Gluten-free diets have become increasingly popular in recent years, both for people with celiac disease or gluten sensitivity and for those simply looking to avoid gluten for other reasons. For those following a strict gluten-free diet, it’s important to pay close attention to ingredient labels, as gluten can sneak into foods in unexpected ways. One ingredient that often causes confusion is potato starch. So, is potato starch OK for gluten-free diets? The short answer is yes, potato starch is naturally gluten-free.
What is potato starch?
Potato starch is extracted from potatoes to make a refined starch powder. It is often used as a thickener or stabilizer in gluten-free recipes and packaged foods. Potato starch should not be confused with potato flour, which is made from cooked potatoes and contains potato flesh in addition to starch.
Here are some key facts about potato starch:
- Made by extracting starch from potatoes
- Naturally gluten-free and safe for gluten-free diets
- White, refined powder with neutral taste
- Excellent binding and thickening properties
- Commonly used in gluten-free baking
So in its pure form, potato starch is just that – starch derived from potatoes. It does not naturally contain any gluten.
Is all potato starch gluten-free?
Potato starch is naturally gluten-free. However, there is always the possibility of cross-contamination with gluten-containing ingredients during manufacturing and processing.
Most reputable brands producing pure potato starch take steps to prevent cross-contamination. They often state on the label if their products are certified gluten-free. Checking for a gluten-free certification on pure potato starch provides extra assurance that it remains gluten-free through processing.
Some potato starch may also have additional ingredients added, such as wheat-based preservatives. Always check the ingredient list on any potato starch products. Pure potato starch without questionable additives should be gluten-free and safe for gluten-free diets.
Benefits of potato starch in gluten-free cooking and baking
Potato starch offers several benefits in gluten-free recipes:
- Binding and thickness – Potato starch is an excellent thickener and helps bind gluten-free recipes together.
- Light texture – It can help give baked goods a lighter, fluffier texture compared to using only rice or tapioca starch.
- Crispness – Potato starch can help give a crispy exterior to fried foods or baked goods.
- Digestibility – It is typically easier to digest than some other starches like corn.
- Neutral flavor – Potato starch has a mild, neutral taste that doesn’t alter flavors in recipes.
In many gluten-free recipes, a combination of different starches is used to create the best texture. Potato starch frequently plays a role along with other starches like tapioca, arrowroot and rice starch.
How to substitute potato starch
In most recipes, potato starch can easily be replaced with an equal amount of arrowroot or tapioca starch. Corn starch is another substitute, though it may give a slightly different texture. Depending on the recipe, small adjustments to other ingredients like eggs or leaveners may be needed.
Some simple substitution ratios to try:
- 1 Tbsp potato starch = 1 Tbsp arrowroot starch
- 1 Tbsp potato starch = 1 Tbsp tapioca starch
- 1 Tbsp potato starch = 1 Tbsp cornstarch
When replacing potato starch, pay attention to how the texture and consistency of the recipe turns out. A bit of trial and error may be needed to get the perfect results with whichever starch you use.
Is modified potato starch gluten-free?
Modified potato starch is also gluten-free, though it’s made using an additional chemical process. To make modified potato starch,native starch is treated with acids, enzymes or other chemicals to alter its properties. For example:
- Acid-modified potato starch has better thickness and binding capacity.
- Enzyme-modified potato starch is more stable when frozen or canned.
- Oxidized potato starch has increased gelatinization temperature.
So while chemically modified, the base ingredient is still gluten-free potato starch. Modified varieties should also be safe for gluten-free diets as long as no questionable additional ingredients have been added. Check the label to confirm.
Should potato starch be avoided on a keto or paleo diet?
Potato starch is generally not recommended for keto or paleo diets due to its high carbohydrate content.
One tablespoon of potato starch provides around 8-10g of net carbs, which could quickly add up in recipes. It’s best avoided by those following lower carb keto and paleo eating patterns.
Some alternatives for keto baking include:
- Almond flour
- Coconut flour
- Psyllium husk powder
- Flax meal
For paleo, tapioca starch or arrowroot may be better options than potato starch. They provide similar benefits for binding and thickness.
