By Fia Batua, RND

Medical Culinary Sports Nutritionist Dietitian | Elite Fitness Trainer | Chef

People keep asking why I always add potatoes in my prescribed meal plans. Why are they in my weekly grocery list? Why do I love to write about potatoes?

I’m happy to answer all your frequently asked questions about the super spud! Check out below for my honest views and fact-supported info. 😊

Q:        Is it true that the potato is considered a superfood?

A:         Indeed it is! Potato, in all forms, provides the complex carbohydrates, potassium, fiber, and energy your body needs to perform at its best. A medium-sized (148g) potato with skin-on has 26g of complex carbohydrates and 3g of protein. It is also an excellent source of vitamin C (27mg) and rich in potassium (620mg).

Q:        Are potatoes safe for people that are at risk of having hypertension and stroke?

A:         Potatoes, when eaten as part of a well-balanced diet, provide a variety of nutrients for a flavorful meal. They are a good source of potassium and some studies suggest that diets high in potassium and low in sodium may reduce the risk of hypertension and stroke.

Q:        Can I add potatoes to my daily low-calorie diet?

A:         Yes, you can! Potatoes fit in a nutritious diet. They are naturally nutrient-dense with only 110 calories (148g). Personally, what I love about potatoes is that they have zero cholesterol, sodium, and fat. Just be mindful on the added excess fats, oils, and sugar while cooking because these increase calories in any food.

Q:        Are potatoes a bad carb?

A:         Potatoes are a source of healthy complex carbohydrates. They contain dietary fiber that increases satiety and are low in calories.

Q:        Are potatoes ok for people with diabetes?

A:         Although potatoes are a starchy vegetable, a person with diabetes can still enjoy them as part of a healthful diet. People with diabetes need to be aware of their carbohydrate intake every single meal.

Q:        Are potatoes good for athletes?

A:         Absolutely! Potatoes fuel athletic performance. According to a study published in Journal of Applied Physiology, consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of complex carbohydrates.

Q:        I am on a gluten-free diet, can I eat potatoes?

A:         Definitely! Potatoes are 100% gluten-free. This is good news for people who cannot tolerate gluten because they have celiac disease or gluten intolerance.

Q:        Is it ok to eat potatoes every day?

A:         Eating potatoes daily can be part of a healthy diet and does not increase cardiometabolic risk – the chances of having diabetes, heart disease or stroke – as long as the potato is steamed or baked, and prepared without adding too much salt, sugar, oil, or saturated fat.

Q:        Is it true that sweet potatoes are better than white potatoes?

A:         Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types are just as nutritious. While white and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are high in vitamin A.

Q:        What is the proper way to store potatoes?

A:         I do not store potatoes in the fridge or freezer. The cold breaks the natural starch into sugar, creating a grainy texture. Best to store raw potatoes in a cool place, away from light. I keep my potatoes in a paper bag, then store them in a dark and clean corner of the kitchen.

Q:        Where do you usually add potatoes in your meals?

A:         I like adding potatoes to my favorite Filipino dishes: Picadillo, Kaldereta, Adobo, Chicken Afritada, Beef Mechado, Corned Beef, Beef Nilaga, Beef Estofado, Omelettes, and moooooore (writing this makes me hungry!).

Q:        Is it ok to eat slightly undercooked potatoes?

A:         Raw potatoes may cause digestive issues and may contain more antinutrients and harmful compounds. Always cook them thoroughly.

Now I bet you agree that potatoes are pretty awesome!

For more potato info, tips, and recipes, visit Potato Goodness Philippines.