Spuds: a humble superfood
By Sari Huhtala
I remember my mother recounting her childhood days, with siblings gathered around the dinner table, a dozen hungry mouths ready to dig into a meal of potatoes and baked bread. I wondered how on earth they sustained themselves, nutritionally, with potatoes as a main meal. That is, until I realized one baked potato gives you half your daily vitamin C needs, and much more.
Potatoes deserve a nutritional spotlight. Chock full of B vitamins, including vitamin B6, niacin, folate and choline, potatoes provide a good brain and body boost. They’re also a source of iron, zinc, potassium, magnesium, calcium, copper and phosphorus.
Potatoes boost healthy gut flora. They contain amylose, which converts to butyrate. Butyrate nutrifies the lining of the colon, according to a 2011 study in the World Journal of Gastroenterology.
Potatoes are a good source of plant protein, with one medium potato providing about 10 per cent of daily needs. Plus, they contain all essential amino acids your body needs. The tryptophan, methionine and cysteine amounts are in low quantities, so adding legumes as a side can balance that out. Or, a dollop of Greek yogurt.
It’s a myth that potatoes, due to their high glycemic index, should be avoided when trying to lose weight, according to research in the Journal of the American College of Nutrition. In their study results, consuming potatoes did not cause weight gain or impact weight loss.
While potato peels contain plenty of nutrients, a study in the Digestive Diseases and Sciences journal showed that the naturally occurring glykoalkaloids in potato peels can aggravate intestinal inflammation. The takeaway is to peel potatoes more often than not. Both flesh and peel are nutrient dense.
Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007. She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca
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