Wednesday, 17 July 2013


Despite what you may have heard, potatoes represent good nutritional value for your money and merit some space on your plate! Potatoes got a bad reputation due to the popularity of low-carb diets and fad diets 
They're high in starchy carbohydrates and low in protein That doesn't mean that potatoes are bad for you, though, because they're still a good source of fiber, potassium and vitamin C, especially if you eat the skin 

New potatoes are fresh, natural and versatile, plus you know the whole family will enjoy them. Let’s face it – they taste far better than flavourless processed white rice or unappealing slippery pasta shapes

Nutritionally speaking, they punch above their weight too. They are a gluten-free coeliac’s dream and a better source of vitamin C, potassium and fibre than either brown rice or pasta

In fact 150g of  potatoes provides about 24mg (out of our RDA of 60mg) of vitamin C, a powerful antioxidant which helps to stabilize or eliminate free radicals, which in turn helps to prevent cellular damage. Potatoes contain antioxidants. The amount and type depend on the variety of potato, but the predominant antioxidants are certain carotenoids and anthocyanins. Vitamin C is also important for collagen production, and wound healing. Finally, vitamin C assists the absorption of iron and may help support the body’s immune system. Although potatoes don’t have anywhere near the vitamin C levels found in citrus fruits and peppers, they do contribute significantly to our daily vitamin C needs.

They contain as much or more potassium (620 mg) than bananas, spinach, or broccoli (important for a healthy blood pressure). Research suggests that diets rich in potassium and low in sodium seem to reduce the risk of hypertension and stroke.

Interestingly if you want to feel full on less food, 150g of  potatoes contributes over two grams of fibre per day. Dietary fibre is part of the plant material that cannot be digested and absorbed in the bloodstream. It has numerous health benefits, including helping to regulate our blood sugar levels, and increasing satiety which may help with weight loss. In moderation potatoes can be part of a weight loss plan.

And another thing – potatoes is a natural source of resistant starch. This starch is ‘resistant’ to enzymatic digestion in the small intestine. It is fermented instead in the large intestine. So it’s really more like a prebiotic fiber in that it can help stimulate the growth of beneficial bacteria in the colon. Resistant starch may protect colon cells and is linked in many scientific papers to less genetic cell damage (which can lead to cancer)

 It’s a surprise for many to discover one medium potato (5.3 oz) with the skin contains:
  • 45 percent of the daily value for vitamin C
  • More potassium (620 mg) than even bananas, spinach, or broccoli;
  • 10 percent of the daily value of B6;
  • Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc
…and all this for just 110 calories and no fat, sodium or cholesterol.

Potatoes are good for you (and not high in calories) as long as you prepare them in a healthy manner. Boiled and baked potatoes are good for you, French fries and potato chips are not
Potatoes fill you up, not out! Potatoes are power on the plate. Rich in starchy carbohydrate, potatoes are a fantastic fuel for our bodies. Unadulterated and unprocessed, they are probably the best source of starchy energy in our diets. In a world where many carbohydrates are so processed that they are devoid of essential nutrients, the potato stands head and shoulders above the rest

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