Studies have shown that not all starchy vegetables are harmful. Potatoes, especially, have more calories than green leafy vegetables, portion-wise, and also give more economical fuel compared to other vegetables.
Despite their high GI value, potatoes are a healthy food providing fat-free sources of carbohydrate along with significant amount of vitamin C, potassium, and fibre. A medium-sized potato has 39 gm of carbohydrates, 4.5 gm of protein, five gm of dietary fibre, two gm of iron, 870 mg of potassium, and approximately 15 mg of sodium. Potatoes are low-energy density food; seven medium-sized potatoes provide 250 calories.
So if potatoes are your favourite food, don’t cut them out; instead, eat them in moderation. But avoid French fries or chips.
Potatoes are fat-free; one large potato has only 0.5 gm of fat, according to the USDA Nutrient Data Laboratory. They are three times more filling as compared to white bread. The calories of a potato help to fuel your body and its resistant starch helps burn fat.
The fibre content also offers protection against cardiovascular disease and cancer. Research by Institute for Food Research in the U.K. has shown that the natural chemicals in potatoes called kukoamines have the potential to lower blood pressure. Potatoes contain a variety of phytonutrients that promote antioxidant activity. They have compounds like flavonoids and carotenoids that can fight free radicals. Vitamin B6 in potatoes helps brain cell functions, nervous system activities and helps the body’s neurotransmitter. It also synthesises many amino acids required for repair and formation of new cells. Vitamin B6 is necessary for the breakdown of glycogen, which is the main fuel for the body. Glycogen is stored in the muscles and liver, which release it when the muscles require fuel. This helps promote athletic performance.
So there is no need to avoid potatoes. How you prepare it is what matters. Don’t deep fry it; boil, bake or grill it. And enjoy it.
Healthy Preparations
- Boil potatoes with seasonal veggies and a pinch of spices.
- Jacket potatoes give you a boost of fibres and other necessary nutrients.
- Grill or bake potatoes with a sprinkling of olive oil or a bit of white butter.
The writer is director, GFFI Fitness Academy.
neeraj.gffi@hotmail.com
