Of all the vegetables Americans eat, potatoes are among the most popular. The average person eats around 55 pounds of potatoes every year. In fact, potatoes are an important staple food in many countries around the world and have been for centuries. The reason is because they are incredibly nutritious, versatile, and provide satisfying and steady energy for the body to function.
However, in today’s world, potatoes are often overlooked in favor of trendier “superfoods,” even as their health benefits are just as good. Potatoes contain antioxidants such as flavonoids and carotenoids, especially in colored varieties like red and purple potatoes. These compounds help neutralize dangerous free radicals in the body, lowering the risk of chronic diseases. In addition, potatoes offer these highly valuable antioxidants in an affordable and accessible way because they are relatively inexpensive and available year-round.
Eating whole, fiber-rich foods is key for maintaining satiety and a healthy weight. Fibrous potatoes are among the most satisfying foods out there because they act as ‘bulking agents’ in the digestive system. They increase satiety and reduce appetite, so a person feels full longer and is less likely to consume more calories. Potatoes contain what’s called resistant starch, a type of fiber which acts as a prebiotic that feeds beneficial bacteria in the gut. Unfortunately, it is the preparation method of deep-frying or loading with butter, sour cream, and cheese that transforms this healthy food into a high-fat, calorie-dense dish. Alternatively, baked, boiled, roasted, or steamed potatoes are naturally low in calories.
I always have potatoes available to eat when I am hungry and will often eat them plain with a lemon pepper seasoning. But my favorite is to top potatoes with low-fat hummus, salsa, beans, corn, barbeque sauce, or marinara. I will also top them with already prepared 3-bean salad or my favorite chili or Indian Dahl dish.
Here is a potato recipe that is low in fat and calories but high in flavor.
Slow-cooked pizza potatoes (from the book The Starch Solution by John A. McDougall, M.D.)
4 cups jarred or homemade marinara pizza sauce
4 cups thinly sliced potatoes
2-3 cups toppings (any combination of sliced onions, mushrooms, bell peppers, tomatoes, frozen or water-packed artichoke hearts, black olives, spinach, or your own favorites)
- Put the sauce in a bowl and stir in ¼ cup water. Set aside.
- Layer half of the potatoes in the bottom of a slow cooker. Layer toppings over the potatoes. Pour half of the sauce over the toppings. Top with the remaining potatoes and then the remaining sauce.
- Cook on the lowest setting for at least 6 or up to 8 hours.
- Serve hot.
Notes:
- I add lots of extra herbs and spices such as oregano, cumin, red pepper flakes, and turmeric. I also add chopped fresh garlic for another boost of flavor and nutrients.
