So Many Potatoes!
Potatoes are the most popular vegetable on the planet. On average, Americans eat 126 pounds of potatoes a year. Yet, despite our love for potatoes, they are one controversial vegetable! Some people say that they are fattening and cause spikes in blood sugar. Others say we can eat potatoes to our heart’s content because they are whole plant foods. So, which is it? Are potatoes health allies or enemies? Today we will answer these questions and provide a balanced look at this humble vegetable.
The truth about potatoes is that their healthfulness is determined by their variety and color, but most importantly, the way in which they are prepared. Generally, more colorful purple and red potatoes provide more micronutrients and phytochemicals. But the biggest factor that determines the healthfulness of potatoes is the method used to prepare them. Unfortunately, the vast majority of potatoes people eat are in the form of French fries or potato chips. These products are prepared by soaking the potatoes in hot oil prior to eating them. A 150-calorie potato quickly escalates to about 300 calories, and the added calories are all fat. People who eat fried potatoes just 2-3 times a week double their risk of death. Likewise, if you remove the skin, mash potatoes, and add cream and butter, you are removing nutrition and adding fat. While a baked potato can be a great choice, if you add butter, sour cream, and bacon bits, that potato takes a nutritional nosedive.
It is true that potatoes have a lot of carbohydrates, and that they have a high glycemic index and load. Having a lot of carbohydrates is NOT a bad thing, unless those carbohydrates are processed and the protective components such as fiber and phytochemicals are removed. Carbohydrates from whole plant foods are consistently protective to health. On the other hand, potatoes are a higher glycemic index (GI) and glycemic load (GL) food. That means that they can cause a sharp rise in blood glucose as they have abundant, available carbohydrate. So, people who have type 2 diabetes, prediabetes, or who are overweight are well advised to be selective in their potato choices and to moderate portion sizes.
Here are some effective ways of reducing the glycemic impact of potatoes:
- Select colorful or waxy potatoes. Purple or blue potatoes tend to have a somewhat lower glycemic index and load. Waxy potatoes such as fingerlings and red potatoes have a lower glycemic impact than starchy potatoes such as Russet or Idaho potatoes.
- Eat potatoes with lower GI foods. Eat your potatoes with beans or lentils and include some fat such as nuts, seeds, or avocado with your meal.
- Control your portion size. The glycemic load of a baked potato is 33; a GL of 20 or more is high. If you eat only half of a baked potato, the glycemic load is also cut in half.
- Eat the skin. The skin has more nutrients than the inside of the potato, and most of the fiber is in the skin.
- Eat your meal with acidic foods. Acidic foods such as lemon juice, lime juice, or vinegar are effective in reducing the glycemic impact of your meal.
- Cook and cool. When you cook and cool, you change the structure of the starch and increase resistant starch. This reduces the GI by 30–40%! Even if you reheat, the GI remains reduced.
For potato lovers, the good news is that potatoes ARE healthy foods! They provide antioxidants and phytochemicals, both of which are more concentrated in colorful potatoes. Potatoes are also sources of fiber, including resistant starch. This type of starch feeds healthy gut bacteria helping to protect our gut microbiome. Potatoes also contain many micronutrients, including vitamin C, vitamin B6, potassium, manganese, magnesium, niacin, and folate. When prepared in healthful ways, potatoes are a healthful addition to your diet. Today, your instructors at So Many Cooks in the Kitchen will teach you how to prepare potatoes in the healthiest ways possible.
So Many Varieties!
You may be surprised to learn that there are over 200 varieties of potatoes offered in our local grocery stores and farmer’s markets. The most common potatoes are white and yellow potatoes such as Yukon Gold, Russet, and Idaho, and red-skinned potatoes which have 2-3 times more antioxidants than white or yellow potatoes. Less common purple and blue-fleshed potatoes are even higher in antioxidants. While sweet potatoes are called “potatoes” they are not technically in the same family. Sweet potatoes are in the morning glory family while true potatoes are in the nightshade family. When white potatoes turn a greenish color, it is because they have been exposed to sunlight and their chlorophyll content is increasing. Unfortunately, when this occurs, it is very likely that there is also an increase in a potentially harmful compound called solanine. When consumed in significant quantities, solanine can cause nausea, diarrhea, and headaches. While cooking doesn’t reduce solanine content, if only a portion of the potato is green, you can cut the green out and safely consume the rest. However, if the potato tastes bitter, it is an indication of high solanine content. Don’t eat it!
