A spud-alicious addition to your meals
TThis dish takes me back to when I was a kid. It was a staple on the marae and at birthdays. It’s simple and delicious, and I love to make it as a starter when people come for dinner.
Nutritionally, there is little positive that can be said about potatoes that have been deep fried or processed into snack foods.
he potato, a dietary staple across many cultures, is a nightshade vegetable that’s frequently tainted as one to avoid. Its crime is a perceived high carbohydrate count, the very reason it has served as a nutrient-rich staple for so long.
But a closer look at the nutritional makeup of a potato reveals that we have probably been a little harsh banishing it from our nightly vegetable lineup.
This is especially true when you consider that if we consumed potatoes the way nature intended, it would be hard to find anything except praise for the potato.
Here are a few reasons the potato deserves pride of place on your table more often.
From a nutritional perspective, spuds tick a number of boxes. They are rich in dietary fibre (when the skin is consumed), vitamin C, potassium, folate, and B group vitamins.
Potatoes are indeed a rich source of carbohydrates, with 20g-30g in an average-sized potato (equivalent to a couple of slices of bread). This is still much lower than other carbohydrate-rich foods, such as pasta and rice, which contain 45g and 60g of carbohydrate respectively per cup-sized serve.
Specifically, it is the highglycaemic index of potatoes, especially when potato is eaten without the skin, or mashed, that has been a nutrition talking point, as high-GI foods are associated with higher blood glucose levels.
But it’s important to know that not all potatoes have a high GI, and simply eating potatoes with their jackets, or opting for smaller potatoes, helps to counteract this effect.
Cooling potatoes before eating has also been shown to further lower the GI and boost the resistant starch content, known for its gut health-related benefits.
What is less commonly known about potatoes is that they are rated as one of the most filling of all carbohydrate-rich foods. Studies show that individuals eat fewer kilojoules overall when a whole potato is included as part of a balanced meal.
While we eat plenty of potatoes, the main issue is that it is mostly as chips or potatobased snacks. Nutritionally, there is little positive that can be said about potatoes that have been deep fried or processed into snack foods.
For potatoes to be eaten as part of a healthy diet, they need to be enjoyed in as natural a state as possible. As mashed potato is generally made using potatoes without their skin, along with loads of butter and salt, this is not the ideal way to eat potato if the goal is to maximise nutrient intake.
Without a doubt, the best way to enjoy potatoes is whole, baked, steamed, or boiled, and to opt for a size that is no larger than a tennis ball. If weight or carb control is important, choose smaller or lower carb spuds.
If you love potatoes mashed, mix them with other vegetables, such as pumpkin or cauliflower, to boost the fibre content overall and lower the carb content, and use extra virgin olive oil rather than butter to flavour your mash.
If you love nothing more than homemade chips, cook them using extra virgin olive oil, and leave the skin on where possible.
However, nutritionally, one of the smartest ways to use potatoes is as a filling, satisfying lunch option.
Cook them in a microwave and fill with tuna or leftover mince and cheese, and serve with salad.