You say po-tah-toe, I say po-tay-toe
Whichever way it’s pronounced, I’ve never met a potato that I didn’t like. Most people love potatoes; those who don’t are probably lying.
So, we knew we were in for a treat when Potatoes USA held another spud-tacular media event, following a successful one last year.
This time, young and vivacious nutritionist Jo Sebastian took center stage at Makati Shangri-La Hotel to tell us everything we’ve always wanted to know about this super tuber.
For instance, consider these:
• Potato is a nutrient-dense vegetable, providing the energy, potassium, and vitamin C to help you perform at your best (especially for athletes).
• Potato is a quality complex carbohydrate that helps fuel the body for daily activities and exercise? (Note: Complex carbs take longer to digest and absorb than simple carbs; thus, you feel full longer. This ensures that both your brain and muscles stay fueled and you have enough energy to meet the demands of your daily routine.)
• Potato has dietary fiber, vitamin B6, iron, and protein that support overall health.
• Potato may favorably impact blood lipid and glucose (sugar in the blood) levels.
• Potato may increase the amount of good bacteria in the colon.
And now, Jo answers some questions from self-confessed potato lovers in the audience.
THE PHILIPPINE STAR: You look fit and fab. Could you give us an idea of how many potatoes you eat in a day?
JO SEBASTIAN: A lot of health and fitness is about building habits and finding a routine that fits best for you. I try to move my body every day, and make sure to add nutrient-dense food while still having my fun food! I don’t eat potatoes every day, but when I do, it’s usually around 1/2 to 1 cup of cooked potatoes, depending on my meal, usually as mashed potatoes, mixed in Filipino ulam or fries. Potatoes can be part of a balanced diet when paired with protein, healthy fats, and more fiber from vegetables.
What’s the best way to enjoy all the nutritional benefits of potatoes? Does the manner of cooking affect the nutritional value of the potato? Does the color make any difference?
To get the most nutritional benefits, leave the skin on, that’s where most of the fiber is!
• Steaming, baking, and air frying are the great methods since they retain nutrients and don’t add too much extra fat.
• For boiling — try to use the water it was boiled in to maximize water soluble nutrients.
• Color can play a difference. Sweet potatoes, purple potatoes, and red potatoes contain different antioxidants, depending on the color. For example, purple potatoes have anthocyanins, which are good for heart health.
When should a child be given potatoes? How much potato should a toddler be allowed to eat?
Potatoes can be introduced as early as six months when a baby starts solids. The best way is to serve them mashed, roasted, or boiled in soft chunks for easy chewing. For toddlers, about 1/4 to 1/2 cup per meal is a good portion, paired with protein and healthy fats to support growth.
I haven’t met anyone who doesn’t like French fries. Does deep frying make potatoes less healthy?
Deep frying adds a lot of extra fat and calories. And of course, too much of anything is not ideal.
That said, fries in moderation, or by trying to cook them with other methods, can still be part of a balanced diet.
How much potatoes is healthy for seniors, aged 60 and up, considering their many health concerns?
Seniors can benefit from 1/2 to 1 cup of potatoes per meal, depending on their energy needs.
Since they need more fiber and potassium for heart and digestive health, boiled, baked or mashed potatoes with the skin are ideal. If diabetes is a concern, pairing potatoes with protein and fiber (like beans or chicken) can help stabilize blood sugar. Check in with the individual on preference as chewing or swallowing may be an issue.
Can potatoes be a substitute for rice?
Potatoes and rice are both carbohydrate sources, AND potatoes offer more fiber, potassium, and vitamin C than white rice.
Potatoes can be a great alternative to rice in Filipino meals. But they can also co-exist; they don’t have to be a substitute but an addition or something to alternate with.
Can a potato diet make you lose weight?
A strict potato-only diet is not sustainable or balanced. Potatoes can help with satiety (fullness) and are naturally low in fat. However, weight loss depends on total calorie intake overtime and balance with other nutrients. I’d recommend incorporating them into a balanced diet with protein, fats, and fiber for sustainable weight management.
Would you recommend potatoes to be part of Filipinos’ daily consumption?
Yes! Potatoes are affordable, accessible, nutritious, and so versatile they can be enjoyed in many different ways, combined with local flavors. They can be part of a balanced Filipino diet, especially when paired with protein (like fish, chicken or tofu) and vegetables.
Here are some delicious, nourishing ideas on how you can include potatoes in your balanced meals:
Breakfast — tortang patatas with itlog na pula; lunch — chicken afritada with extra potatoes; snacks — baked kamote (sweet potato) and potato fries; dinner — rice with grilled fish and ensaladang talong.
Keeping you healthy from your head down to your (pota)toes, how can you not be mad about the spud?
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Potatoes USA was established in 1971 by a group of potato growers to promote the benefits of eating potatoes. US potatoes are available in different forms (fresh, frozen, instant or dehydrated) in supermarkets nationwide. For more information on US potatoes in the Philippines, visit www.potatogoodness.ph or like and follow Potatoes USA-Philippines on Facebook and Instagram.
