Potatoes much healthier than you might think

Potatoes seen at Linkletter Farms in Summerside, P.E.I., Tuesday, April 23, 2013.Nathan Rochford/The Globe and Mail The question: I ‘ve heard potatoes are n’t alimentary. Are some healthier than others ? The answer: White potatoes are much regarded as the “ white boodle ” of vegetables, a starchy food with little nutritional respect. The accuracy is, potatoes are good for you provided, of course, they ‘re not laden with butter and cream or fried in oil. One medium sized bake Russet potato – with the skin – has 168 calories, no fat, 37 grams of carbohydrate and four grams of fiber. If you ‘re worry that a potato contains more carbohydrate than other starchy foods, it does n’t. You ‘ll find approximately 37 grams of carbs in one cup of cook quinoa, three-quarters of a cup of cooked embrown rice and one cup of cook pasta. And unlike white bread, the starch in potatoes has n’t been refined to deplete nutrients.

Potatoes besides render niacin, vitamin B6, vitamin bc, vitamin C and magnesium. They ‘re a great source of potassium, which helps regulate rake atmospheric pressure. One medium white or red-skinned potato, with the clamber, has more than duplicate the potassium of a medium-sized banana, 950 milligrams versus 422 mg. ( Adults need 4,700 magnesium of potassium a day. ) Some types of potatoes offer evening more nutriment. Sweet potatoes, which are related to the dawn glory, are high in beta-carotene, an antioxidant think to guard against certain cancers. A one-half cup of grind angelic potato has 15 magnesium of beta-carotene. There ‘s no official recommended intake for beta-carotene, but three to six milligrams casual is thought to help lower the hazard of chronic disease. Yams, which belong to the lily class, have small beta-carotene, but are a good beginning of fiber and potassium. Purple potatoes – increasingly available in grocery stores and farmer ‘s markets – have a purple-coloured skin and human body. They ‘re loaded with anthocyanins, the same phytochemicals found in berries, red and purple grapes and loss wine. Studies suggest that higher intakes of anthocyanins may lower the hazard of heart disease and stroke. Potatoes vary when it comes to glycemic index ( GI ), a measurement of how a food affects your blood glucose. Foods with a high GI value ( e.g. white bread, table boodle ) cause your lineage carbohydrate to spike quickly. The carbohydrate in foods with a humble GI ( e.g. steel-cut oats, brown rice ) is released more slowly into the bloodstream. A eminent glycemic diet has been linked to a greater risk of Type 2 diabetes, cardiovascular disease and certain cancers.

White potatoes – boiled, baked or mashed – score high on the GI scale. Sweet potatoes have a low glycemic index ; modern potatoes have a medium to low glycemic index. According to University of Toronto researchers, however, the GIs of Russet and red-skinned potatoes are reduced to the low to moderate range if you eat them cold ( pre-cooked ) or reheated. Cooling potatoes alters their starch social organization, causing carbohydrate to be absorbed more slowly into the lineage. Adding vinegar to potatoes ( think potato salad ) besides lowers their glycemic exponent. One gratuity : leave the bark on when fudge potatoes. The bark contains fiber and nutrients, and helps retain the vitamin C. Leslie Beck, a file dietician, is the home director of nutrition at BodyScience Medical. She can be seen every Thursday at noon on CTV News Channel’sDirect ( www.lesliebeck.com ).

Click here to submit your questions. Our Health Experts will answer blue-ribbon questions, which could appear in The Globe and Mail and/or on The Globe and Mail world wide web locate. Your name will not be published if your question is chosen. The message provided in The Globe and Mail ‘s Ask a Health Expert concentrate is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment. Leslie Beck, a registered dietician, is the national film director of nutrition at BodyScience Medical. She can be seen Thursdays at noon on CTV News Channel ‘s Direct. Lesliebeck.com

Leave a Reply

Your email address will not be published.