Are potatoes well-tolerated and low in histamine?
Potatoes are among the most popular foods. They are not only suitable for a low-histamine diet , but are also very filling and versatile. Potatoes go well with vegetables, meat , and fish . Countless different potato dishes are possible, such as potato gratin, mashed potatoes, fries, or baked potatoes.
Everything about potatoes
In 2021/2022, per capita consumption of potatoes was 56 kg , while consumption of potato products such as fries, potato chips, or potato salad was just under 36 kg. But to which category does the potato belong? Is it a vegetable? What nutrients does it contain, and what should you be aware of if you suffer from a histamine intolerance?
The potato plant
The potato became known in Germany in the 16th century. It originates in the Andes Mountains of South America . Today, around 5,000 potato varieties are known worldwide. The main growing regions are North Rhine-Westphalia, Bavaria, and Lower Saxony. The potato belongs to the nightshade family and is related to tomatoes . A potato plant can grow up to 1 meter tall and develop 10 shoots. Pinnate leaves emerge from these shoots, bearing white to purple flowers. These flowers develop into large, inedible berries. The tubers, the thickened ends of the shoots, store the nutrients. The tuber is oval, round, or oblong in shape, and the flesh is white, yellow, or bluish. This annual nightshade plant is sensitive to frost, sprouts in spring, and reproduces via its tubers. A single so-called mother tuber produces 15 to 25 potatoes. The potato serves as animal feed, food, and is also used in alcohol production. The breakdown for the use of the potato is as follows:
- 60% as food
- 30% for the production of starch
- 4% for the production of ethanol
- The remainder is used as seed/animal feed.
The starch is used to make cardboard, paper, building materials, paste, toothpaste, detergents, tablets, packaging and many other products.
Nutrients in potatoes
A fresh potato consists of approximately 80% water and contains the following micro- and macronutrients:
- carbohydrates
- protein
- magnesium
- iron
- potassium
- Vitamin B1
- Vitamin B2
- Vitamin C
Potatoes that are soily should only be washed shortly before preparation , as soil preserves the nutrients.
Potato tolerance
Unlike their relatives, tomatoes , potatoes contain very little histamine and biogenic amines such as tyramine. Potatoes are also not histamine liberators and are therefore suitable for a low-histamine diet . Nevertheless, some points are important regarding histamine. For example, it should be noted that histamine can form when potatoes are reheated , just as with any other food. Potatoes should also be prepared for a low-histamine diet.
- They should be fresh when purchased and, if possible, bought regionally.
- Store in a dark and cool place between 4 and 8° Celsius.
- Store in a dry place and not in the refrigerator.
- Do not store for too long, as histamine is a breakdown product and is formed during prolonged storage.
- They should be bought in small nets or paper bags and consumed as quickly as possible.
- Cooked, stored in the refrigerator and consumed within a maximum of 24 hours.
Resistant starch, in particular, has a positive effect on the gut . This healthy fiber is formed when cooked potatoes cool. The starch changes its chemical structure, making it difficult for the intestines to digest and thus promoting a healthy gut flora . Resistant starch is not destroyed by reheating. However, people with and without histamine intolerance often wonder why they can no longer tolerate potatoes , even though they contain only small amounts of histamine. While this nightshade vegetable is generally considered very well-tolerated, it is still frequently associated with intolerances because potatoes contain a lot of salicylic acid . If you have a salicylic acid intolerance, it is important to remove at least 2 mm of the potato skin, as the skin is rich in salicylic acid. Sprouted potatoes are especially acidic. You should avoid new potatoes (baby potatoes) because they have a thin skin, which allows the acid to seep into the tuber. Instead, use large potatoes with thick skins. Furthermore, potatoes contain lectins, which can be difficult to digest if the intestines are out of balance.
Low-histamine recipes with potatoes
A meal with potatoes is anything but monotonous; it's incredibly versatile. Fresh vegetables go just as well with potatoes as meat or fish. Below you'll find a few low-histamine recipes to try.
Potato Pizza
For pizza lovers, we have a delicious and quick HistaFood recipe : low-histamine potato pizza . All you need are 4 large potatoes, our tasty vegetable sauce , mozzarella, frozen corn, a red bell pepper , olive oil for cooking, and our organic herb salt .
Vegan potato gratin
We also have something delicious for vegans among our potato recipes: our tasty vegan potato gratin with just a few ingredients. You only need half a kilo of potatoes, garlic, oat cream, oat milk, our organic vegetable broth , and olive oil for frying.
Wiener Schnitzel with potato salad
For our HistaFood recipe for Wiener Schnitzel and potato salad, you'll need a few other ingredients besides potatoes. You can find these and the preparation process on the website.
Potato dumplings with sage
For our delicious recipe of potato dumplings in macadamia sage butter and cucumber salad, you will need 1 kg of potatoes and 100 g of potato starch.
- 2 egg yolks
- HistaFood Herb Salt
- 1 onion
- 1 cucumber
- olive oil
- 50 g macadamia nuts
- 40 g butter
- 6 sprigs of sage.
Baked chicken with potatoes
Anyone who loves the combination of chicken and potatoes should try our baked quince chicken . Various spices enhance the dish. A salad, such as a fresh lamb's lettuce, goes well with it.
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More vitamins: How to prepare potatoes correctly