When we talk about vegetables, we look at glittering tomatoes, bright orange carrots and freshly misted greens. Potatoes are the real fool of the vegetable group, topped with turnips. Even more against the potato is their reputation for being low-nutrient, empty carbohydrates just waiting to pack somewhere on your body like a sticky low-calorie monster.
Well, I have news for you. The potatoes are in season from September and are full of nutrients. If you do not mix them with a cup of cream and butter or fry them in an oil container, potatoes are a good source of fiber, protein, vitamins and minerals.
A One cup of potatoes contains over 30% of the daily value of vitamin B6 (associated with energy metabolism) and over 20% of the daily value of potassium, vitamin C and copper. These are excellent statistics. It is also rich in fiber (14% of daily value), phosphorus, manganese and other B vitamins. They also contain 4 grams of protein per cup, which is not bad for a vegetable.
Here are some ways to maximize their nutritional value:
- Eat the skins. At least 50% of the potato's antioxidant, protein and fiber content is in its shells. Smaller potatoes such as baby or fingerling can add more skin per serving, making them a more nutritious option.
- Try some colorful options. If you find purple or red potatoes or other heirlooms, they may have higher levels of nutrients and antioxidants. Farmers markets are another great source of unique potatoes that have been cultivated for nutrition through storage and texture.
- Save her for tomorrow. Boiling potatoes and then storing them for at least 24 hours alters the structure of carbohydrate molecules from high glycemic to moderate glycemic, meaning that they do not have such a large impact on your blood sugar and insulin system. So, if this is your concern for potatoes – just wait a while!
- Enjoy it with a little fat. Another way to slow down the glycemic effect of a potato is to add a little oil, butter, sour cream or avocado. It's probably why we love to deep fry them and make them too creamy – but with some moderation we can create a healthy balance that mitigates the effect of the glycemic load of a potato without exaggerating saturated fats.
- Know your portion sizes. A serving of cooked vegetables is about half a cup, or what would cover an open palm (without fingers). This is a good way to judge a reasonable amount of potatoes. For the full range of nutritional benefits listed above, this would count as 2 vegetarian portions; In one day we should aim for a total of 2-3.
- Get variety in your vegetables. Potatoes are on the stronger side. One way to achieve this is to make sure you get plenty of vegetables during the days and weeks: Do not make potatoes your only option. The selection of different types of potatoes at each intake will also diversify the nutrient content.