Public Enemy No. 1 in America’s battle of the bulge isn’t cupcakes, soda or double bacon cheeseburgers. It’s the simple potato, according to Harvard University researchers.” – Los Angeles Times
Are Potatoes The Cause Of Obesity?
Headlines like the above are a good demonstration of how the mass media tries to analyze random studies to create the “news”, and end up saying a bunch of non-sense.
Let’s look at the facts:
- Adults consume 36 to 93 calories from fresh potatoes per day.
- The same adults eat 138 calories from dessert per day.
- While obesity and foodborne diseases are at an all-time staggering high, we eat 41% less potatoes than in the 70s.
Public enemy No. 1? I don’t think so.
Potatoes Benefits
People avoid potatoes because of their so-called “empty calories”… but when looking at the actual numbers, we quickly realize that:
- Potatoes are a great source of many essential minerals, because they are naturally low in phytic acid
- One potato contains 4g of protein, which means you could eat only potatoes and still meet your basic protein needs
- Potatoes’ calorie density is very low – you would need to eat 5 pounds of them to reach 2,000 calories. Good luck!
- 1 medium potato contains nutrition comparable to 1 cup of cooked quinoa
Are Colored Potatoes Healthier?
Yes. Colored potatoes contain more nutrients. As an example, some orange-fleshed potatoes contain up to four times the antioxidants zeaxanthin and lutein as white potatoes. Red- and purple-fleshed potatoes achieved antioxidant scores (ORAC) comparable to Brussels sprouts, kale, and spinach.
Are Potatoes Toxic?
Like a lot of foods, potatoes naturally contain certain toxins. It all comes down to learning how to deal with them.
These toxins may be a problem for you, but maybe not. Like it’s recommended for a lot of foods, you simply need to monitor your own response to potatoes.
Is all The Nutrition In The Peel?
People think you shouldn’t remove the peel from potatoes, because it’s where all the nutrition is. That’s a big myth. The peel may contain 50% of the potato’s fiber, but also contains most of the toxins (GAs and lectins). My advice – unless you have a good reason to eat it (when preparing potato skins), ditch the skin.
Are Sweet Potatoes Better?
Sweet potatoes generally contain less toxins than regular potatoes, so that might be a good reason to choose them. They contain more vitamin A than regular potatoes, but show the same amount of calories and carbs.
Choose the Right Kind
Not all potatoes are created equal, especially when you eat them in restaurants. A serving of mashed potatoes from your local restaurant will pack more than 450 calories, while a medium potato baked at home will only contain 160 calories. The bottom line – don’t think you’re eating healthy potatoes if they’re packed with cheese, sour cream, margarine and other calorie-dense toppings.
Summary
- Like a lot of other foods, potatoes contain toxins that might be a problem for some people.
- You need to test how your body reacts to them, and adjust your consumption accordingly.
- If you can tolerate them, potatoes are a great gluten-free carb source that contains a lot of essential nutrients.
- Always store your potatoes in a cool, dark place and never eat potatoes that turned green or that sprouted.
- Remove the skin before eating your potatoes to get rid of most of the toxins.
