On a pro metabolic diet and lusting for some french fries but afeared of ye old PUFA’s? Dreaming about ketchup and taters but in potato deprivation because all that oil would totally smash your daily fat target?
I feel ya. That’s why I came up with a crazy easy way to make low fat, basically PUFA free, totally dank Pro Metabolic French Fries. They’re so good you won’t believe they aren’t straight from the counter of your neighborhood McDonald’s.
Table of Contents
WHY THEy'RE PRO METABOLIC
Zero PUFA'S
The fat used to coat these pro metabolic French fries (coconut oil or high oleic sunflower oil) is absolutely zero PUFA (in the case of coconut oil) and virtually PUFA free (in the case of high oleic sunflower oil), especially at the very small quantity in one serving of this recipe.
Easily Digestible
The easier it is for our digestive system to process and convert foods to energy, the better.
The fact that these fries are both boiled and roasted makes them very digestible by not only bursting starch cell wall barriers but also by reducing and degrading the amount of potato alkaloids that could interfere with digestion or cause other reactions.
Low In Fat
Consumption of excess fat can slow down metabolic processes and inhibit carbohydrate burning at the cellular level. In order to maintain a healthy metabolism, it’s therefore important to consume fats in appropriate ratios to carbs and proteins.
High In Carbs
In order to maintain a healthy metabolism, it’s important to provide the physiology with appropriate substrate to burn as fuel.
Carbohydrates are the body’s preferred fuel source and burn more cleanly than fats, creating fewer reactive oxygen species (otherwise known as free radicals) and boosting oxygenation through increasing carbon dioxide concentrations in the tissues.
Because of their high carbohydrate content these fries will help you hit your daily carb target for sure.
INGREDIENTS & NOTES
Potatoes
Organic, Local, or Regenerative
Really, any potato will do. But from a pro metabolic or bionenergetic perspective, organic or more ideally regenerative or local produce is always best.
This is because when soil is healthier, plants are healthier. And when plants are healthier, they are richer in vitamins and minerals, crucial cofactors in the enzymatic reactions that drive metabolism.
Not only are healthier plants more nutrient dense, but they also contain fewer toxic plant compounds that inhibit or interfere with digestive processes.
Moral of the Story: If you can, buy local or regenerative potatoes. Or organic at the very least. They are more nutritious overall and less toxic.
Russet vs. Yukon Gold
Believe it or not, different potatoes actually have different forms of starch with varying degrees of digestibility. The two main forms of starch are amylose and amylopectin.
Potatoes like Russets have higher concentrations of amylose, which is more difficult to digest.
Yukon Gold and other waxy varieties, however, contain higher quantities of amylopectin and are more easily broken down by the digestive system.
Because they are so easily absorbed, the glucose contained in waxy potatoes is more quickly released into the blood stream and tends to cause higher postprandial blood sugar spikes than amylose-rich varieties.
This effect can be blunted by eating waxy potatoes with appropriate amounts of fat and protein in the context of a balanced meal.
I prefer the flavor, texture, and feel of waxy potatoes myself. Go for the Gold, sez I.
Oil
Since you won’t be deep frying these here pro metabolic French fries, only a smidge of oil is needed, so no worries about destroying your fat quota for the day.
The best oils to use for high heat baking are coconut oil or high oleic sunflower oil, IMHO, because both these oils have high smoke points and are less likely to oxidize at high temperatures.
Coconut Oil
Coconut oil is composed almost entirely of saturated fats, which are least likely to oxidize or degrade at high temperatures. Oxidized fats are metabolic toxins and ought to be avoided as much as possible.
I use the Kirkland Coconut Oil because it’s a good deal.
High Oleic Sunflower Oil
High Oleic Sunflower Oil is another excellent choice, since it’s been hybridized to contain very little polyunsaturated fat and consists mostly of monounsaturated fat. Monounsaturated fat is also quite stable and resistant to peroxidation at high temperature.
High Oleic Sunflower Oil also has relatively high quantities of Vitamin E. This nutrient is not only essential for maintaining healthy metabolism, but also acts as an antioxidant, possibly protecting the oil from heat-induced peroxidation.
I use Tourangelle Organic High Oleic Sunflower Oil.
Salt
Again, any old salt will do.
Pro metabolic folks usually caution against the use of sea salt however since there is some concern about micro-plastic contamination.
I personally often use sea salt since I try not to get neurotic about my life and what the heck you can only do so much.
If you are concerned about micro-plastics, Redmond Real Salt is a solid choice. It’s mined from ancient deep sea beds so is pretty much entirely unlikely to have any micro-plastics whatsoever.
HOW TO MAKE PRO METABOLIC FRENCH FRIES
One: Peel Potatoes
Use a veggie peeler (obviously) for easiest and best results.
Pro Tip:
- Most of the toxic alkaloids in potatoes that tend to cause reactions are contained in the first millimeter or two of the skin, so don’t be afraid to carve ruthlessly. This is especially helpful if you struggle with autoimmunity, digestive issues, or food sensitivities.
Two: Slice Potatoes
Cut the potatoes into traditional stick fries or wedge fries, as you please. I choose wedge fries most often because its just less work.
Pro Tip:
- To make tater tots instead, simply dice.
Three: Boil Potatoes
Bring a pot of water to a rolling boil and add a dash of salt. Boil potatoes for five to seven minutes or until fork tender (the point at which you can easily insert a fork into any particular wedge).
Four: Strain & Blot
Strain the potatoes and either return them to the hot sauce pan to allow the heat to evapaorate some residual moisture or blot away excess moisture with paper towels.
Five: Oil & Salt
Toss potatoes in a bowl with about 3g of oil per about 5-6 ounces of peeled potato. Salt generously.
Pro Tip:
- At this point you can also add pepper, smoked paprika, chile powder, rosemary, other spices depending on taste and tolerance.
SIX: Air Fry or Bake
Place fries in the air fryer basket or on a tray in the oven and roast or bake at four hundred degrees farenheit for ten to fifteen minutes depending on desired consistency.
Pro Tip:
- Heating potatoes to two hundred degrees Celsius or four hundred and ten degrees Fahrenheit for at least ten minutes substantially degrades any remaining alkaloids, making them less irritating and more digestible.
Seven: Enjoy
That’s it. You’re done. Your fries are golden. Relish them serene in the knowledge that this pro metabolic version of the beloved American classic is superfuel for your metabolism.
Storage
This fries can be stored in the refrigerator for up to three days in an airtight container. They can also be frozen and reheated.
Pro Tips:
- Starches that are cooked and cooled develop resistant starch, which cannot be broken down by the human digestive system. As a result, we rely on gut bacteria to consume and break them down. If our microbiomes are healthy and balanced, resistant starch can act as food for benficial bacteria. If digestive issues or dysbiosis are present, resistant starch can cause digestive distress or worsen dysbiotic overgrowth. To avoid this problem, make sure not to eat these fries cold and to reheat after storage.
- Reheating will eliminate much but not all of the resistant starch, so if resistant starch poses a digestive challenge it’s best to always cook starches fresh and consume them immediately while they’re hot.