By MJ Gonzales│GetHealthAccess.com
Thanks to memes of Sarah Ang Munting Prinsesa, a popular cartoon series broadcasted in the Philippines in mid 90s, potatoes become favorite subject of Filipino netizens. But beyond popularity memes and French fries, what else we need to know about potato that make this crop worthy for your tummy?
All over the world, there are many recipes that one of the many ingredients is potato such as Aligot of France, Batata harra ( Lebanon), bonda (India), Carne Asada fries ( Southwest United States), and Chapelele ( Chili). These are apart from the simple kind dishes we know like hush brown, mashed potato, potato salad, and potato chips. However if you are in diet and trying to nibble all essential nutrients from it, experts advice to be careful in how you’re going to prepare it. The classic example for it is the fried fries that’s notorious for bring lots of calories.
According to British Journal of Nutrition’s study, potatoes are misclassified in terms if Glycemic Index (GI). The lower the GI is, the better because it means the carbohydrates in the food are slowly digested and make a person feel full longer. In the case of potato BJN noted that its GI depend on when it’s cultivated, type and how it serves. Potatoes have low to medium GI if it serve cold and boiled, instead of hot and mashed.
“Avoid consuming potatoes that have sprouted, turned green or have dehydrated. These contain toxic alkaloid solanine that have undesirable taste and may cause circulatory and respiratory health symptoms like nausea, diarrhea, stomach cramps, headache, and dizziness, “Sarah Ding, Certified Wellness Health Coach and Nutrition Consultant on her site.
Ding also shared that potatoes nutrients are good for anemia (iron and folate), arthritis (potassium) , constipation and hemorrhoids, Gastritis and gastric ulcers (anti-acid), high blood pressure, gout, joint pain, headaches, rheumatism, tired eyes, burns, rashes, skin irritations and weight loss. The nutrition consultant added that “it’s myth that potatoes are fattening.” She pointed that raw potatoes have low calorie content and superb replacement for grains and cereals.
“You should eat complex carbohydrates such as potatoes, rather than simple carbohydrates like sugar or biscuits which give a short energy boost followed by hunger pangs,” Dr Jacquie Lavin, a weight-loss doctor for Slimming World said her interview with Daily Mail. “In this way, potatoes can help you reduce binge-eating.”
Meanwhile if you wonder which is healthier between white potato and sweet potato, Cleveland Clinic’s Wellness team shared its sweet potato.
“Both spuds pack a powerful nutritional punch. Yet sweet potatoes provide 400% of your daily requirement of vitamin A. they also have more vitamin C, fewer calories, more fiber and fewer total carbs than white potatoes, despite more sugar,” Cleveland Clinic refs’ verdict.