Don’t pass up potatoes

Pity the poor potato. The humble spud has been hit right between the eyes by the low carb craze.

If an entree comes with a potato side dish, many dieting diners substitute broccoli or green beans. (Even if the green vegetables are drowning in butter or cheese sauce.) It’s all been in the name of avoiding potatoes because of their effect on raising blood sugar levels measured by the glycemic index.

But before you malign another mashed potato, let’s revisit the nutrition facts involved.

> Potatoes are nutrition good guys. A 5-ounce potato provides just 100 calories, for which you get 35 percent of a day’s recommended vitamin C, and nearly two times as much potassium as a banana. The mighty spud also has 20 percent of a day’s recommended vitamin B6; 15 percent of the iodine; 10 percent each of niacin, iron and copper; and 6 percent of the protein.

> Eat potatoes baked, boiled or steamed. Top with a little low-fat sour cream, plain yogurt mixed with dried herbs, or toss the herbs with a vinaigrette for a delicious side dish. Here’s what else matters: eating potatoes with a meal greatly reduces their effect on blood sugar. Fiber, protein and fat all help reduce the effect on blood sugar levels. So enjoy baked chicken or grilled seafood with green beans and mashed potatoes. Or savor beef stew chock full of boiled new potatoes and other vegetables. And when eating a potato, leave the skin on for added fiber and nutrients. The mashed potatoes at Ted’s Montana Grill, for example, are made with pure gold potatoes with the skins left on.

> Ditch the fryer. Deep fry potatoes and you double the calories per serving. Fat provides 43 percent of the calories in French fries. It’s the same story for potato chips.

> Just chill. Several research studies have shown that the starch in cold potatoes (especially in the presence of a fat and acid) have much less effect on blood sugar levels than hot potatoes. Food scientists explain that cooling a potato creates “resistant starch” molecules that are digested more slowly. Adding fat in the form of olive oil and acid from vinegar lowers the glycemic effect even further.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolynoneil.com.