Potatoes are an important part of diets around the world, and a healthy, budget-friendly staple. They contain essential nutrients such as potassium and vitamin C, which are important for energy, immunity, muscle, nerve, and cardiovascular health,” says Nicola.
“In fact, potatoes also contribute a small amount of protein, including all nine essential amino acids—a lesser-known benefit! While most vegetables contain little to no carbohydrates, as a starchy vegetable, potatoes naturally provide more carbohydrates, making them a quality source of energy for our brains and bodies.”
“Not all potatoes are equal though—depending on the variety of potato, glycemic index (GI), which means how quickly or slowly a carbohydrate food is digested and affects blood sugar levels, differs. This has unfortunately unfairly contributed to their bad carb reputation, despite all potatoes offering nutrients needed for health and quality energy to keep us going.”
Despite differences, there’s no need to avoid any type of potato. Instead, choose potatoes that best complement your meal and your taste buds.
Here are her healthy tips for eating potatoes:
1. Keep the skin on:
“Wash your potatoes thoroughly, leaving the skin on for an extra fiber boost. The skin provides insoluble fiber, which helps keep us regular and plays an important role in carrying food through our digestive system.”
2. Cool for better gut health:
“Cooking and cooling potatoes increases their resistant starch content. This is another type of fiber, and it acts as a prebiotic, feeding the good bacteria in your gut. Cooled potatoes are good in dishes like potato salads.”
3. Mix it up:
“If you typically consume white potatoes, you could switch it up with sweet potatoes. White, purple, gold, and red sweet potatoes contain vitamins A and C, as well as potassium and powerful plant compounds with antioxidant benefits.”
4. Fresh, not frozen:
“Frozen fries are convenient, but they are typically pre-fried and may have added salt. With just a little extra time, homemade fries are a healthier way to get that takeaway taste, especially when oven-baking or using an air fryer.”
5. Pop them in the pantry:
“Keep your potatoes in the pantry, not the fridge. Storing them in a cool, dark place helps preserve their quality and prevents them from turning sweet or sprouting.”
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
