Potatoes have long been associated with the Irish culture. A mainstay in Irish diets, potatoes were quite easy to grow and required little equipment and space.
Today, we have potatoes available year round and they usually very-well priced. Potatoes sometimes get a bad rap as many folks believe they cause weight gain. Potatoes are a vegetable but, because they are a starchy vegetable, we should limit the amount we eat. The USDA Dietary Guidelines recommends we eat five cups of starchy vegetables a week. Starchy vegetable are peas, corn and, winter squash and potatoes. Every day, we should strive to eat 2 1/2 cups of a variety of vegetables.
One medium potato has 34 grams of carbohydrate. The Center for Disease Control recommends persons who have diabetes should limit refined carbohydrates such as white bread, white rice and most pasta. Instead, choose carbs such as fruit, vegetables, whole grain breads, brown rice and beans. If you have diabetes, remember to count all carbohydrates. Work with a dietitian to set your own carb goals.
Most of us forget potatoes also give us Vitamin C, B 6 and potassium. For fewer calories, you get more nutrients from a baked potatoes than from a French fry.
Vitamin C is a nutrient needed by our bodies every day because our bodies cannot store it. It helps to produce collagen, a tissue that holds muscle, bones and other tissues together. It also helps to absorb iron from plant sources and is important for healthy gums and to heal cuts and wounds.
Potassium helps to maintain normal blood pressure, contract muscles and allows our nerves to function properly. Vitamin B 6 helps our bodies to make proteins. Although we eat protein, our bodies, at times, require different amino acids, the building block of proteins. Vitamin B6 helps our body to make insulin, hemoglobin and antibodies to fight infection.
One medium baked potato with the skin contains 150 calories, 5 grams of fiber and 4 grams of protein.
Store potatoes in a cool, dark place that is well ventilated. The ideal storage temperature is 45 to 50°F, but not in the refrigerator. Potatoes stored below 40°F will develop a sweet taste because the starch changes to sugar. This causes potatoes to darken when cooked — especially at high temperatures. Keep onions away from potatoes. They will encourage potatoes to spoil.
Potatoes can be a great low-cost meal. Add a topping and make it a meatless meal. Check out ways to load your potato up but without all the calories. Here are some easy ways:
Make potatoes a meal
Top with chopped broccoli sautéed in chicken broth.
Serve with salsa and a bit of cheddar cheese.
Switch from sour cream to light sour cream or, better yet, nonfat yogurt.
Scoop out the baked potato and mix with chopped spinach and olive oil. Sprinkle with asiago grated cheese.
