Are Potatos Really Evil?

 

Potatoes have acquired a bad reputation. They are on many internet lists and Facebook threads of "foods to avoid". In reality, we probably should cut back a bit on how many potatoes we eat. But they are also extremely nutritious and can be a regular part of a healthy diet.

A small potato, about 5 ounces, contains nearly 1/4 of the daily requirement of potassium. You also get about 1/4 of your daily vitamin B6 as well as significant amounts of iron, vitamin C and magnesium. Even without the skin (leave it on!) you are getting plenty of dietary fiber as well.

Some studies have found links between eating potatoes (and we eat a lot of them.... about 50 pounds per person per year) and cardiovascular disease, hypertension, type-2 diabetes and obesity. The research is neither consistent nor conclusive though. Other studies have found no link at all between potato consumption and mortality. What is a health-conscious person to do?

Here are some tips from Consumer Reports On Health newsletter for making potatoes a part of a healthy diet.

1. Think of potatoes as carbs. Although potatoes are vegetables, it may be more useful to think of them as carbs, more like rice and pasta than broccoli and carrots. They have a high glycemic index for a vegetable, meaning they will cause your blood sugar to rise rapidly after you eat them. Limit your consumption of potatoes and other starchy vegetables (like corn and peas) to no more than 5 cups per week (4 cups for women).

2. Stay away from the french fries. Studies comparing the consumption of fried potatoes to potatoes prepared in other ways have revealed some disturbing differences. Those eating fried potatoes two or three times a week had a 95% increased risk of death from any cause compared with those eating the same amount of non-fried potatoes. Diabetes risk was 66% higher and the risk of hypertension was 37% higher. I know they are good, but make the fries a rare treat.

3. Watch out for the toppings. Piling on the butter, sour cream and cheese piles on the saturated fat and extra calories. Some olive oil and herbs like rosemary, thyme or garlic are a far healthier option. Try coating some cut up potatoes in olive oil and herbs and a little bit of parmesan cheese and then bake them in a hot oven. They may be your new favorite.

4. Move past white. Potatoes come in a whole rainbow of colors, including red, yellow, purple and black. Different colors bring different nutrients to your diet.

There are plenty of good reasons to continue to include potatoes in your diet. Just avoid including them too often, avoid frying them and go for a variety of types and colors.