SCFAs support gut health by maintaining the integrity of the intestinal barrier, regulating inflammation, and producing mucus. SCFAs may also affect appetite, cellular function, and immune response (10Trusted Source).

Therefore, adding sources of resistant starch to your diet may aid several aspects of health.

One study with 20 participants found that supplementing with raw potato starch increased fecal concentrations of the SCFA butyrate, though individual responses varied widely (11Trusted Source).

A 2-week study with 174 people demonstrated that supplementing daily with potato starch was more effective for increasing fecal SCFA concentrations than other types of starch. However, as in the prior study, the increase in SCFAs was highly variable (12Trusted Source).

此外，SCFAs 通过维持肠道屏障的完整性、调节炎症和产生粘液来支持肠道健康。 短链脂肪酸还可能影响食欲、细胞功能和免疫反应（10 可信来源）。

因此，在您的饮食中添加抗性淀粉来源可能有助于健康的几个方面。

一项有 20 名参与者的研究发现，补充生马铃薯淀粉会增加粪便中 SCFA 丁酸盐的浓度，尽管个体反应差异很大（11 可信来源）。

一项针对 174 人的为期 2 周的研究表明，与其他类型的淀粉相比，每天补充马铃薯淀粉对于增加粪便 SCFA 浓度更有效。 但是，与之前的研究一样，SCFA 的增加是高度可变的（12 可信来源）。

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This means that supplementing with resistant starches affects people’s gut health differently due to individual differences in the gut microbiome.

To improve the efficacy of resistant starch supplements, personalization based on a person’s gut microbiome may be necessary. More research is needed.

Other potential benefits
Potato starch products may also benefit blood sugar control and insulin response.

In a study with 28 people, supplementing with a cookie containing 25 grams of a resistant starch produced from potato starch led to a 46% reduction in post-meal insulin levels and a 23% reduction in post-meal blood sugar levels, compared with a control group (13Trusted Source).

这意味着由于肠道微生物组的个体差异，补充抗性淀粉对人们的肠道健康的影响不同。

为了提高抗性淀粉补充剂的功效，可能需要根据人的肠道微生物群进行个性化。 需要更多的研究。

其他潜在好处
马铃薯淀粉产品也可能有益于血糖控制和胰岛素反应。

在一项对 28 人进行的研究中，补充一块含有 25 克由马铃薯淀粉制成的抗性淀粉的饼干，可使餐后胰岛素水平降低 46%，餐后血糖水平降低 23%，相对对照组而言（13 可信来源）。

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Another study with 38 people found that supplementing with a nutrition bar containing 21 or 30 grams of the same type of resistant starch produced similar results (14Trusted Source).

But results are mixed, and further research is necessary (15Trusted Source).

In addition to its possible benefit for blood sugar and insulin regulation, animal studies suggest potato starch supplements may help reduce inflammation, improve gut bacteria diversity, and boost immune function (9Trusted Source, 16Trusted Source).

SUMMARY
Potato starch and its derivatives may help improve SCFA production and reduce post-meal blood sugar and insulin levels. However, more research is needed.

另一项针对 38 人的研究发现，补充含有 21 或 30 克相同类型抗性淀粉的营养棒会产生类似的结果（14 可信来源）。

但结果好坏参半，需要进一步研究（15 可信来源）。

除了可能对血糖和胰岛素调节有益外，动物研究表明马铃薯淀粉补充剂可能有助于减少炎症、改善肠道细菌多样性和增强免疫功能（9 可信来源，16 可信来源）。

概括
马铃薯淀粉及其衍生物可能有助于改善 SCFA 的产生并降低餐后血糖和胰岛素水平。 然而，还需要更多的研究。

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Does potato starch have any downsides?
If you’re eating small amounts of potato starch in dishes, like breads and sauces, you’re unlikely to experience any side effects.

However, eating large amounts of indigestible starch, like raw potato starch, may cause digestive symptoms, like bloating and gas. This is because potato starch is fermented by bacteria in your large intestine, which can produce gas.

