Importance of well balance diet
All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.
POTATOES
Typical serving size:
1 medium potato (6 oz or 173 g)
HOW THEY HARM
Toxic risk
Digestion
Joint function
Weight gain
Diabetes
WHAT THEY HEAL
Cancer
Hypertension
POTATO FACTS
In October 1994, the potato became the first vegetable to be grown in space
French fries were introduced to the United States when Thomas Jefferson served them in the White
House
Don’t eat potato eyes, because they contain higher levels of solanine, a chemical that can cause
gastrointestinal and neurological disorders
Although they are often associated with Ireland, potatoes are native to the Andes Mountains and
were first cultivated by Peruvian Indians at least 4,000 years ago
Spanish explorers introduced
potatoes to Europe in the 1500s, where they became a staple food source for the poor
Potatoes are
now cultivated worldwide; in fact, they are the world’s largest and most economically important
vegetable crop
For most North Americans, potatoes are a major component of the diet—usually in processed
forms that are high in fat and salt
However, on their own, potatoes are surprisingly nutritious and low
in calories
A medium-size baked or boiled potato has between 120 and 150 calories, a small amount
of protein, and almost no fat
The same potato turned into potato chips has 450 to 500 calories and up
to 35 g of fat; 4 oz (113 g) of french fries contain about 300 calories and 15 to 20 g of fat
When eaten
with the skin, they are high in complex carbohydrates and fiber and also provide vitamins B6, and C,
and magnesium
Health Benefits
Fights cancer
Potato skins are rich in chlorogenic acid, a phytochemical that has anticancer
properties
Korean scientists found that potato peel can contain up to 20 times more chlorogenic acid
than the pulp
Lowers blood pressure
It’s well known that potatoes are low in sodium and rich in potassium,
which means they’re an ideal food for fighting hypertension
However, there may be some other
factors at play
A recent British study discovered compounds in potatoes called kukoamines, which
may also play a role in lowering blood pressure levels
While it’s not yet known how much of this
phytonutrient is needed in the diet to make a difference, this discovery has revealed that potatoes offer
much more nutritional potential than had been previously assumed
Health Risks
Toxic risk
Green and sprouted potatoes may contain solanine, a potentially toxic alkaloid substance
if consumed in great quantities
Fortunately, most varieties grown in North America contain only trace
amounts
Digestion and joint function
Potatoes are a member of the nightshade family, a group of
vegetables that contain alkaloids, which can impact digestive function and may compromise joint
function in sensitive individuals
QUICK TIP:
Save the skins
When preparing potatoes, it is best not to remove the skin because the fiber is in the skin and
many of the nutrients are near the surface
Instead, scrub them under water with a vegetable brush
Baking, steaming, or microwaving preserves the maximum amount of nutrients
Weight gain
Potatoes are relatively low in calories and are only fattening when they are fried or
served with butter
Diabetes
Potatoes may pose some issues for people with diabetes or people trying to lose weight
by following a diet that prevents blood sugar swings, because potatoes score relatively high on the
glycemic index (GI) and glycemic load (GL)
However, the type of potato and the way it’s prepared
can change its score
For example, mashed potatoes are higher on the GL than boiled potatoes
Allergies
Simmer sliced red-skinned potatoes and leeks in broth for quick soup
Fry cubed potatoes and cauliflower with curry powder and cilantro
Fry patties of cold leftover mashed potatoes mixed with scallions
Buying Tip
s
Choose potatoes that are firm and blemish free
New potatoes may be missing some of their feathery skin, but other types should not have any bald spots
Avoid potatoes that are wrinkled, sprouted or cracked, or that have a green tinge to them
Storing Tips
Store potatoes in a dark, cool place, but not in the refrigerator, for up to 2 weeks
Temperatures below 45°F (7°C) convert the starch to sugar, giving the potato an unpleasant taste
Don’t store potatoes and onions together; the acids in onions aid the decomposition of potatoes, and vice
versa