Potatoes |
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When we think of the humble potato we often just see carbohydrates. The weight conscious eater often succumbs to ‘potato phobia’. Potatoes are cost effective and prime foods for us!. Did you know that carbohydrates should be the highest nutrient in our diets? Carbohydrates deliver sugars to our blood, which keeps us functioning. Our brains live on sugar!.  Carbohydrate is a broad term to cover complex long sugar chains of sugar units (complex carbohydrates or starch), simple units of sugars (such as glucose and fructose) and fibre (indigestible yet essential for a healthy colon and cancer and heart disease prevention). Complex carbohydrates are well delivered via vegetables, cereal grains, the beans and lentils. Through them we are supplied with an even release of sugar that sustains a more stable blood sugar level. Then fruit, common sugar, confectionery and other easy processed foods deliver the sugar ‘take-away’. We need sugar! Just do not be too generous. What about Mr Potato? Well potatoes deliver (as do most whole plant foods) a mix of sugars and starch. He has hardly any fat, is useful in supplying other nutrients and can compete with wheat, rice, sorghum and maize in being a global carbohydrate crop. The potato has Spanish heritage and travelled to Europe in the 16th century. In fact ‘potato’ is derived from the Spanish word ‘patata’. Sweet potato belongs to a different family, but is a tuber vegetable just as is the potato. Tubers are enlarged components along the stem of plants underground. These tubers are basically carbohydrate storage houses. We rob plants of their ‘carbohydrate banks’ when we pick the tubers. Then near the potato skin are the other nutrients. It’s worth eating the peel! There is no doubt that there is more to a potato than just a calorie carrier! Potatoes house solanine, a natural toxin, which is un-harmful in low intakes. Cut away green or sprouted sections as they house more solanine.  Obviously we have all probably eaten those sections without noticeable effect but it is a healthy habit to avoid those parts. It’s better to store potatoes away from light (light increases propensity to greenness). We know the notorious French fries/chips, and the potato is not to blame! Preparation with unhydrogenated oils at high temperatures is at fault. Maybe try baked potato skins when the pulp is used for mash? The crisp baked potato skin sprinkled with pepper or spices adds an alterantive snack to save nutrients and unnecessary waste. Potatoes may be dully ubiquitous but they’re still worthy to support health. 2008 was the potato year in South Africa and his prices have come a tumbling down. Potato has not always been king of the people. The history of Ireland includes the severe shortage of potatoes that had fatal consequences and vast economical let down. The lesson may be to have a varied diet. Try not to depend on one main food crop alone. Potatoes certainly have their role in diets and when they are widely available we may begin to take them for advantage. There have been studies to research claims of potatoes in possibly lowering high blood pressure, as they contain substances (kukoamines) shown to lower blood pressure. Prepare available potatoes with consideration; they benefit your health and aren’t shameful fat loaders. Anastacia Sampson D.N. Med |