Potatoes: The Real Health Benefits, a Safety Tip and Healthy Cooking Ideas

The Health Benefits of Potatoes

Potatoes provide vitamin C, vitamin B6, potassium, fibre (especially in the skin) and antioxidant polyphenols, along with slow-release carbohydrates for energy.

Wellness

The humble yet historic potato got a bit of a bad rap thanks to the deep-frying frenzy, but a plain potato is naturally low in fat and genuinely nutritious. Here is what it brings to a balanced diet:

Heart health Potatoes are one of the best sources of potassium in the Australian diet (a medium potato has more than a banana), which helps regulate blood pressure. Keep the skin on for extra fibre, which supports healthy cholesterol.

Digestive health When potatoes are cooked and then cooled, as in potato salad, some of their starch turns into resistant starch, which feeds the good bacteria in your gut like a prebiotic fibre.

Immune health A medium potato provides around a quarter of an adult’s daily vitamin C needs, which supports normal immune function.

Brain and mood Potatoes are a good source of vitamin B6, which your body uses to make neurotransmitters such as serotonin, dopamine and GABA.

Antioxidants Vitamin C and potato polyphenols help protect your cells from everyday oxidative stress. Purple potatoes are especially rich in anthocyanins.

Blood sugar Potatoes have a high glycaemic index, so if you are managing diabetes, enjoy moderate portions, keep the skin on, and pair them with protein, healthy fats and plenty of other vegetables. Cooled potatoes have a lower GI.

A safety tip Cut away any green patches and sprouts before cooking, and don’t eat potatoes that are very green or bitter. These contain solanine, a natural toxin that can cause stomach upsets.

Beauty

Antioxidant properties Vitamin C helps your body make collagen for firm, elastic skin.

Beauty fast fact Chilled, thinly sliced potato rested on the eye area is a traditional trick for soothing tired, puffy eyes.

Weight management

Energy Potatoes provide complex carbohydrates and vitamin B6, which helps your body turn food into energy, making them a great fuel for active days.

Fibre One large potato with its skin has around 6 grams of fibre to keep you feeling full and satisfied between meals.

Kilojoules A large baked potato has around 1,160 kJ (280 calories) and less than 1 gram of fat. It is the toppings and frying that add up, so choose lighter toppings.

Cooking with potatoes

 While, of course, very little else compares to a steaming bowl of mashed potatoes as comfort food, there are a multitude of unique potato-centric recipes out there for the savoring, the trick however is putting them with non fatty foods which in fact is possibly why its been given a bad rap!

For a sumptuous yet healthy bowl of soup, try making a low-fat version of a  Leek and Potato Soup.  In a large pot, heat 2 teaspoons of oil and add 2 minced shallots, 3 sliced leeks and 450 g of peeled and cubed Yukon Gold potatoes.  Cook on medium heat for about 5 minutes.  Add 1 cup of  chicken or veggie broth and 1 2/3 cups of reduced-fat milk.  Simmer on medium to medium-low heat for ½ an hour and then blend the mixture to a smooth consistency.  Serve in pretty soup bowls and garnish with chive snippets and add a handful of chia seeds for texture

Bake and fill with a greek yoghurt mix with mustard, fetta, avocado, smoked tomato and watercress for a tasty, healthy lunch

Roast with a little olive oil and sea salt as a snack with a little cumin and serve with a freshly made baba ganoush, beetroot dip or avocado or carrot hommus.

Fill your favorite winter chicken soup with pearl barley, laden with rich winter veggies and mashed potato dumplings and a delicious dollop of kale & parsley pesto!

“What I say is that, if a man really likes potatoes, he must be a pretty decent sort of fellow.” ~A.A. Milne

This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.