Skip to main content

What is All this Buzz about Potatoes?

Image
By
Potatoes. Are they your friend or your foe? For some looking to lose weight, they represent what’s to be avoided; for others they are a useful part of their diet. What’s the reality?

Potatoes have been in the news this month. First we had The Potato Diet kicking up a storm on social media thanks to it being featured in Channel 4’s How To Lose Weight Well. And then we had Iceland launching Slimming World frozen grilled chip which they claim you could eat as many of them as you want (you can’t by the way!).

So what do you need to know about potatoes and where do they fit into a healthy eating plan?

Firstly, let’s take a look at what nutritional value potatoes have - and we’re talking regular white/yellow potatoes here, not sweet potatoes (more about them later).

Your typical potato contains (per 100g) 77g kcals, 2g Protein, 0.09g Fat, 17g Carbohydrates, 2.2g Fibre and 0.78g sugar. Potatoes are also rich in potassium and vitamins C and B6.

If you want to maximize the amount of vitamins and minerals you get from potatoes, try coloured potatoes: red-fleshed or purple-fleshed potatoes are comparable to Brussels sprouts, blueberries, or spinach in terms of vitamins and minerals.

We cook potatoes because the human digestion system finds it hard to digest raw potato starch. However, when the potato is cooked the levels of vitamin C and B6 do deteriorate. So in common with most vegetables, cooking for the least amount of time helps to retain as many nutrients as possible. Microwaving is a great way to prepare them. Don’t leave potatoes soaking in water since minerals and vitamins will leech into the water (although you could use this water in other ways).

Potatoes are a great way of making yourself feel full - they are one of the most satiating foods. That coupled with their low calorie content can make them a useful part of a weight loss strategy.

So why do people avoid potatoes?

Potatoes are a rich source of carbohydrates, in particular starch. White potatoes can have a high glycemic index and load which means your body breaks down the carbohydrates and release them into your system more quickly than other, more slow releasing carbohydrates.

For those that advocate (wrongly) that “carbs are bad”, potatoes symbolise the worst instance of that micronutrient. However, like so many other things, such extreme views are not helpful and the truth is much more balanced than that.

Potatoes pack lots of nutritional perks when prepared properly - in other words, not boiled to death! They’re a great source of fiber and healthy carbs, which can help keep you feeling full. Of course, deep frying them isn’t advised! While they do not count towards one of your “Five a Day”, they do have a roll in a balanced diet, rich in fresh, whole foods drawn from a wide range of food groups and sources.

What about Sweet Potatoes? Well, they are actually a different species to ‘regular’ potatoes. Sweet Potatoes have their own benefits and have quite a different flavour. Check out this Infographic for a great comparison between the two.

So do not be afraid of potatoes, include them (in moderation) in your diet. Just make sure you are sticking to appropriate portion sizes for your needs. If you’re not sure about what is right for you, please do get in touch for some nutritional coaching.
Labels:

Comments

Post a Comment

Popular posts from this blog

The Importance of Sleep

By
While many consider fitness and nutrition to be the two-headed dragon when it comes to peak health and performance, we tend to forget about the third - sleep. A quality sleeping regimen is of the utmost important, if not more important than consistent exercise and proper nutrition. Without a good night’s rest, you immediately increase the risks of experiencing negative side-effects like poor-performance, slower cognition, mood swings, hormone fluctuation, weight gain, depression, and more! An improved sleeping regimen can provide immediate benefits! In today's digital age, workaholics and the “grind-life” are often put on a pedestal. However, this attitude can lead to poor sleep cycles, lack of rest and recovery, and, ultimately - burnout.  Instead, we need to flip the switch on what is truly important so that we can tackle life with a new vengeance.  Benefits of Quality Sleep Some of the benefits of a proper sleeping regimen are: Reduced stress; Improved mood; Improved perfor...
Post a Comment
Read more

The Importance of Core Strength

By
Many of us are well accustomed to the development of the glory muscles. Muscles like the chest, shoulders, quads and glutes will always get special attention in the gym - but how many people train their core correctly? Yes, you see others doing simple exercises like leg raises and crunches to work their “abs,” but when we say core, we mean something different.  Think of the core as an entire muscular system that spans the entire surface of the stomach and back. The core is a system of muscles that starts at the hips and runs all the way up to the ribcage - supporting the body the entire way without fault.  With that said, many people have a very weak core which can lead to back pain, hip pain, and even pain in the upper back and neck.  Training your core is important for these main reasons: Your core is your stability. Whenever you’re doing an exercise where a load is placed on your back, shoulders, or overhead, your core is the main muscular system that is providing sta...
Post a Comment
Read more

The New Normal - Your Nutrition

By
We are all now living our “new normal”. We’re in a whole new world where many of us are having to adjust what we do and how we do it because of the COVID-19 virus . Schools, shops and gyms are closed; a lot of us are working from home or stuck at home in isolation. So we're going to have to do things a little bit differently. I'd like to offer you a little bit of structure and routine. I find that having a structure or a schedule can really help me maintain my focus and sense of purpose. I have taken each of the four wellness elements that lie at the heart of UNION FItness (Fitness, Food, Focus, and Fun) and given them their own special Facebook Live. On a Monday, we'll have a look at FITNESS. Tuesday, we'll have a look at FOOD. And then Thursday, we'll have a look at sort of FOCUS, and then Friday, just before the weekend, we're thinking about FUN. Each FB Live will start around about 10:30am and I’ll try to keep them short. If you have any questions...
Post a Comment
Read more