Think, Eat, Be Healthy

Potatoes Are More Than Starch

Potatoes at market in the Andes Mountains of Ecuador, where they originated. Potatoes were first brought to Europe around 400 years ago by the Spanish.

Potatoes at market in the Andes Mountains of Ecuador, where they originated. Potatoes were first brought to Europe around 400 years ago by the Spanish.

People often tell me they are not eating potatoes because they want to lose weight or they are trying to eat a  healthier diet. They think potatoes are nothing but empty starch calories. They think potatoes are a very high glycemic index food. I hear potatoes get blamed for not having any fiber and having too much of this bad thing and not enough of that good thing. I don’t understand how so many people can believe these things. All of the other vegetables must have gotten together and decided to frame the potatoes.

Peruvian purple potatoes are now widely available in most grocery stores and are a good source of anthocyanins.

Peruvian purple potatoes are now widely available in most grocery stores and are a good source of anthocyanins.

Maybe the other vegetables are jealous of potatoes being the largest vegetable crop on the planet. Maybe they don’t like potatoes being the fourth largest food crop, behind only rice, wheat and corn. There could be a totally different explanation, but it sure seems like potatoes are the victims of a huge smear campaign. It is too bad because potatoes are perfectly nice vegetables, not nutritional superstars but certainly nothing to avoid.

The common red potato is most popular for boiling and for cold salads, but is also delicious steamed or oven roasted.

The common red potato is most popular for boiling and for cold salads, but is also delicious steamed or oven roasted.

Lets address some of the perceived problems with potatoes:

*Potatoes do contain some starch, but not as high a percentage as rice or corn.

*A baked Russet potato eaten plain without the skin would have a moderately high glycemic index value. The same potato eaten with the skin has a glycemic index value around 45-47, even lower if a small amount of butter and/or sour cream is added. These numbers do not produce big insulin spikes in the bloodstream.

*Potatoes contain plenty of nutrients, especially when the skin is included and especially the colored varieties.

*Potatoes are associated with higher than average levels of pesticide residues. This issue can be avoided by buying organic potatoes.

*Potatoes have plenty of dietary fiber as long as the skin is eaten.

*Potatoes are part of the nightshade family along with tomatoes, peppers, eggplants and tomatillos. Some folks just won’t eat nightshade vegetables or have digestive issues or arthritis problems after eating them. Most people eat them all of the time without any problems.

If potatoes don’t bother you physically, they deserve a place in your healthy whole food diet. Organic potatoes are readily available and relatively cheap. They are a good source of vitamins B6 and C, fiber, manganese, copper, potassium and tryptophan. Purple and red fleshed potatoes also contain anthocyanins. Sixty different kinds of phytonutrients and vitamins are found in potatoes. They are nutritional synergy waiting to happen inside your body.

Dutch yellow potatoes are a small variety perfect for steaming whole.

Dutch yellow potatoes are a small variety perfect for steaming whole.

Still concerned about starch and glycemic index? Do with potatoes what I do with pasta: camouflage them with other vegetables. Make cold potato salad with raw fennel, bell pepper, fresh herbs and olive oil. Steam potatoes together with carrots and leeks and parsnips. Oven roast them with red and gold beets and butternut squash. Or just eat them as part of a meal – after all, who really just sits down and eats a pound of potatoes?

Roasted whole baby sweet potatoes, red potatoes, purple potatoes, Brussel sprouts, red beets and golden beets.

Roasted whole baby sweet potatoes, red potatoes, purple potatoes, Brussel sprouts, red beets and golden beets.

So do not be afraid. Do not believe the anti-potato propaganda. Potatoes are just another nutritious whole food. Eat them in moderation as part of a varied diet and everything will be just fine and you will be happier and healthier.