I hear people say, “Potatoes are bad for you! Pototes have sugar! Don’t eat potatoes!” Potatoes are getting a bad reputation. You want the truth? Do you think you can handle the truth?
- They’re loaded with potassium.
- Potatoes are packed with fiber.
- They’ve got a hearty dose of vitamin C.
- processing protein, carbs and cholesterol)
But what about the sugar?
Potatoes are a starchy type of vegetable, meaning they are full of starch carbohydrates. After a long digestive process, starches eventually convert into glucose. Potatoes also have a small amount of naturally occurring sugar, which converts to glucose in a different manner. Meaning, it won’t go directly into your system like eating candy (processed sugars) – don’t make the mistake in thinking that all sugars are bad for you. There are healthy sugars! Your system uses glucose to fuel every cell, so having a lot of carbohydrates in your diet is important.
Concerned about counting carbs and calories?
Your diet should consist of 45 to 65 percent carbohydrates, reports the Centers for Disease Control and Prevention. Both sugar and starch have 4 calories per gram, so if you follow an average 2,000-calorie diet, you’ll need 225 to 325 grams of carbohydrates per day. A 4-ounce potato has nearly 25 grams of total carbohydrates. The exact amount you need depends on your activity level. If you have a physically demanding job or work out on a regular basis, you probably need the higher end of the recommendation, versus someone who is relatively sedentary and needs less.
Power to the potato! Try eating your spuds in a new way – enjoy these ideas:
- Mash or purée potatoes: Mash or purée cooked potatoes with a little almond milk, some grated fresh ginger and roasted garlic. Serve with roasted meats or fish, or use as a topping for shepherd’s pie.
- Roast them! Cut potatoes into thick wedges. Brush with a little olive oil, and bake until cooked through and browned.
- Stir-fry diced potatoes in a coconut oil until lightly browned. Add large pinches of cumin and paprika, and some fresh cilantro. Stir until cooked through.
- Make potato salad! Mix cooked potatoes with olive oil, white wine vinegar, dried oregano and Dijon mustard.
- Make breakfast: Add diced cooked potatoes—with skin on—to omelettes, frittatas and crustless quiches.
- Top mixed greens with chopped cucumber and tomato. Add diced cooked potatoes, green beans and hard-boiled eggs. Drizzle with an oil and vinegar salad dressing (mix with crunchy peanut butter and a little soy sauce for a Thai taste.)
- Added texture: Toss cubes of potato into your next curry, chili, soup, stew, risotto, mac & cheese, or casserole. Maybe you fancy a clam chowder?
- Mix with other root veggies: purée cooked potatoes with about the same amount of cooked parsnip or fennel. Stir in a clove of minced garlic and a little thyme. Tastes great with broiled salmon or chicken.
- Make soup! Who doesn’t love potato soup? Check out my recipe here.
So whether it’s one potato, two potato, three potato or more – enjoy! Let me know how you like your spuds.
In health and happiness,