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Diabetic Potato Salad

RECIPE: Diabetic Potato Salad

Potatoes are a great addition to your Diabetes Prevention menu. Learn how to cook potatoes so you have a lower blood sugar response with my recipe for Diabetic Potato Salad.


Last week in my post, Prediabetes and Potatoes, I told you all about which potatoes you want to avoid and which ones you could eat EVEN if you have Prediabetes and/or Insulin Resistance!

(HINT: the baby potatoes or red ones are the good ones!)

Now this week I'm going to keep my promise to tell you about a way to get an even lower after-meal (postprandial) blood sugar response when you eat baby potatoes.

Baby Potatoes Nutrition

Resistant Starch and Potatoes

There is something VERY special in starchy plants like grains, legumes and potatoes. It’s called resistant starch.

Wondering why it's called 'resistant'? Well, because you can't digest it.

But just because you can't digest resistant starch doesn't mean it doesn’t do anything. It does!

And it's totally a good thing for you!

Resistant Starch feeds your friendly gut microbes.

Why Are Happy-Friendly Gut Microbes Important?

You need happy well-fed gut microbes because these gut microbes help you to stay healthy AND sensitive to insulin!

Resistant Starch has been shown to help with:

  • Keeping Your Heart Healthy (SUPER IMPORTANT! Heart disease is the most common way Diabetics die! )
  • Promoting Weight Loss (Losing weight helps prevent Diabetes)
  • Keeping Your Digestion Running Properly (So you have better blood sugar control)
  • Making You More Sensitive To Insulin (You want this!)
  • Improving Blood Sugar Control (You want this too!)

This is why potatoes and all other starchy carbs like grains and legumes are super important when it comes to Diabetes Prevention.

In other words, don't listen to those keto or Paleo people that won't eat starchy plants!

It’s TERRIBLE ADVICE to remove starchy carbs from your

Diabetes Prevention Diet.

You need the fiber AND you need the resistant starch!

And here's the secret I told you I would share with you this week. It has to do with cooking resistant starches...

Resistant Starch, Cooking & Reheating

When you cook something that has resistant starch, some of the starch is no longer resistant (which means you WILL digest it).


If you cool off something you've cooked that has resistant starch, some of the resistant starch comes back! (Which is good because you won't digest that starch!)


Even if you REHEAT the food that has resistant starch (like potatoes or grains or legumes), some of that resistant starch stays resistant EVEN though it got heated up again. (Which means you WON'T digest it...which is good!)

This is totally awesome news for blood sugar control!

This is how this fantastic news affects potatoes:

1. When you eat cold cooked-potatoes, you get a lower blood sugar response compared to hot potatoes!

(I'm going to give you a great recipe for some Diabetic Potato Salad below, just to celebrate this cold-potato news.)

But don't think you have to eat cold food (unless you want too).


2. Pre-cooked potatoes that have been cooled AND then heated up again ALSO give you a lower blood sugar response compared to a freshly-cooked hot potato.

How can this be? This sounds like the stuff of science fiction!

As I mentioned...cooking alters some of the starch in a potato and makes it easier to digest. Once the potato is cooled, some of that starch becomes resistant to digestion again.

Re-heating the pre-cooked starch DOES NOT change all of the resistant starch.

This means...

You can eat cold potatoes, or cooked-then-cooled-then-reheated potatoes, and get a SLOWER and LOWER blood sugar response.

All good!


You can eat my Diabetic Potato Salad (see the easy recipe below), OR reheated potatoes with your scrambled eggs in the morning, and get a lower blood sugar response than if you ate a freshly cooked potato right out of the pot!

This is totally awesome news!

Resistant Starch Eat Raw, Cooked, Cooled

So, you can eat...

  • Diabetic Potato Salad (see my simple recipe below)
  • Scrambled Eggs With Reheated Potatoes

And eat lots of resistant starch --- which means BETTER blood sugar control for you.

You can learn more about resistant starch in my blog post: What is Resistant Starch?

So let's make some potatoes high in Resistant Starch!

The Secret To Fantastic Tasting Diabetic Potato Salad

I love potato salad and I discovered a terrific way to make potato salad taste even better than normal!

Roast your baby potatoes in the oven rather than boil them!

How to Roast Baby Potatoes:

Wash your baby potatoes well. Cut off any bruises or brown parts.

Chop the bigger potatoes so all the potatoes and bigger pieces are the same size.

Toss with a few TBSP of extra virgin olive oil, and a generous amount of salt and pepper.

Bake, in an open pan, for 30 to 40 minutes at 350 degrees. The potatoes should be cooked but NOT mushy.

Roasted Baby Potatoes

So now we can make some Diabetic Potato Salad!

AND remember you can pop some roasted baby potatoes in the fridge to eat later!

I often have a supply of roasted baby potatoes on hand so I can

spruce up my eggs at breakfast!

RECIPE: Diabetic Potato Salad

Serves: 4


  • 15 Roasted Baby Potatoes (you want about 2 cups worth)
  • 6-8 Hard Boiled Eggs (Free run, cage free is best)
  • 4 Celery Ribs, Chopped
  • Salt and Pepper to Taste
  • 2 tsp. Yellow Mustard (optional)
  • 2 Chopped Green Onions/Chives (optional)
  • 1/2 Cup Chopped Radishes (optional)

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

Directions: Peel the eggs and chop. Chop the roasted potatoes if the pieces are large. Add the potatoes, vegenaise, celery, salt and pepper and optional ingredients. Mix well.

Serving Suggestion: Serve over a bed of mixed greens with a piece of Flax Bread or inside a Red Lentil Flatbread Wrap with a crunchy dill pickle on the side!

I hope you love this Diabetic Potato Salad recipe as much as I do. Lots of great taste, Resistant Starch galore, and fiber.

AND you get an even SLOWER and LOWER blood sugar response than with hot potatoes. How cool is that?

Need More Food Help?

Want more help with meals, salads and snacks so you can reverse your Prediabetes, Insulin Resistance OR even Type 2 Diabetes? 

(yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!)

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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