Let’s talk… (sweet) Potatoes! #1
Hello everyone! Welcome to this sweet potato series, which will be featuring the Sweet Potato Fries recipe and Creamy Sweet Potato Mash recipe. 🙂
How much do you really know about potatoes?!
When we hear the word “potato”, what do we think of? CARBS. Are carbohydrates really our worst enemy? The popular answer in our community these days seem to be a big Y-E-S, extremely contradictory to the food pyramid that we are all familiar with. It is funny how people can never decide whether a type of food is beneficial or harmful to us. As my mother always says, “Everything in moderation.” I grew up surprisingly disciplined when it comes to my diet, whether it is chocolate, ice cream, chips, soft drinks, rice etc.
Coming back from carbs to the aforementioned title, today we will be talking about Potatoes! I do pity the poor guy who has been known as carbs and carbs only.
Is potato a vegetable?
As weird as tomatoes being a fruit, potato is considered as a vegetable as it is a tuber (not a root vegetable) of the potato plant. This tuber acts as storage, highly concentrated with water and starch. Therefore, the potato is known as being a starchy food as the primary nutrient is starch, just like bread and pasta.
Why do we eat?
I know this sounds like a silly question, but I think it is an important prelude to our next subtopic. You’d be surprised – not a lot of people paid attention during Biology classes. (*self-destructive comment)
To keep it super simple, we eat mainly because we need (1) Energy and (2) Nutrients. Energy is produced when the carbohydrate in the food breaks down into glucose, aka blood sugar. Needless to say, having high blood sugar level can cause a lot of complications. On the other hand, a great balance of nutrients is very important for good health.
What is starch? Is starch “bad”?
Starch is a complex carbohydrate. It is a more concentrated source of carbohydrates & calories than fruits, as it is made up of long chains of sugar molecules (glucose). Digesting too much starch will cause a blood sugar spike and contribute to fat gain.
Nevertheless, it is important to acknowledge the existence of Resistant Starch in some foods. The main importance is that resistant starch actually has fewer calories than regular starch. Unlike regular starch, resistant starch does not get digested. It functions like soluble, fermentable fiber which helps to feed the bacteria in your intestine. Studies show that resistant starch helps to lower blood sugar levels and improve insulin sensitivity. It is “slow-burning” and gives you a sense of fullness, which in return actually helps you to eat less!
Besides that, many of these starchy foods are also great sources of fiber, minerals and vitamins, which can be found in the skin or outer layer, if they exist. Examples include unprocessed foods such as whole grains, wholemeal pasta, potatoes, squash etc.
Difference between sweet potatoes vs regular potatoes
The sweet potato and regular potato both belong to different plant families. In general, sweet potatoes tend to be preferred as they have fewer carbs and calories. Sweet potatoes also contain more nutritional value like vitamin A and C, while white potatoes contain more protein and fiber. Even though sweet potatoes have a lower glycemic index (GI), regular potatoes have more resistant starch – keeping you more satisfied.
Glycemic Index (GI) is a number representing the effect of carbohydrates and the rate of rise in blood glucose levels.
Do we have a verdict on these potatoes?
Both regular potatoes and sweet potatoes are not bad for us. The reason why many frown upon potatoes is because we tend to consume them in the form of chips / french fries. Not only it involves the removal of the healthiest part – the potato skin, it also forms acrylamide – a chemical formed in some foods during high-temperature cooking processes. This infamous chemical is associated with a higher risk of developing cancer.
It is important to learn how to eat potatoes healthily. Preparing them the right way is your first step: boiling, baking, or even roasting is healthier than frying them.
