Potatoes Debunked

Among common diet myths, the idea that potatoes cause weight gain is prevalent. Nothing could be farther from the truth! A medium potato only has about 150 calories. And with their skins on, potatoes are a good source of dietary fiber, vitamin C, vitamin B6, copper, potassium, and manganese (depending on where they are grown).

This humble looking tuber, a member of the nightshade family, doesn’t appear to be a mover and shaker, a major player on the world stage. But potatoes are the most heavily consumed vegetable in America today.

So why, if we are eating so many potatoes, are we not reaping the benefits of this fine food? Because most potatoes are bought by fast food companies who mash them up, mix them with chemicals, deep fry and serve them with salt – rendering potatoes fat- and salt-laden shadows of their former selves.

Potatoes have been cultivated for centuries. They grow easily in varied climates and potato yields can be quite high per acre. This has earned them a place in history as the peoples’ food. In nearly every cuisine, from India to South America, throughout Europe and Russia, you will find a traditional potato dish or two.

Adding potatoes to your healthy lifestyle plan is one of the most inexpensive ways to diversify your menu. There are literally hundreds of varieties of potatoes to choose from. Select organic when possible because chemical residues from fertilizers are on the skins and that’s where the vitamins and minerals are, too. If potatoes have a green tint, they are past their expiration date.

You can steam, bake, broil, grill, mash, or lightly sauté your spuds. Here are a few ways to get started:

• Steam a batch of new potatoes and keep them handy in the fridge for salads or to pair with HMR Entrees like Turkey Chili or Vegetable Stew with Beef.
• Make healthy “fries” by cutting potatoes into desired shapes, spray lightly with nonfat cooking spray, and sprinkle on your favorite seasoning – try rosemary, garlic, dill or chili.
• Make a simple potato soup with onion/leeks, vegetable broth and chopped potatoes. Serve it hot, as is, or puree in a blender. Chill leftovers and top with scallions or garlic chives.
• Have a fun-filled night for the whole family by creating a baked potato bar. Stuff baked potatoes with vegetarian chili (or HMR Turkey Chili), steamed veggies, salsa and guacamole.
• Roast red potatoes in a hot (450 degree) oven, creating crispy-skinned treats. Grab a couple leftover potatoes for an awesome pre-workout snack.

Consider having potatoes for breakfast, lunch, or dinner. The next time you’re hankering for some high calorie, salty snack, have a healthy potato instead. No matter how it’s served up, the potato fits the bill when what we crave is carbs. And 10% of the total calories in a potato are from protein, too!

Discover a potent ally in the fight for better health and weight management. Save the potato from fast food destruction! (And imagine what would happen to America’s health if we all did?)
 

by SandiBraithwaite on 10/08/2012 | Share Story With a Friend

tags: Weight-Loss, Recipes, nutrition