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"Healthy" and "potato salad" can go hand in hand.
Unfortunately, everyone's favorite summer side dish can send blood-sugar levels soaring, thanks to all the high-carb starch in spuds. Here's how to fix that: Boil the potatoes ahead of time and refrigerate overnight. The next day, make the dressing with vinegar and olive oil -- not mayo -- and mix with the potatoes. Both chilling and using vinegar neutralize starch's blood-sugar effects.
References:
Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Leeman, M., Ostman, E., Bjorck, I., European Journal of Clinical Nutrition 2005 Nov;59(11):1266-1271.
More about this Tip: Potatoes -- along with doughnuts, ice cream, white bread, and many other starchy carbohydrates and highly processed foods -- have what's called a high glycemic index (GI). What's that, you ask? It's a measure of a specific food's effect on blood-sugar levels, which you want to remain stable, not dip and spike. High-glycemic carbs send blood sugar (glucose) surging. Your body reacts by pumping out lots of insulin, which lowers sugar levels.
Regularly eating a lot of high GI foods can lead to chronically high insulin levels and that, in turn, can lead to things you definitely don't want: heart disease and type 2 diabetes.
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