Potato Hating

Tater Haters stand down!

During the last ten years the 'poor potato' has received a lot of bad press due to the trend of  ‘low carb’ diets.  I was also swept up in the ‘potato hating’ for a few years….but now I’m happy to say I'm back on Team Spud!  It is really hard to know what to eat these days, with so much conflicting information coming at us.  I believe that we need to get back to eating real whole foods – including the potato.

Have you been avoiding potatoes in the fear of weight gain? You might want to rethink this…….??

Why we should love our spuds!

• They are low, low fat – almost no fat!  In a 250g serving there is only 0.3g of fat
• They are low calorie.  In a 250g serving   about 200 cals
• They are "as cheap as chips!" In the UK at the moment you can buy one kilogram of potatoes for about 35-40 pence. That works out about 10p per 250g serving. 
• If you buy in bulk it will work out cheaper. Bulk buying works with potatoes if they are stored correctly.  They can last for about two months if they are kept in a dark, dry cool place in a paper bag/sack. Or line a cool bottom drawer with newspaper. They will last longer this way than if you leave them in the plastic bag. (Potatoes dry out when they are getting old) 
• Potatoes are naturally gluten free.

Info based on a 250g serving of potato – a big potato bigger than a ladies fist (approx)

• 44g of carbohydrate – good for energy
• 2g of sugar
• 5.5g fibre   - approx 1/6 of the daily recommendations
• 50mg of Vitamin C- good for your skin, immunity and fighting cell damage
• 0.7mg Vitamin B6- Helps brain development and how the brain functions –it is used in the production of the happy hormones serotonin and norepinephrine and  this is why the good old potato can help you feel happier!  It also helps lots of systems in your body: cardiovascular, digestion, immune, muscular and nervous system.
• 1052mg potassium – this is good for blood pressure

History of the Spud

Ladies sorting potatoes - Cuzco, Peru

The name ‘Spud’ came from the Dutch word for spade (spyd)– which were used to dig the potatoes out of the ground..

The word potato originates from the Spanish word ‘patata’. (Now you know four Spanish words- hello, goodbye beer and potato!)

I'm glad the Spanish brought back the potato not the guinea pig!

Even though potatoes are often associated with the Irish they actually originated in Peru in South America.  We know the Peruvian Incas were growing potatoes back around 5000 B.C.  

The Spanish invaded South America and brought back the ‘patata’ to Europe in the 1500’s.  The wet Irish soil suited growing potatoes and soon potatoes became a staple part of the Irish working class people’s diet.  (Ireland at this time was one of the poorest countries of the western world.)  In the 1840’s a disease that infected the potatoes known as ‘the Blight’  spread across Europe.  This was the cause of a four year long famine in Ireland, known as ‘The Great Famine’ or the ‘Potato Famine’. Sadly over one million Irish people died from starvation and illness and another million people fled the country and emigrated.  Potatoes are now the fourth most consumed crop in the world.  Unfortunately over half of this consumption is in the form of fries/chips (‘hot chips’ for Ozzys and Kiwis) and other processed potato forms, like hash browns, smiley faces etc.

How to eat and cook potatoes and benefit from their nutrients

When you eat potatoes eat them as a starch rather than your only vegetable on the plate.  Yes they are a vegetable but have very different properties than a vegetable like broccoli  or cabbage.

Baking

Baking potatoes with the skin on is the best way to ensue you benefit from all the goodness (but you need to eat the skin too). You can microwave jacket spuds if you are in a rush or just start them off in the microwave for a little while. (I avoid microwaved food where possible – but that’s just a personal preference.) 

Hasselback Jacket  Potato

Steaming

You can steam small whole potatoes with their skin on easily.

Boling

When you boil veg you lose some of the water soluble vitamins like Vit B and Vit C.  If you want to boil your potatoes keep their skins on.  Boil the water before you put them in – then just simmer them until they are cooked–this can help to reduce the amount of vitamins/minerals lost.

Mash

Boil them with their skins on – and if you don’t fancy mashed potato skin, you can peel them easily under cold running water once they are cooked.  I mash my potatoes with salt and pepper and add in some cooked sweet corn or peas.  If you do want to add some fat, use half milk and half butter but keep the butter portion to about the tip of your thumb per portion.

Roasted

You can make healthy roast potatoes by par boiling them and using less fat when cooking them. Add garlic, herbs or chill to create extra flavor.   Air fat fryers are pretty good and simple to use if you have one.

Wedges/Chips

Home cut oven chips/fries/wedges – par boil your potatoes and cut the chips nice and thick or in Wedges.  Use minimal fat or try them with out any fat. (Pick some long big potatoes to make chips with.)

Stew/Soup

Potatoes are a great way to bulk up a healthy soup or stew. (Blended potato is a great thickener instead of wheat based thickeners)

Potato toppings

Everyone knows if we smother a potato in fat like: mayo, cheese, butter or sour cream it isn't going to be beneficial for our health.  You can use natural low fat toppings or be stringent with your portion sizes when adding fatty toppings.

Manage fat portions

• If you want to add cheese, go for a lower fat, strong tasting version and stick to piece that is about as big as your thumb. (this can also count as your protein portion)
• If you are putting butter on go for real butter and keep it to about the size of the end of your thumb.  Avoid fake butter or margarines like the plague (I will write about the dangers of these in a different post.)
• Mayo portion – about two thumb ends
• Cottage cheese – three thumbs
• Guacamole – three thumbs

 Tips!

-Fat is very calorific – fat contains 9 calories per gram, carbs and protein only have 4 per gram.  

-Don’t free pour oil – measure it on a spoon – a little goes a long way.  One table spoon of oil contains about 120 cals. Remember ‘healthy’ oils like olive oil and coconut oil that are still fat.

-If you are aiming to lose some fat limit the amount you cook with and eat.

 

No/Low Fat toppings

• Tomato Salsa
• Home made no fat hummus
• Home made low fat coleslaw
• tuna
• Baked beans
• Low Fat Cottage cheese
• Spring onions
• Gravy
• Bake/ cook your  potatoes with garlic/ herbs/ chilli/ salt and pepper – so they don’t need an extra topping

Potatoes and diabetes type two

If you are watching your blood sugars and you feel white potatoes spike your insulin, you can try eating it with a high fiber vegetable. Or try sweet potatoes - although they taste sweeter their carbohydrate breaks down slower due to their higher fiber content Which can lessen the rise in insulin. Also red/orange sweet potatoes are a good source of beta carotene which is known to have cancer fighting properties. 

Sweet potatoes are a great alternative to the white potato but often cost a bit more. They can be cooked in the same way as other potatoes and a great made into oven baked fries.

           Are you going to rejoin 'Team Spud'? Let me know!

Live happily, live healthy ( and eat a spud ;o))

Ruth @ Fmhh

Any comment or questions you can email me at foodmoodhealthhappiness@gmail.com