Potatoes
Did you know...? – Potatoes & Health - The Facts
Things you never knew about potatoes...
1. 15% of the UK’s entire vitamin C intake comes from the potato – more than any other single food source. One medium jacket potato provides a third of your RDA of vitamin C, essential for healthy bones, teeth, gums, skin and immune system.
2. Potatoes provide potassium which helps maintain healthy blood pressure. Boiled new potatoes in their skins (175g portion) provide 38% of your RDA of potassium, other sources include avocado, oranges and bananas.
3. 19% of UK adults’ vitamin B6 intake comes from potatoes, which is vital for a healthy immune system and nervous system. A medium serving (175g) of new potatoes gives you 43% of your RDA, salmon and walnuts are also good sources.
4. Potatoes are a source of fibre, a medium baked potato in its skin contains more fibre than two slices of wholemeal bread.
5. Baked potatoes are a source of folate, which is important for blood formation as it is used to make red blood cells. Getting enough folate is especially important during growth spurts and during pregnancy.
6. Boiled potatoes are a source and baked potatoes are a good source of vitamin B1 which releases energy from carbohydrates.
7. By themselves potatoes naturally are fat free and have a low energy density (calories per gram) so it’s important how you cook them and what you eat them with. Chunky oven chips are a healthier choice than skinny or deep fried and use skimmed milk for mash instead of butter or cream for a healthier option.
8. New potatoes in their skins have a medium Glycaemic Index (GI). The GI rating of potatoes can vary considerably depending on the variety of potato, how it's cooked and what it’s eaten with.
9. Potatoes contribute 10% or more of intakes of many micronutrients that there is evidence of low intakes and/or low nutritional status in the UK population, namely vitamin B6, potassium, vitamin C, thiamine, folate and magnesium.
Healthy reasons to love spuds
1. One medium jacket potato provides a third of your RDA of vitamin C, essential for healthy bones, teeth, gums, skin and immune system.
2. Potatoes current contribute 10% or more of intakes of many micronutrients in the UK that there is evidence of low intakes and/or low nutritional status in the UK population, namely vitamin B6, potassium, vitamin C, thiamine, folate and magnesium.
3. A medium (175g) portion of new potatoes boiled in their skins contains fewer calories than a medium (180g) portion of cooked white rice or a medium (220g) portion of white spaghetti.
4. Potatoes provide potassium which helps control blood pressure. Boiled new potatoes in their skins (175g portion) provide 38% of your RDA of potassium.
5. Potatoes, pasta and rice are all starchy carbohydrates, but a main advantage of potatoes over pasta and rice is that they provide some other vital nutrients such as vitamin C and potassium and are naturally fat free. Boiled new potatoes (175g portion) in their skin contain 20% of your RDA of vitamin C , 38% of your RDA for potassium and just a trace of saturated fat.
6. Potatoes can be a good choice before exercising or going to the gym. An adequate starchy carbohydrate intake is essential to exercise efficiently.
Tips for healthier spuds
1. For creamy mash without so many calories use low fat or 0% fat crème fraîche or semi-skimmed, skimmed or 1% milk instead of butter or cream.
2. When you roast potatoes you don’t need to use much oil for them to taste great. Drizzle or spray with a little rapeseed oil . Then sprinkle on some cayenne pepper or rosemary to add some extra flavour while you roast them instead of adding lots of salt.
3. You can still enjoy chips as part of a healthy balanced diet – chunky chips are a healthier choice as they absorb less fat. Cook in a non-stick pan or on non-stick foil, adding a teaspoon of oil.
4. New potatoes are a healthy choice as they are cooked in their skins so contain more fibre, which is good for your digestion. If you’re making a potato salad use a small amount of low fat mayonnaise mixed with wholegrain mustard if you want to watch the calories or use fat-free crème fraîche or fat free natural yoghurt.
5. Potatoes give soups a thick and creamy texture without having to add butter or cream.
6. For potatoes that are high on flavour, but low on calories, try drizzling balsamic vinegar on cooked potatoes.
7. Make mash without butter or milk, for a naturally fat free option try beating in some of the hot cooking water. To make it really light and fluffy use lots of elbow grease.
8. You don’t need to add butter to new potatoes, a handful of fresh herbs, like parsley, adds flavour without the fat.
Busting the health myths about potatoes
1. Potatoes are naturally fat free.
2. Potatoes have a low energy density. A single new potato contains just 26 calories, about the same as two medium tomatoes. Per portion (175g) of boiled new potatoes this is 116 calories.
3. Potatoes contain a range of essential vitamins and minerals like vitamin C, vitamin B6 and potassium. Potatoes are not just ‘empty’ calories.
4. Potatoes, even without skins, are a source of fibre.
Femalefirst Taryn Davies