Yes, white potato is best.
Here’s some more info on Butyrate from the book Fibre Fueled by Dr Will Bulsiewicz incase it helps anyone.
- SCFA butyrate actually repairs leaky gut by increasing the expression of tight junction proteins and has been shown to decrease bacterial endotoxin release.
- SCFAs have been shown to inhibit three of the most powerful inflammatory signals in the body: NF-kB, IFN-y and TFN-a.
- Since the 1970s we’ve known that Butyrate inhibits HDACs, altering gene expression in malignant cells and, as a result, inhibiting the root of cancer formation.
- SCFAs can cross the blood brain barrier. SCFA butyrate has demonstrated profound effect on improving learning, memory and cognition. This has been demonstrated in models of Alzheimer’s, heavy metal toxicity, traumatic brain injury, and even neurologic infections. Laboratory studies also show that butyrate protects the brain in models of Parkinson’s disease.
- SCFAs aren’t just important, they’re absolutely vital to gut health.
White potatoes are an excellent source of resistant starch. In one study, they increased SCFA levels more than inulin from chicory root. Here’s a tip: If you let your potatoes cool, the process of cooling creates more resistant starch. If you heat and cool repeatedly, you just keep turning it up.
Cold white potatoes! Also important point to make, when you cool the potatoes the GI reduces by like 40%. It essentially turns into a complex carb and is blood sugar friendly.
Hope it helps.