Chips and french fries have turned potatoes into an unhealthy food, but the vegetable contains nutrients that lower blood pressure, and it doesn’t lead to weight gain when it isn’t deep fried. That’s the conclusion of a study at the University of Scranton in Pennsylvania.
"The potato, more than perhaps any other vegetable, has an undeserved bad reputation that has led many health-conscious people to ban them from their diet," says lead researcher Joe Vinson, Ph.D.
His study, presented at a scientific meeting of the American Chemical Society, tested potatoes on 18 overweight or obese people. Most were taking blood pressure medication but still had high blood pressure.
In the study, they ate six to eight microwaved purple potatoes (each about the size of a golf ball) with skins, twice daily for a month. The results: blood pressure dropped by up to 4.3 percent — a significant amount that reduces health risks — and no one gained weight.
Natural Meds
According to other studies, potatoes contain substances that have an effect similar to ACE-inhibitor medications, a mainstay for treating high blood pressure. And, according to Vinson, potatoes contain other nutrients, similar to those in broccoli, spinach, and Brussels sprouts, that may also contribute to their beneficial effect.
However, fries and chips won’t help you for two reasons. First, the cooking process destroys most of the healthy substances in a potato, leaving mainly starch and fat. Second, the fried versions are key contributors to weight gain.
Unfried, the vegetable can even help you lose weight. One medium-sized (5.3 ounce) potato with the skin contains just 110 calories — less than two small cookies or one large one — but is much more satisfying. And the potato packs more potassium (620 mg) than a banana and 45 percent of the daily value of vitamin C, without any fat, sodium, or cholesterol.
Tasty Ways to Benefit
To preserve nutrients, Vinson recommends microwaving potatoes and eating them with the skins. Purple potatoes, used in the study, are fairly common in stores, but if you can’t find them, work with what is available — just leave the skins on and keep them out of the deep fryer.
Microwaving potatoes is quick and convenient. A large potato takes about an hour to bake in a pre-heated oven at 375 degrees, but microwaving cuts the time to about 10 minutes. For the best ways to microwave potatoes, check out recipe videos at www.potatogoodness.com.
To add flavor without fat and lots of calories, use nonfat sour cream or yogurt instead of full-fat versions or butter. And, consider salsa, chives, chopped spinach, or green onions as garnishes.
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