The New Year will soon be here, and for many of you, that means making New Year’s Resolutions, I stopped making them a few years ago since I invariably broke them. But for those of you that do, losing weight may top your list. If you follow me, you already know how I feel about diets, I prefer a healthy eating lifestyle.
Starch is what many of you will be reducing in your diet and the potato is one you are likely to start with. However, what you may not know is that potatoes are really good for you and can be enjoyed in a variety of ways. We all love french fries, even me but frying anything, except for doing it in an air fryer, isn’t good.
Potatoes are very healthy. One medium-sized baked russet potato with the skin on has only 129 calories, in case you are counting, 4.6 grams of protein, no fat, 37 grams of carbohydrate, and 4 grams of fiber. The veggie is loaded with nutrients which include 14.4 milligrams of vitamin C. The recommended daily vitamin C intake is 75 to 90 milligrams. Other nutrients found in the potato include vitamin B1, beneficial for human growth and development, folate, which helps the production of red blood cells; and vitamin B6, beneficial for many diseases, including anemia.
Potatoes are also rich in antioxidants, a substance known to prevent cell damage, which leads to disease. The carbohydrates and nutrients found in potatoes make them an excellent source of fuel, before exercising. Eating some potato fingerlings or a small to medium-sized baked potato can boost your energy during a workout.
Aside from the fiber found in potatoes, they also supply resistant starch. Resistant starch is an unusual type of carbohydrate that is fat-burning. Potatoes are more satisfying than other starchy carbs and you feel full when eating them, which may help with weight management. Another benefit of potatoes is they do not negatively affect your blood glucose regulation. If you are diabetic, feel free to enjoy them as part of a balanced meal.
As discussed above, frying in oil is not the best way to cook potatoes, it’s best to boil or bake them. Potatoes cooked with dry methods, like microwaving or grilling compared with wet methods, including boiling or steaming, retain more vitamin C, minerals, and antioxidants.
Leaving the skin intact when boiling potatoes preserves more nutrients and prevents minerals from leaching into the water. Also cooling the potatoes after cooking increases the resistant starch content.
You can enjoy potatoes in many ways, try a veggie scramble with eggs, or slice them for a baked frittata, one of my favorite brunch dishes. Add cooked, cooled potatoes (fingerling, red-skinned, purple fleshed, and sweet potatoes), to a salad or as a side dish.
Consider stuffed baked potatoes for dinner, stuffed with roasted or sauteed veggies, and a lean protein. I have used them in veggie chili or added them to soup or stews.
In conclusion, this versatile vegetable is full of nutrients, energizing, full of antioxidants, and fills you up with whole-food carbohydrates. Grab a potato and feel great about it!
Until next time,
Peace, Love, and Blessings💖
