I grew up in Indiana – meaning I was a Meat & Potatoes kinda guy. Now that I’m a Brand New Vegan – the meat had to go, but I still have my potatoes! And practicing a Starch Based Vegan Diet means I can have all the potatoes I can eat. And trust me – that’s a lot.
Potatoes are bad for you, potatoes have a high glycemic value, potatoes make my blood sugar spike, potatoes are carbs!
This seems to be the standard opinion from many different sources. I was browsing the internet this morning and ran across this particular statement on a website (blog) ironically called Strange But True:
Potatoes are pure starch and have almost no nutritional value. Add in bacon bits, sour cream, butter, etc and they quickly become one of the worst possible things you could eat.
No wonder potatoes have such a bad wrap!
Allow me to enlighten you, dear readers, on the BENEFITS of the wondrous tubers we call spuds. Contrary to popular belief, potatoes are an extremely nutrient-rich vegetable and very healthy for you. They contain no fat, no sodium, and no cholesterol (just be sure to choose healthier toppings).
Potassium
Potassium is a mineral that is part of every body cell and is a powerful dietary factor that may help lower blood pressure. Unfortunately, few Americans are getting the recommended 4700 milligrams per day of potassium they need.
One medium potato with skin provides 18% of the recommended daily value (DV) per serving of Potassium. Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and fruits .
In fact, potatoes provide one of the most affordable and concentrated sources of potassium – more than bananas, tomatoes, broccoli and oranges.
Vitamin C
Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage. It aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may also help support the body’s immune system.
Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV). Most of the vitamin C and potassium in potatoes are found in the flesh. The fiber is found in the skin.
Fiber
Dietary fiber is a complex carbohydrate and is the part of the plant that cannot be digested and absorbed in the bloodstream. This insoluble Fiber is what keeps your bowels moving properly – and as we all know – pooping is a good thing – ok maybe TMI). The soluble portion of the fiber may help with weight loss as it makes you feel full longer. Research has shown it may also help lower blood cholesterol.
One medium potato with the skin provides 8% of the daily value per serving . Just remember the fiber is in the skin – so scrub away to clean the skin, but don’t peel it or you’re losing out on all the fiber.
Vitamin B6
Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.
One medium potato provides 10% of the recommended daily value of Vitamin B6.
Still Think Potatoes Are Bad?
Consider this, in 2010, a man in Washington state went on an ALL POTATO diet for 60 days straight. He ate nothing else but potatoes, 20 of them a day. Why? He is the executive director of the Washington State Potato Commission and wanted to educate the public about the nutritional value of potatoes. No toppings, no chili, no sour cream, no cheese, no gravy – just potatoes – and maybe some seasonings or herbs for flavoring.
The results? Look at his numbers:
Before (9/24/2010)
Height: 6’1″
Weight: 197
BMI: 26
Cholesterol: 214 (high)
Triglycerides: 135
HDL: 45
LDL: 142 (high)
Glucose: 104 (high)
Chol/HDL ratio: 4.75
LDL/HDL ratio: 3.15
After 60 Days (11/29/2010)
Height: 6’1″
Weight: 176
BMI: 23
Cholesterol: 147
Triglycerides: 75
HDL: 48
LDL: 84
Glucose: 94
Chol/HDL ratio: 3.0
LDL/HDL ratio: 1.75
WOW!
Impressive? And even though his intention was not to lose weight, he still did.
He also significantly reduced his cholesterol, triglycerides, LDL, glucose, TC/HDL ratio, and LDL/HDL ratio. In the end, he just significantly reduced his risk for heart disease and diabetes, not by taking drugs, but by eating potatoes.
And he did it all in just 60 days!
Now don’t be crazy and go off and turn yourself into a potato because I said so . But clearly, if nothing else, this tells you that in spite of all the bad press, potatoes are a nutritious and healthy food.
Now please pass the taters.
All large populations of trim, healthy people throughout verifiable human history, have obtained the bulk of their calories from starch.
Dr. John McDougall, MD
