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are potatoes just empty carbs?

starchy vegetables help support the bacteria in your gut, even though potatoes should be consumed in moderation.

by chris arnold
published sep 08, 2022
read time 3 minute read
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read time 3 minute read
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are potatoes good for you?
potatoes contain nutrients like potassium, vitamin c, b6, fibre and protein. getty
the pride of prince edward island, a kitchen staple, and one of the most versatile foods you can eat. imagine a shape, taste, or texture, and the potato can probably be made into it, or at least something similar.  but are these root vegetables just empty carbs, or is there more to their underground goodness? 

where did potatoes come from?

the potato is originally from the peruvian-bolivian andes and cultivated by the incas as much as 1,800 years ago, according to britannica. the vegetable was then introduced to europe by the spanish who colonized the area in the 1500s.
today, china produces more potatoes than any other nation, with more than 99 million tons of potato being grown annually. india, russia, ukraine and the u.s. are the next largest producers of potatoes. canada, for reference, produces 4 million tons of potatoes each year. 
p.e.i. is the most potatoed province, with more than 23 per cent of all spuds sprouted in canada coming from the island. alberta and manitoba are the next largest producers of potatoes in canada. 

potatoes are starchy vegetables

potatoes do include some essential nutrients, according to the cleveland clinic. the vegetable includes potassium, vitamin c, b6, fibre and protein. and as much as half of the fibre in a potato can come from the skin alone. however, there are so many other vegetables that include far more nutrients in a smaller serving. a serving of broccoli has as much as four times the amount of vitamin c as a potato. 

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potatoes are also fat and cholesterol free.
as a starchy vegetable, potatoes are high in carbs and calories. however, this isn’t necessarily a deal breaker for the health conscious. resistant starch, found in starchy vegetables, is important for the bacteria in the digestive tract and also functions as a form of fibre.

potatoes are high in carbs and calories

potatoes can be a major source of weight gain, according to the harvard school of public health. the school notes a 20 year study that followed people who ate various potato dishes (fries, mashed, or baked) and gained as much as 3.4 pounds. meanwhile, people who limited their intake of potato based foods gained less weight, as did people who ate more of other vegetables. 
a diet high in french fries was also found to increase the risk for diabetes in women, but replacing potatoes with whole grains decreased the risk. 

when to pick potatoes

if you’ve grown your own potatoes, it can be hard to know when to pick them since they’re underground. the key is to watch the flowers. 
potatoes will be ready to harvest between two and three weeks after the plants have stopped flowering, according to almanac. to get larger potatoes, wait two to three weeks after the plant has died. 
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potato plants may also grown tomato-like berries when flowering, however, these berries are poisonous and should not be eaten or replanted.
a tip for larger potatoes is to cut the foliage and then leave them for another week and a half. this will let the potato develop a thicker skin. 

french fries or mashed potatoes?

in the words of samwise gamgee, boil em, mash em, stick em in a stew. there are so many ways to eat so many potatoes. 
boiled are easy enough, simply cut them into small pieces and toss in a pot of boiling water. from there, they can be seasoned to taste after draining. 
mashed starts similar, but after draining the water, crush them into a thick paste-like substance. add milk, butter, and seasoning to make the perfect fluffy and creamy mashed potatoes. 
and one method sam mentions later, chips — or fries. 
cutting lengthwise, it’s best to blanche the fries before adding them to a freezer for a while, if you’re in a hurry, around an hour will do. 
the blanched potatoes will last a few days without any other preservatives, and are ready for a second trip in the oil to make a great side for burger night. 
 
chris arnold is a toronto-based writer.
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