The poor, undervalued potato. Sustainable, local and affordable and yet criticized, shunned and avoided.
When I ask people what positive changes they have made in their diet, they inevitably tell me, “I stopped eating potatoes.” But is the potato really that bad for you?
Potatoes are healthy; however, the problem with potatoes is in the way we eat them.
Deep-fried, salt- coated and dipped in ketchup. Smothered with butter, sour cream and bacon bits. French-fried with gravy and cheese curds. Mashed with cream, butter and salt. Yes, the potato has an affinity for fat and salt. They also invite a second helping.
Recently, potatoes have fallen victim to our carbohydrate-loathing culture. On their own, they rate high on the glycemic index (meaning they can increase your blood sugars quickly) and are low in protein; but as part of a balanced meal they can provide a great source of vitamin B6 and potassium.
If you eat the skin, you also get vitamin C and fiber. They contain small amounts of iron, magnesium, phosphorus and calcium.
Potatoes make you feel full; rated high on the satiety index, this food, per calorie, leaves you feeling more full than most other foods.
Finally, potatoes are grown locally and their price is reliably low every year, mostly because they do not store as well as other starchy staples like rice or wheat.
The message for potatoes is similar to most other foods: eat a moderate portion and limit added salt and saturated or trans fat (deep-frying, butter, cheese, gravy…). Roast them tossed in olive oil and rosemary. Make your own baked fries with some oil and paprika. If you have diabetes, new potatoes and waxy-type potatoes have a lower glycemic index than russet (baking) potatoes.
Probably the only population who should limit or avoid eating potatoes are those told to follow a low-potassium diet.
-Serena Caner is a registered dietician who works at Shuswap Lake General Hospital.
