The Power of Potatoes
By Lisa Mosing, MS, RD, FADA - Director of Nutrition, LifeScript
The spud. The 'tater. Mashed, fried, baked, or boiled. Call it whatever you will, and prepare it however you choose. Regardless, the potato remains an unshakeable cornerstone of the all-American diet. Though some have reduced their consumption of this tasty vegetable in the wake of the low-carb diet craze, perhaps it's time to give the potato a second look...
Today many people are not eating potatoes but if they knew the facts, they might think twice. As far as nutrition goes a large baked potato is an excellent source of vitamin C, potassium and vitamin B6 and fat and cholesterol free which is good to know since it’s National Cholesterol Education Month. And, it provides approximately four grams of fiber and protein fiber.
Cooking can destroy some of the vitamins. When you boil potatoes you lose some nutrients in the water. A medium baked potato [2-1/4“ to 3 ¼” diameter] has 37% of your vitamin C needs. But boil that potato and the vitamin C drops 22 %. Then there is the fact that people dress their potatoes and their waistlines with toppings like butter, sour cream, cheese, and bacon. For example, 2 tablespoons of sour cream and a 2 tablespoons shredded cheese adds 100 calories and 8 grams of fat, 68% half of it saturated. But the truth is more Americans eat more French fries than baked potatoes. So skip the fries and have a small baked potato with pepper. You will be glad that you did. In fact, microwaving a potato could not be easier. Begin by piercing potatoes before baking to allow moisture to escape. You need 10 minutes to microwave 2 potatoes. Then top with fat free sour cream or nonfat yogurt and chopped chives or green onions.
Potato Tips
Begin by selecting potatoes that are firm, smooth and fairly clean. Make sure that you avoid potatoes that are wrinkled or have wilted skins, soft dark areas, cut surfaces or a green appearance. Potatoes should be kept in a cool, dark place, but never in the refrigerator. That’s because refrigeration activates the starch in the potato to convert into sugar. The increased sugar will cause potatoes to darken when cooked. If potatoes are stored under light they can turn green and produce a substance called solanine. Solanine is tart and lethal when eaten in concentrated amounts. When you are ready to use potatoes make sure that you scrub the skins well under cold running water so that you can remove any remaining soil and sprouts. If your potatoes have developed sprouts or a green tinge, be sure to trim off any sprouts or green areas before using. Sprout inhibitors are chemicals sprayed on most potatoes during storage to prevent sprouting.
You can soak stored potatoes in cold water before cooking to prevent discoloration. Since you want to obtain maximum nutrition and prevent the loss of water soluble vitamins, don’t let potatoes sit in water for longer than two hours.
Comments