Adding large amounts of any foods high in resistant starch may lead to digestive issues, but this depends on the type of resistant starch and the amount taken.

Resistant starches from sources like potato, corn, and tapioca are less likely to cause digestive side effects than other types of fiber, as they are considered low in certain types of carbs called FODMAPs (14Trusted Source).

马铃薯淀粉有什么缺点吗？
如果您在面包和酱汁等菜肴中食用少量马铃薯淀粉，则不太可能出现任何副作用。

然而，吃大量难消化的淀粉，如生马铃薯淀粉，可能会导致消化系统症状，如腹胀和胀气。 这是因为马铃薯淀粉会被大肠中的细菌发酵，从而产生气体。

添加大量抗性淀粉含量高的食物可能会导致消化问题，但这取决于抗性淀粉的类型和摄入量。

与其他类型的纤维相比，来自马铃薯、玉米和木薯粉等来源的抗性淀粉不太可能引起消化副作用，因为它们在某些类型的称为 FODMAP 的碳水化合物中被认为含量较低（14 可信来源）。
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Definitions of FODMAP
Noun
1
one of a group of compounds thought to contribute to the symptoms of irritable bowel syndrome and similar gastrointestinal disorders. The term is used mainly with reference to a diet that is low in these compounds (which are mainly carbohydrates).
foods high in FODMAPs include barley, yogurt, apples, apricots, pears, and cauliflower

FODMAP::: 一组被认为会导致肠易激综合征和类似胃肠道疾病症状的化合物之一。 该术语主要用于指代这些化合物（主要是碳水化合物）含量低的饮食
==============================

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Foods and supplements high in FODMAPs may cause digestive symptoms like bloating, gas, and diarrhea, especially if you eat them in large amounts (17Trusted Source).

Nonetheless, there’s always a chance that potato starch may cause digestive side effects in some people, which is why gradually increasing dosing over time is usually recommended when taking potato starch as a supplement.

For example, studies on raw potato starch gradually add the starch to people’s diets over a few days or split the supplement into smaller doses (11Trusted Source, 12Trusted Source).

FODMAP 含量高的食物和补充剂可能会导致消化系统症状，如腹胀、胀气和腹泻，尤其是在大量食用时（17 可信来源）。

尽管如此，马铃薯淀粉总有可能对某些人造成消化副作用，这就是为什么在服用马铃薯淀粉作为补充剂时通常建议逐渐增加剂量的原因。

例如，对生马铃薯淀粉的研究会在几天内逐渐将淀粉添加到人们的饮食中，或者将补充剂分成较小的剂量（11 可信赖的来源，12 可信赖的来源）。

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If you’re interested in using potato starch as a supplement, it’s best to consult your doctor first.

SUMMARY
Potato starch is unlikely to cause side effects, but it may lead to digestive symptoms when taken in large amounts as a supplement.

如果您有兴趣使用马铃薯淀粉作为补充剂，最好先咨询您的医生。

概括
马铃薯淀粉不太可能引起副作用，但作为补充剂大量服用时可能会导致消化系统症状。

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The bottom line
Potato starch is a versatile ingredient that’s typically used to thicken and improve the texture of foods, like puddings, sauces, and baked goods.

It may also boost certain aspects of health, such as digestion, immune health, and blood sugar control, when used as a supplement. All the same, more studies are necessary.

While eating small amounts of potato starch in prepared foods is unlikely to result in side effects, large supplemental doses may cause digestive effects.

底线
马铃薯淀粉是一种多功能成分，通常用于增稠和改善食物的质地，如布丁、酱汁和烘焙食品。

当用作补充剂时，它还可以促进健康的某些方面，例如消化、免疫健康和血糖控制。 尽管如此，还是需要更多的研究。

虽然在预制食品中吃少量马铃薯淀粉不太可能导致副作用，但大量补充可能会导致消化不良。

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Potato starch is safe when used in cooking, but you’re encouraged to talk with your doctor if you’re interested in taking it as a supplement.

Just one thing
Try this today: If you follow a gluten-free diet, potato starch is a helpful ingredient in baked goods, like sponge cake or no-knead bread.

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