Terrific Tubers

September is National Potato Month, and I salute the terrific tuber! Potatoes are among the most popular vegetables in the United States, but dieters often sacrifice them first due to myths surrounding their effects on health and weight. Though they are rich in carbohydrates, they are equally rich in fiber, potassium and vitamin C.

Potatoes for Health

and NutritionA medium (5.3 oz) potato provides 27 mg of vitamin C, qualifying it as an “excellent source” of vitamin C per FDA guidelines. Potatoes offer one of the most concentrated and affordable sources of potassium, a mineral in short supply in the American diet.

Potatoes also contain a variety of phytonutrients, most notably carotenoids, and phenolic acids, are the most significant contributors of vegetable phenolics to the American diet. Carotenoids, such as lutein, zeaxanthin and violaxanthin, are found chiefly in yellow and red potatoes. Finally, russet and red potatoes contain the flavonoid quercetin, which supports the immune systems and has anti-inflammatory properties.

Fiber is crucial for healthy digestion, and potatoes are good sources, especially when the skin is consumed. Additionally, some of the starch in the potato is resistant to digestion in the small intestine. This “resistant starch” is extensively fermented by the microflora in the large intestine, producing short-chain fatty acids, which have been shown to promote a positive outlook, healthy weight, healthy blood sugar and better sleep. Potatoes that have been cooked and chilled contain the most resistant starch, so, you should feel better about eating potato salad, provided the remaining ingredients are nutritious.

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Dispelling the MythsThe study, published in the Journal of Medicinal Food, involved participants consuming meals tailored to their personalized caloric needs. By replacing some meat content with potatoes, participants got fuller more quickly and often did not even finish their meals.

The researchers also tested blood glucose and concluded that potatoes do not increase the risk for type 2 diabetes.

Nightshade vegetables include potatoes, peppers, eggplant and tomatoes. Nightshades contain tiny amounts of the chemical solanine, which some claim increases arthritis-type pain. However, researchers have yet to substantiate this claim. In large quantities, solanine can be toxic, but unless you eat green potatoes or sprouts that grow from potatoes sitting around too long, you won’t ingest enough to make you sick.

A Word of CautionWhen fried or topped with butter, sour cream, fatty cheeses and bacon, potatoes are transformed from a healthy vegetable into one high in fat and calories. Healthy topping alternatives include Greek yogurt, salsa, chopped vegetables, or low-fat chili beans.