Spectacular Spuds

I know what you’re thinking: how is a Dietitian ever going to spout the benefits of the spud?

No question taters have gotten a bad wrap. Their M.O. has salty, fried snack written all over it. Plus, known associates include sour cream, bacon bits and melted cheese. That would put a blemish on anyone’s record!

But trust me when I say it’s guilt by association. When you strip away the oil, the salt and the condiments, you’re left with a tasty tuber that’s packed with vitamins, minerals and nutrients. In other words: there’s gold in them thar spuds!

Nutrition Nugget

I understand the fear. Rumours abound that potatoes (and carbs in general) lead to weight gain and a slew of health problems. But a small baked potato (128 g) has 3 grams of fibre and 3.5 grams of protein, all for just 128 calories ( 2 ). They are also low in sodium and have virtually no fat. That is, before we throw them in the deep fryer and douse them in salt and gravy.

Another misconception: In many cases, if a food lacks color, it also lacks nutrition. But don’t let the pale potato complexion fool you: spuds are chock full of vitamins and minerals. One small potato has more immune-boosting vitamin C than a medium tomato and double the amount of blood pressure-lowering potassium than a banana. They’re also a good source of vitamin B6 , magnesium and iron.

Tater Time

If you’ve been avoiding potatoes because of their high glycemic index (GI), it’s time to update your grocery list.

When was the last time you ate a skinless baked potato with nothing else? Never! What the GI doesn’t tell you is that as soon as you combine carbohydrate with fat, fibre or protein, the GI drops. That means a slower and steadier release of sugar into the bloodstream. Just like any starchy food, it's important to have them as part of a balanced meal and watch your portions.

This Spud’s for You

In Canada, we grow more potatoes than any other vegetable ( 1 ). Alberta farmers plant over 50,000 acres of potatoes each year. That’s a whole lot of hash browns! From Russet Burbank to Yukon Gold, your local farmers harvest some of the best in the world.

Potatoes are one of the most versatile and budget-friendly veggies around. Boil ‘em, bake ‘em, nuke ‘em or toss ‘em on the grill. But for heaven’s sake, put the peeler away! More than half of the fibre is in the peel.

Some tasty ways to enjoy your ‘taters:

1. Top a baked potato with baked beans, salsa, shredded cheese and a dollop of plain Greek yogurt.
2. Make "smashed” potatoes by mashing purple, red and yellow baby potatoes with their skins on.
3. Ditch the deep fryer and make oven-baked fries instead. Add a small amount of canola oil and your favourite spices to sliced potatoes. Toss and then bake at 450° F for about 30 minutes, flipping once.
4. Transform leftover mashed potatoes into quick and easy salmon cakes or tasty potato pancakes.
5. If you do peel, save your skins! By adding just a little oil you can bake them up into healthy homemade potato chips.

And when you're in the mood for comfort-food, make sure to try the potato-packed Stovetop Shepherd's Pie by the Pure Prairie Eating Plan Cookbook.

References

1) Edmonton Potato Growers Ltd. (2017). Fresh Potatoes. Accessed March 21, 2017 from http://www.epg.ab.ca/product-info/fresh-potatoes/

2) Health Canada, Canadian Nutrient File (2015). Potato, flesh and skin, baked. Accessed March 21, 2017 from https://food-nutrition.canada.ca/cnf-fce/report-rapport.do