5 Ways the Potato Can Be Healthy Food

Making a Potato Healthy

Recent research has determined THE POTATO can be healthy.  At only 110 calories for one medium russet potato, they are high in fiber, calcium and potassium.  If cooked properly, they can help lower blood sugar levels.

The key to lowering blood sugar, while still enjoying the fluffy, creamy potato, is to accompany your ‘tater with “spud buddies.”  Coined by America’s Test Kitchen, “spud buddies”  are blood sugar helpers which prevent rapid glucose absorption.

A List of 5 Spud Buddies


1.Add avocado as a GOOD FAT.  

Avocado potato
Place sliced avocado on top of a baked potato instead of butter or sour cream. Photo courtesy of spoonuniversity.com

 

2.Include an ACID

Drizzle malt vinegar over cooked red potatoes. Add a bit of your favorite herb to create a great side dish.

potatoes healthy

3.Serve with a good protein, such as beans

potato green bean salad
Cooked red potatoes with green beans, sprinkled with bacon. Photo courtesy of comfycook.com

 

4.Cook – then cool

After cooking, cool completely before eating them; the starch turns into a  “resistant starch.”  Resistant starch does not allow the small intestine to absorb the sugars from the potato.  Resistant starch stimulates the good bacteria in your gut.  The body treats the spud more like a fiber and promotes colon health.

potato salad
A cold potato salad with celery and hard-boiled eggs is a good example of eating potatoes cold.

5.Add HEALTHY ingredients

In the south, traditionally, mashed potatoes are made with milk or cream and lots of butter.  Consider adding a small amount of GOOD FAT, olive oil to your dish BEFORE adding any liquid, to eliminate excess use of cream.  Also, cook with the skins ON. Once cooked and slightly cooled, the potatoes will be easier to peel.  Once cut to size, thoroughly rinse to get rid of excess starch.

Try revamping my Creamy Parmesan Mashed Potatoes – Recipe is here http://joannsfoodbites.com/creamy-parmesan-mashed-potatoes/

Creamy Parmesan Mashed Potatoes
JoAnn’s Food Bites: Creamy-Parmesan Mashed Potatoes

 

Healthy Potato Guide


RUSSET aka IDAHO aka BAKING POTATO

  • Great for baking, making french fries or hash browns.
  • Best harvest time is early spring to late fall
  • Very high in starch
  • Low water content
  • Fluffy inside

RED BLISS or FINGERLING or WAXY POTATO

  • Great for potato salads, soups or stews
  • Low starch content
  • High moisture content

YUKON GOLD POTATO

  • Best “all around” potato
  • Moderate starch level
  • Great for soups, stews but best for mashed potatoes
  • Creamy, buttery texture

 

Please comment below YOUR FAVORITE WAY TO PREPARE POTATOES

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