Lets talk about another misconception. “They” said you shouldn’t eat this stuff…”They” are wrong!
“I gave up potatoes. I love them but I know they’re fattening. Sure do miss them.” I’ve been hearing this for years. Potatoes are so misunderstood.
Let’s shine some light on one of my favorite foods. But first, let’s talk about the word “fattening”. I’ve heard this for as long as I can remember. But it doesn’t make sense. Foods are never “fattening.” Some are high in fat, some high in sugar, and some high in calories, but that still does not make them “fattening”. Your body stores excess calories as fat. Of course, weight control is more complicated than just counting calories. Genetics plays a role, along with other factors, but weight is never about consuming or not consuming specific foods. It’s about the big picture.
Ok, back to potatoes. Surprise! They are actually low in fat, sodium and calories. A medium (5.2 oz) potato has only 110 calories. This is about 1 cup or a potato that is about 2.5 inches in diameter. Potatoes are a great source of Vitamin C, and have more potassium than a medium banana. (To get the most nutrients eat the skin too).
Some folks think sweet potatoes are “safe” but should abstain from white potatoes. This misconception likely came from some fad diet book along with the advice not to eat anything white. This misinformation may also have to do with the glycemic index. For example, a sweet potato has a lower glycemic index than a white potato. Looking at foods based only on the glycemic index is misleading because everyone’s individual metabolic response to food varies. To further complicate our body’s response, we usually eat several different types of food at the same time. (I’ll devote an entire future article on glycemic index; it’s rather complicated).
Anyway, getting back to potatoes, (I keep drifting away) all potatoes are low calorie and nutritious. But, they do differ. For example, a sweet potato has beta-carotene, responsible for its orange color, and is a precursor to vitamin A. Like white potatoes with skin, it is a good source of fiber. All potatoes are good for you. If you enjoy them by all means eat them.
However, while potatoes are low in calories and fat, the toppings most people like to slather on top of them are not. It is easy to add hundreds of calories with high fat toppings such as butter, sour cream, bacon, and cheese. So try some healthy alternatives.
For example, on a baked potato, try lower calorie, healthy toppings such as low fat cottage cheese, plain Greek yogurt, salsa, fresh lemon juice, hummus, or even an egg. Instead of choosing fries and chips consider roasting them with a little bit of olive oil. There are so many options. Be creative!
Here is my favorite mashed potato recipe. It comes from “Cooking Light.”
I first made it for Christmas in 2009. It has a great flavor using a small amount of real butter and other low calorie seasonings including parsley, horseradish, shallots and bay leaf. Enjoy!
Mashed Yukon Gold Potatoes with Horseradish Butter
Horseradish butter:
Cooking spray
1 tablespoon minced shallots
¼ cup butter, softened
1 tablespoon chopped fresh parsley
2 teaspoons prepared horseradish
Potatoes:
6 ½ cups cubed peeled Yukon Gold potatoes (about 2 ½ pounds)
1 bay leaf
¼ cup 1% low-fat milk
¼ cup fat-free, less sodium chicken broth
¼ cup reduced-fat sour cream
1 teaspoon salt
¼ teaspoon freshly ground black pepper
1. To prepare horseradish butter, heat a small nonstick skillet over medium heat. Coat pan with cooking spray. Add shallots to pan;; cook one minute. Remove from heat; cool.
2. Combine shallots, butter, parsley, and horseradish in a small bowl; blend well. Transfer butter mixture to a sheet of plastic wrap. Shape butter mixture into a 3-inch-long log using plastic wrap to help mold. Wrap log tightly in plastic wrap, and refrigerate until firm. (I usually just stir this in to the potatoes before seving instead of keeping it separate in a log).
3. To prepare potatoes, placed potatoes and bay leaf in a large sauce pan; cover with water. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender; drain. Discard bay leaf. Press potatoes through a ricer or food meal into a large bowl. Combine milk and broth in a microwave-safe dish. Microwave at HIGH 1 minute or until warm. Add milk mixture, sour cream, salt, and pepper to potatoes, stirring until well blended. Serve with horseradish butter.
Yield: 8 servings (serving size ½ cup potatoes and 1 ½ teaspoons of horseradish butter)
Calories 182, fat 6.7 g, carbohydrate 26 g, sodium 369 mg, protein 4 grams, fiber 1.8 g
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