What is potato starch?

What is the difference between potato and sweet potato starch?

When comparing regular potatoes and sweet potatoes, one of the main distinctions lies in their starch content:

• Regular potatoes contain roughly 15–20% starch by weight.
• Sweet potatoes contain roughly 8–9% starch by weight.

This significant difference in starch concentration contributes to the soft and fluffy texture of regular potatoes when cooked, whereas the lower starch in sweet potatoes results in a denser, slightly firmer consistency. A common question that arises is whether sweet potatoes contain less starch than regular potatoes. The answer is generally yes, though the exact levels can vary depending on the specific variety and cooking method. This difference can influence how each type of starch behaves in cooking, particularly when it comes to binding and thickening.

How to eat on a low starch diet?

Starch intolerance is an increasingly recognized condition that affects many people. It involves difficulty in digesting starches, like potato and corn starch, leading to symptoms like bloating, gas, and stomach cramps. Managing starch intolerance often requires minimizing high-starch foods like potatoes. For those affected, sweet potato and starch alternatives might offer a gentler option, as sweet potatoes have a lower starch content than regular potatoes. Alternatively a starch enzyme supplement might offer support.

To manage starch intolerance, it’s helpful to understand the foods that may trigger symptoms and explore alternatives. Some practical tips include portion control and pairing starches with other low-starch foods to ease digestion. Consulting with a healthcare provider or dietitian can also provide tailored advice on managing starch intolerance effectively. If you don’t want to exclude starches from your diet, you can also try an enzymatic supplement.

People who suffer from starch intolerance might benefit from the enzyme ‘Glucoamylase.’ This enzyme helps to break down starch into simpler-to-digest sugars so the small intestine can absorb them and they get better digested (1). Starchway contains the digestive enzyme Glucoamylase, which helps to digest starch.* Starch intolerance often occurs alongside Sucrose intolerance, as both conditions can stem from a deficiency in related digestive enzymes (2).

What are alternatives for cooking?

For individuals who prefer to avoid high-starch foods, several vegetable alternatives can be used in recipes that call for potato starch. Low-starch vegetables like cauliflower, zucchini, and carrots are popular substitutes. These vegetables can be mashed, pureed, or roasted to achieve a similar texture in various dishes without the high starch content.

Those following gluten-free or specific-starch diets (e.g., avoiding potato or grain starches) may consider options like tapioca or arrowroot starch. While these are still starches, they function similarly to potato and sweet potato starch, making them ideal for thickening sauces or adding texture to baked goods. Tapioca, for instance, has a neutral flavor and creates a smooth, glossy consistency, making it an excellent choice for gluten-free cooking.

If you still have questions about starch, intolerances, or general gut health, you can check the knowledge bank for more information. You can also contact one of our specialized dietitians for more personalized advice.

Are you suspecting a starch- or other food intolerance? Do the free 2-minute intolerance test for helpful insights!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.