THE POOR POTATO

The potato has a bad reputation.  It's maligned because of its popularity as a deep fried fast food item.  It's white, so is often eliminated by health-conscious people eliminating 'white' (eg refined) foods - white flour, white sugar, etc.  It's a carbohydrate, so looked on poorly by those who think carbohydrates are unhealthy.  And it is often listed as very high on the glycemic index - a measure of how quickly carbohydrates break down and release glucose into the bloodstream.

In fact, the potato has much to offer nutritionally.  It is not a 'white' refined food.  In fact, it is extremely high in fiber - one baked potato has about 5 grams (as much as is found in fiber supplements).  As discussed previously on this blog (and every other health-oriented blog), fiber is absolutely vital for a healthy digestive tract, which in turn leads to benefits in heart health, cancer prevention, diabetes regulation, kidney functioning, digestive health, & weight loss.  The potato consists of complex carbohydrates (long chains of starch, rather than simple small sugar molecules), which means it is slower to digest than refined or simple carbohydrates.  In fact, a recent study (British Journal of Nutrition) shows that the high glycemic index rating might be erroneous or oversimplified.

Potatoes have many surprising health benefits.  They are very high in potassium (higher than a banana) making them useful in lowering blood pressure.  They are high in vitamin C.  They are high in vitamin B6.  B6 is essential in over 100 chemical reactions in the body, and is essential in building cell membranes, proteins, red blood cells, DNA, and neurotransmitters.  B6 is vital to nervous system functioning, cardiovascular functioning (it reduces inflammation in the arteries, which is the main cause of plaque), making and breaking down of proteins and fats, breaking down of glycogen (useful for athletes) control of allergic reactions (it helps break down histamine) and cancer prevention.

What else?  Copper and iron (both necessary for red blood cell formation).  Folates and magnesium.    Quercitin (important for the immune system). Flavanoids (useful for lowering LDL levels).  60 different phytochemicals (a rival to broccoli).   And, a recently discovered type of chemical called kukoamine.  Previously found only in the chinese gogi berry,  kukoamines have significant blood pressure lowering capabilities.  Finally, a single new potato has 26 calories, a large baked potato only 150.

A final word on carbohydrates.  There are many 'diet' or 'nutrition' regimes that personify  carbohydrates as evil.  I just don't believe this is the case.  Certainly highly refined foods have carbohydrates that are empty of all nutritional benefit and just dump sugar into the blood stream, leading to weight gain, diabetes and many other health issue.  However, real food (ie not processed, straight from the ground to your table) have complex carbohydrates which provide fiber, minerals, and beneficial phytochemicals.  Whole grains, fruits, sweet potatoes and potatoes (all examples of complex carbohydrates) provide far too much nutritional benefit to be shunned.

Potatoes, which are tubers in the ground, are very susceptible to absorbing pesticides, so use organic potatoes if possible.  Please eat the skin, where most of the nutrients are located.

Enough on potato praise.  On to the cooking and eating of potatoes.