June 23, 2024


The food dudes

Want to eat something healthy? Try a potato

It took me awhile but I finally got an air fryer.

I did not expect to like it as much as I do. It provides food with a fried feel with almost no added fat. And cleanup is a breeze.

My husband is now in French fry heaven. Talking to friends, I find we are not the only ones who have upped their potato intake since purchasing an air fryer. The often maligned potato deserves more respect.

Potatoes are a vegetable. They are higher in carbohydrates than vegetables that grow above ground but like other vegetables they are nutrient rich. A medium-sized potato provides 45% of daily vitamin C requirement, more potassium than a banana, and trace amounts of B vitamins, iron and zinc.

A potato with skin has fiber equivalent to a slice of whole wheat bread. And a medium potato has only 110 calories. They are naturally fat and sodium free.

Potatoes are antioxidant abundant. Antioxidants protect cells by dampening the damaging effect of free radicals. Potatoes also contain glutathione, an antioxidant that may help protect against certain cancers.

The always delicious sweet potato fries are loaded with beta carotene. Our body converts beta carotene into vitamin A, which promotes healthy skin and mucus membranes, strengthens the immune system and helps with eye health.

The color of a vegetable is a beacon to added benefit. I’ve been air frying baby purple potatoes and getting an extra boost of anthocyanins. These are the antioxidants that give blueberries their punch. Anthocyanins are thought to be antimicrobial, anti-inflammatory and anti cancer.

I saw my eye doctor today and told him my topic was potatoes. He said in restaurants he only picks entrees that come with potatoes. Smart man.

For recipes and more go https://www.potatogoodness.com

Sheah Rarback MA, RDN is a registered dietitian nutritionist in private practice in Miami.