Potato myths debunked: A dietitian's view on health benefits
When the potato first appeared on our tables, it replaced many other vegetables and became a staple ingredient in our diet. Over time, however, myths began to surround it, leading to the potato being seen as a symbol of what is fattening, a symbol of "bad" carbohydrates, and a food that's heavy to digest. How much truth is there in this?
Ewa Trusewicz, clinical dietitian and expert in the seventh edition of the campaign "Potatoes or Spuds? Choose, Taste and Eat," debunks popular myths about potatoes. Are they hard to digest, fattening, and a source of "bad" carbohydrates?
Myths about potatoes. Do they really make you gain weight?
Clinical dietitian Ewa Trusewicz clearly states that it's not the potatoes themselves that can cause weight gain but the way they are prepared. Boiled and baked potatoes are low in calories and can be part of a balanced diet. The issue arises with dishes where potatoes are combined with a lot of fat, such as deep-fried chips. Thus, the statement that potatoes are fattening is a myth.
Similarly, the often-repeated claim that potatoes are a source of "bad" carbohydrates is also a myth. The starch in potatoes is a complex carbohydrate that the body metabolises differently – more slowly than simple sugars. This provides energy for a longer period without causing a rapid increase in blood glucose levels. Additionally, when cooked potatoes are cooled, resistant starch forms (resistant to digestive enzymes). Such starch is not digested, meaning pure glucose is not produced, which could enter the bloodstream and raise blood sugar levels.
It's also worth dispelling the myth that potatoes are harmful to diabetics. As dietitian Ewa Trusewicz explains, although potatoes are rich in carbohydrates, their impact on blood sugar levels can be balanced with the appropriate combination of proteins and fats. It is also important to choose cooking methods that lower the glycaemic index, such as cooking them with the skin on or consuming cooled potatoes, for example, in salads.
Are potatoes inferior to other vegetables? The expert explains
Possibly because they are often eaten from a young age, potatoes have become so commonplace that we consider them less valuable vegetables. However, Ewa Trusewicz argues that this is a misconception. Every vegetable has unique benefits, and potatoes are not inferior to others. They are rich in vitamin C, B vitamins, potassium – crucial for heart, muscle, and nervous system health – and fibre, which aids digestion and provides a feeling of fullness.
It's also worth addressing the myth that potatoes are hard to digest. Contrary to what is often repeated online, potatoes are one of the easier-to-digest sources of starch, provided they are properly prepared. Digestive issues can arise from adding heavy sauces, bacon bits, or a large amount of fat to fried dishes such as chips or potato pancakes.
How to include potatoes in your diet?
The diet can include potatoes in many ways that follow current nutritional standards. To preserve their nutritional value, cooking them with the skin on, steaming, baking, or stewing them is worth it. This makes them an excellent ingredient in various meals without excessive fat.
Potatoes are not boring. The dietitian emphasises that they are one of the most versatile vegetables. There are hundreds of varieties, each with unique properties, flavours, and culinary uses. From new potatoes to those perfect for baking and salads to varieties ideal for making mash.
