Restoring potato reputations

Potatoes are a nutrient-dense vegetable that has unfairly received a bad reputation in diets and among consumers.

Beyond the index

This misconception stems from the Glycaemic Index (GI), which measures the immediate impact of carbohydrates on blood glucose levels. However, understanding the limitations of the GI is crucial, as it does not consider portion sizes. The GI of potatoes varies depending on factors like ripeness, preparation method, variety and testing methodology. In reality, potatoes can have a medium to low GI when cooled, boiled and consumed whole. Toppings like low-fat cheese, tuna or chicken mayo, and lean meats can further enhance the nutritional balance of baked potatoes. It’s important to note that the GI does not correspond to nutrient density, as potatoes are a healthier choice compared to ice cream or chocolate. So go ahead and enjoy a hot potato spud, and if you follow the GI approach, let it cool and pair it with a good fat and lean protein.

Potatoes: A pregnancy craving superfood

Pregnant women should not eat potatoes that are green or sprouted, as this is often an indication of increased solanine levels. Be sure to carefully remove any sprouts before cooking, discard any green potatoes (even if they are not green all over), and do not eat potatoes that show signs of damage or rotting.

Delicious, easy, and convenient:
Tiredness during pregnancy is common. Fortunately, nature provides us with whole foods that are quick and easy to prepare, and potatoes are one of them. Steamed, baked, boiled, or roasted, they offer a delicious, unprocessed option.

Fibre:
Many pregnant women experience digestive issues and constipation. Adding dietary fibre to your diet helps decrease constipation and may lower blood pressure. Pregnant women should aim for at least 25g of fibre per day, and a medium potato provides 3g.

Folic acid:
Potatoes are a great source of folic acid, which plays a crucial role in reducing the risk of brain and spinal problems in babies. Pregnant women need approximately 400 to 600ug per day. Potatoes provide 66ug (16% of the required intake).

Chromium:
Potatoes, being rich in chromium – an essential mineral that regulates blood sugar levels through insulin – can be particularly beneficial for pregnant women seeking to manage blood sugar fluctuations and maintain stable energy levels for their daily activities. In fact, consuming just one medium potato can fulfil about half of the recommended daily intake of 30ug for pregnant women.

Carbohydrates:
Potatoes play a vital role in pregnancy, providing the necessary glucose for the baby’s energy while in the womb. It’s common for pregnant women to experience cravings for carbohydrates, which can be attributed to decreased blood sugar levels. As a convenient and satisfying food choice, potatoes offer a delightful solution, particularly during moments of queasiness. Not only are they delicious, but they also provide the much-needed nourishment expectant mothers seek.

Potatoes take gold!

Proper fuelling is paramount for achieving marathon success, particularly for endurance athletes who are mindful of avoiding hitting the wall. To optimise muscle glycogen storage and improve endurance performance, carb loading plays a crucial role.

Two days before the race, the focus should be on increasing glycogen storage. This doesn’t require a boost in overall food volume or kilojoules; rather, it involves substituting fats or proteins with carbohydrates. It’s important to make wise carbohydrate choices, aiming for a daily intake of 6 to 7 grams per kilogram of body weight. It is recommended to spread out carbohydrate consumption throughout the day, with lunch being the primary meal.

When it comes to carb loading, potatoes are an exceptional choice as they offer concentrated carbohydrates along with essential nutrients such as potassium and chromium. Remember, race preparation goes beyond last-minute changes; it’s about determination, sweat, and a steaming baked potato.

10 reasons to embrace the spud

1

AFFORDABLE AND VERSATILE
A cost-effective staple food that can be enjoyed in various dishes.

2

ENERGISING AND FILLING
Provide a satisfying energy boost and promote a feeling of fullness.

3

PLANT PROTEIN SOURCE
Potatoes contain protein, with one medium potato providing 4,5g.

4

FIBRE-RICH

Keeping the skin on adds more fibre, benefiting gut health, and promoting satiety.

5

POTASSIUM PACKED
Potatoes are rich in potassium, aiding in blood pressure regulation.

6

VITAMIN C BOOST
Potatoes contribute to vitamin C intake, supporting various bodily functions.

7

NATURALLY LOW IN SODIUM
Potatoes have a high potassium-to-sodium ratio, beneficial for blood pressure.

8

PACKED WITH VITAMINS AND MINERALS
Offer a range of nutrients like B6, niacin, and folate, along with minerals like iron and calcium.

9

MICRONUTRIENT DYNAMO
Potatoes are nutrient-dense, providing a variety of essential vitamins and minerals.

10

PHYTONUTRIENT BONUS
Potatoes contain natural compounds that promote health and reduce disease risk.

Glossary

We understand that scientific jargon can sometimes be confusing, so we’ve put together a handy glossary of health-related terms to help you navigate the world of potatoes and nutrition. Here are some key terms simplified just for you:

  • Monounsaturated fats: Heart-healthy fats found in olive oil, avocados, canola oil, and certain nuts.
  • Vitamin C: Essential vitamin found in strawberries, guavas, pawpaw, bell peppers, and kiwi fruit. Important for tissue repair.
  • Vitamin B6: A group of compounds found in chicken, fish, oats, bananas, and peanuts. Supports various bodily functions.
  • Potassium: Important mineral for fluid balance, muscle contractions, and nerve signals.
  • Magnesium: An essential mineral used in muscle function, nerve function, protein synthesis, and the production of bone and DNA.
  • Folate: B-vitamin found in green leafy vegetables, nuts, and beans. Necessary for DNA and genetic material production.
  • Iron: A mineral that carries oxygen in red blood cells for proper bodily function.
  • Fibre: The indigestible part of plant foods that adds bulk and aids in digestion.
  • Cholesterol: A type of fat that, when excessive, can contribute to heart disease risk.
  • Cardiovascular diseases: Conditions related to heart disorders, including high blood pressure, heart attacks, strokes, and heart failure.
  • Phytonutrients: Plant compounds that protect cells from damage and reduce the risk of diseases like cancer and heart disease.
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