Potato starch for Passover
Potato starch is considered kosher for Passover provided it adheres to Passover kosher guidelines and does not contain any prohibited additives:
- Must be processed on equipment used solely for kosher-for-Passover production.
- No grain-based ingredients like wheat can be used.
- No enrichment with vitamins that use grain-based carriers.
- No maltodextrin additives derived from corn, wheat, or barley.
Many brands produce potato starch that is certified kosher for Passover. Look for the “KFP” symbol on the packaging indicating it’s suitable for those following Kosher for Passover diets. As long as no prohibited grains or additives are present, potato starch aligns with Passover dietary restrictions.
Is potato starch FODMAP friendly?
The low FODMAP diet can be tricky to navigate, and many starches fall into a grey area. Potato starch counts as a high FODMAP ingredient at larger servings of 1/4 cup (30g) or more.
However, smaller amounts of around 1-2 tablespoons (8-16g) are likely safe for most following a low FODMAP diet. Those who are very sensitive may still want to exercise caution with potato starch.
Some low FODMAP starch alternatives include:
- Arrowroot
- Rice starch
- Tapioca starch
- Cornstarch
So potato starch can potentially fit into a low FODMAP diet, but only in individual servings of no more than 1-2 tablespoons. Larger amounts could trigger digestive issues for those with IBS. Pay attention to your personal tolerance level.
Is resistant starch the same as potato starch?
Resistant starch is sometimes confused with potato starch, but they are not the same thing. Resistant starch is a type of starch that resists digestion in the small intestine. It passes through to the large intestine where it acts more like dietary fiber.
Potato starch itself is not necessarily resistant. However, cooking then cooling potato starch can help form resistant starch through a process called retrogradation. For example, potatoes cooked then cooled to make potato salad will develop higher resistant starch.
Other ways to increase resistant starch in potatoes include:
- Cooking then refrigerating potatoes
- Using potato flour instead of starch
- Including the potato skins
So while resistant starch can be made from potatoes, plain potato starch on its own is not a significant source. But potato starch can be used as part of recipes to provide the benefits of resistant starch.
Is potato starch healthier than corn starch?
Potato starch and corn starch have some similar nutritional profiles and applications in gluten-free cooking:
| Potato Starch | Corn Starch | |
| Calories per Tbsp | 25 calories | 30 calories |
| Net Carbs per Tbsp | 5-8g | 7-9g |
| Protein per Tbsp | 0g | 0g |
| Fat per Tbsp | 0g | 0g |
| Thickening Power | Strong | Moderate |
However, there are some differences that may make potato starch a slightly healthier choice:
- Higher fiber content in potato starch
- Corn is a common allergen – potato starch avoids this
- Potato starch may be easier to digest
- Better nutritional profile if using whole potato flour
Overall, potato starch may have some advantages from a health perspective. But both remain quite neutral options for gluten-free diets.
Is potato starch better than wheat starch?
For those adhering to a strict gluten-free diet, wheat starch should be avoided altogether due to gluten content. Potato starch is the clear winner in this case, as it provides a gluten-free option.
Even for those not avoiding gluten, potato starch may still be preferential:
- Potato starch has higher fiber content
- It has less effect on blood sugar spikes
- Potatoes are unlikely to trigger allergies or sensitivities
- Potato starch has a more neutral flavor
The only advantage wheat starch has over potato is its availability and low cost. But for nutritional value and gluten-free suitability, potato starch is a smarter choice.
Conclusion
Potato starch can be a versatile and helpful ingredient for those on gluten-free diets. When sourced properly and produced without cross-contamination, potato starch is naturally gluten-free and safe for those with celiac disease or gluten intolerance.
It provides unique benefits in gluten-free cooking and baking for binding, thickness and light texture. While excessive amounts may be an issue for some low FODMAP followers, smaller servings of 1-2 tablespoons are generally well-tolerated.
Overall, potato starch is an affordable pantry staple that makes cooking delicious gluten-free foods much easier. Being mindful of potential additives and questionable ingredients is important for all gluten-free consumers when purchasing any potato starch products. But when in doubt, pure potato starch itself aligns just fine with a gluten-free diet.
