Practical Nutrition: White potatoes have a place in your eating plan
I cringe a little every time I hear the words, “I don’t eat anything white.” Those white foods usually refer to potatoes, rice, bread and pasta. There’s more fiber and antioxidants in brown and whole-grain varieties of these foods. But even the 2010 Dietary Guidelines encourage “making half your grain whole grains,” not avoiding the white versions altogether.
More fuel was added to the fire last summer when a Harvard study blamed white potatoes, especially potato chips and fried potatoes, for weight gain in the United States. Baked potatoes and mashed potatoes added weight, too. See how they compare:
- Medium baked potato (6-ounce), plain, 160 calories, 0 gram fat
- Loaded baked potato (Outback restaurant), 354 calories, 15 grams fat
- Mashed potatoes, 1 serving (Cracker Barrel restaurant), 194 calories, 10 grams fat
- Large fries (McDonald’s), 500 calories, 25 grams fat
- Lay’s potato chips (1 ounce), 160 calories, 10 grams fat
Remember Lay’s catchphrase, “Betcha can’t eat just one?” They meant one chip, not one ounce! And large portions of potatoes cooked in fat, smothered in butter, cheese or gravy, add calories for weight gain, quickly.
The potato itself can be a healthy food choice. One medium potato with the skin has 4 grams of fiber. Potatoes have twice the potassium of a medium banana at more than 900 milligrams. Diets rich in potassium and lower in sodium can help reduce blood pressure and risk of stroke.
One concern for potatoes and other “white” foods is the potential impact they can have on blood sugar levels. Because these foods break down into starch more quickly, they may cause blood sugars to rise more than other foods. It could cause some people to be hungrier and eat more.
If you have diabetes, check your blood sugar two hours after meals with potatoes to see the response. Potatoes may fit in, especially when consumed in smaller amounts, and with meals including protein and non-starchy vegetables.
With high grocery prices, potatoes provide good nutrition inexpensively. The produce section offers a colorful variety of potatoes from white to yellow, red and even purple varieties. The more colorful potatoes have more disease-fighting antioxidants.
The Harvard study noted other non-potato foods that caused weight gain over time as sugary beverages, meat (processed and unprocessed) and alcohol. Foods that promoted weight loss were yogurt, nuts, fruits, whole grains and vegetables.
To prevent weight gain, include larger amounts of the healthier foods more often, and eat smaller portions of those that cause weight gain less often. The recipe for Slow Cooker Chicken and Potatoes combines a lean protein with vegetables, red potatoes and spices for an easy meal bursting with flavor and health-promoting antioxidants.
Quick and Healthy Slow Cooker Chicken and Potatoes
The herbes de Provence in the recipe makes this dish exude a “fresh from the farmers market” flavor. Want a slightly different flavor? Then try the Mexican, Mediterranean or Italian variations. Brown the chicken the night before, cool and store in the refrigerator. If you can’t locate frozen pearl onions, fresh ones work just as well.
Makes 6 servings
2 teaspoons herbes de Provence (or combination of dried thyme, fennel, basil and savory)
1 teaspoon garlic salt
Freshly ground pepper to taste
½ cup flour
4 small (2 pounds) bone-in chicken breasts, skin removed
1 tablespoon canola oil
1¼ pounds small red potatoes
¾ cup frozen, thawed pearl onions
1 cup small baby carrots
¾ cup reduced-sodium chicken broth
8 ounces small baby bella or white mushrooms
Chopped fresh thyme (optional)
Combine the herbes de Provence, garlic salt and pepper on a dinner plate. Spoon flour on to second dinner plate. Coat each chicken breast in the herb mixture, then dredge well in flour.
Heat oil in a large skillet. Add chicken and cook over medium-high heat until it is golden-brown on both sides (approximately 3 to 4 minutes per side). Cook chicken in two batches if necessary so as not to crowd the pan.
Place chicken in a large slow cooker and add remaining ingredients except fresh thyme. Cover slow cooker and cook on high for 4 hours or on low for 8 hours. Sprinkle with fresh thyme before serving, if desired.
Nutrients per serving: 430 calories, 47 grams protein, 8 grams fat, 47 grams carbohydrate, 5 grams fiber, 400 milligrams sodium.
Variations:
Mexican: Omit herbes de Provence and sprinkle chicken with 2 teaspoons chili powder, 1 teaspoon ground cumin and 1 teaspoon dried oregano. Add 1 cup green or red salsa and 1 (4-ounce) can diced green chilies. Sprinkle with chopped fresh cilantro before serving, if desired.
Nutrients per serving: 470 calories, 47 grams protein, 8 grams fat, 50 grams carbohydrate, 5 grams fiber, 630 milligrams sodium.
Mediterranean: Omit herbes de Provence and sprinkle chicken with 2 teaspoons garam masala, an Indian seasoning found in the spice section of major retailers. Add 1 cup rinsed and drained canned garbanzo beans, ½ cup golden raisins and 2 tablespoons lemon juice.
Nutrients per serving: 580 calories, 50 grams protein, 9 grams fat, 72 grams carbohydrate, 8 grams fiber, 480 milligrams sodium.
Italian: Omit herbes de Provence and sprinkle chicken with 2 teaspoons Italian herb seasoning. Add ½ cup chopped sun-dried tomatoes (not oil-packed).
Nutrients per serving: 460 calories, 47 grams protein, 8 grams fat, 47 grams carbohydrate, 4 grams fiber, 410 milligrams sodium.
www.potatogoodness.com
Diet and Weight loss with Bill & Sheila
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