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Humble it may be, but nutrition wise, it
is good news for us, including dieters and babies. It is low in fat,
high in fiber, rich in vitamins and minerals.
A plain-boiled potato has only a few
more calories than an apple, or equivalent to 1/3 bowl of rice, or 1.5
slices of bread. But only if it is cooked the right way. More calories
are added when it is deep fried. The potato's moist and starchy
texture provides high bulk and satiety so that dieters are less likely
to nibble more than they should. It makes good weaning food for your
baby, being soft and easily mashed for easy digestion.
As for vitamin C, the potato is a
surprisingly rich source, and so make a suitable alternative when
fresh fruits are unavailable. But remember that the vitamin content
varies with length of storage and cooking method. So don't store
potatoes for too long as nutrients are at their maximum when fresh.
Avoid peeling off the skin in cooking.
As much as 80 percent of vitamin C is retained if the spud is boiled
or baked with its skin, while only half remains if a peeled potato is
boiled.
Useful amounts of the B vitamins, iron,
potassium, calcium and magnesium are also found in the potato. Much of
it lie in or near the skin-another reason why you should boil or steam
potatoes whole without peeling the skin. Also steaming is better
compares to boiling as water-soluble vitamins can be lost by leeching
into the water. Lots of protein are found in the spud, as much as
rice, wheat and other cereals. |