The most healthful way of preparing potatoes is steaming, boiling, roasting or baking. The best way to eat potatoes is with the skin on. You can minimize the glycemic impact and maximize nutrition by topping your potatoes with beans, salsa and avocado, vegan parmesan made from nuts, seeds, and nutritional yeast, or a cashew “cheese” sauce.
One of my favorite potato dishes is Shepherd’s pie. I hope you enjoy this version!
Kind Shepherd’s Pie
Makes about 8 hearty servings
This classic comfort food is composed of a rich, savory base, a veggie center, and a smooth topping of mashed potato. Serve with a cheesy cashew sauce, if desired.
You can even add a layer on top before baking. French lentils or small brown lentils are preferred in the base layer, but regular lentils can be substituted.
Base Layer
- 3 cups mushrooms, sliced
- 1/4 teaspoon salt
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tablespoons vegetable broth or wine OR 1 Tbsp avocado or olive oil
- 3 cups cooked lentils (see page xx for cooking instructions)
- 3/4 cup walnuts, finely chopped (or coarsely ground in blender or processor)
- 1 tablespoon vegetarian Worcestershire sauce or 12 drops of tabasco sauce or a few drops of hot sauce to taste (optional)
- 4 tablespoons tamari or liquid aminos
- 1 teaspoon each, marjoram, rosemary, sage, thyme
- 1 1/2 cups unsweetened, non-dairy milk
- 3 tablespoons cornstarch
- Freshly ground pepper, to taste
Middle Layer
- 5 cups mixed vegetables (carrots, cauliflower, corn, green beans, peas, peppers, etc.), chopped into small pieces
- 2 tablespoons all purpose, whole wheat, or gluten-free flour
- ¼ cup unsweetened soy milk or other non-dairy milk
- 1/2 teaspoon salt
- Pepper to taste
Top Layer
- 1/2 cup unsweetened soy milk, other non-dairy beverage
- 1/4 cup cashews, soaked or rinsed well (optional, but delicious addition)
- 4-6 large potatoes (about 2 ½-3 pounds/ 1.1-1.4 kg), washed, peeled, cut in halves or quarters, and boiled
- ¾-1 teaspoon salt
- White or black pepper, to taste
- Prepare the base layer. Begin by dry sautéing the mushrooms. Heat a large saucepan over medium heat, add mushrooms and a dash of salt. Let cook for 5-10 minutes until the mushrooms begin to caramelize – do not stir. Add onion, garlic, broth, wine, or oil and cook another 5-7 minutes. Add cooked lentils, walnuts, Worcestershire sauce (if using), tamari, marjoram, rosemary, sage, and thyme. Simmer for 10-15 minutes. Wisk together cornstarch and non-dairy milk. Add to lentil mixture and stir until the liquid thickens. Add pepper to taste.
- Prepare the middle layer. If using frozen vegetables, thaw in a bowl, and toss with flour, milk, salt, and pepper. If using fresh or a combination of fresh and frozen, steam the fresh vegetables for about 5 minutes before tossing. They should be very tender crisp as they will cook more fully in the oven.
- Prepare the top layer. If you are making cashew cream, blend milk and cashews until a thick cream is formed. Drain cooked potatoes and mash with non-dairy milk or cashew cream, salt, and pepper.
- Preheat oven to 375° F.
- Assemble the pie. Use a large casserole dish (or two smaller casserole dishes). Begin by spreading the base layer evenly in the dish. Add the vegetable layer evenly on top. Spread the mashed potato layer evenly over the vegetables. Score potatoes with a fork and sprinkle with rosemary, thyme and/or paprika, if desired. Bake uncovered for 50-60 minutes or until heated through and nicely browned on the top. Serve hot.
This article was written for a PCRM Food for Life Instructors group called So Many Cooks in the Kitchen. This group meets online to provide amazing cooking and nutrition demonstrations that are free to share globally. For wonderful whole food, plant-based cooking shows, tune in to their monthly broadcasts. https://somanycooks.com/about/
Brenda Davis, RD is a plant-based pioneer and author/co-author of 13 books on plant-based diets. She is co-Author of Nourish: the definitive plant-based nutrition guide for families, Becoming Vegan: Comprehensive and Express Editions and Kick Diabetes Essentials. www.brendadavisrd.com
