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POTATOES: THE VEGETABLE COMFORT FOOD THAT LOVES YOU BACK

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“Happy New Year” is a common refrain, but it can be a tough time after the party is over. There might be some post-indulgence regret in the form of holiday weight (fat) gain. Be compassionate and kind to yourself. Plan things that make you feel good such as a walk in nature or a good book, but also delicious meals that lead you gently back into balance.
Potatoes are a well-known comfort food and are also kind to your body despite some bad press. They are, after all, vegetables and everybody knows vegetables are good for you. It’s easy to forget this when we see them everywhere in the form of mass-produced French Fries (AKA hot chips) cloaked in brand livery. But if you think of them as vegetables and treat them as such, their benefits for body and soul are beyond doubt.
Potatoes are starchy tubers that grow underground – they are literally food of the earth. Did you know unwashed potatoes covered in dirt last longer? The dirt acts as a protective coat. Another great thing about potatoes is they don’t need to be refrigerated; simply keep them in a cool dark place, but away from onions. These two do not like sharing and will reduce the keeping qualities of both. The onions emit ethylene gas that accelerates spoilage and the moisture in potatoes create humidity that encourages mould.
Potatoes are a good source of vitamin C and fibre – especially if you eat the skin – and contain vitamin B6 and potassium. They are high in starch, and most have a high glycemic index (GI) but don’t let that put you off. Simply enjoy potato in a balanced meal with a protein-rich food and some healthy oil, which moderate the glycemic response. And check out lower GI potato varieties now available. Another benefit is potato that has been cooked and cooled – such as in potato salad – increases its resistant starch content, which is a beneficial type of dietary fibre that looks after your gut health. It’s a kind of kitchen magic. Potatoes have a high satiety index, meaning they are very satisfying. Combined with their texture, flavour and culinary history, their satiating ability may be why they are so comforting to eat. They have offered sustenance for thousands of years since their Andes highlands origin, and are now one of the world’s most important food crops.
Potatoes are simple to prepare but offer many possibilities. You can simply boil, steam or roast until tender. Dress with oil/butter/margarine and season to taste with a little salt, pepper and whatever herbs or spices you like such as rosemary, garlic paprika, cumin, chives, parsley, chilli or oregano. Vinegar is an acidic add-on that also lowers the glycemic response. Mashed potato is a classic accompaniment to saucy dishes because of its skill in carrying flavour and being a pillowy base that soaks up the sauce, delivering a moist, smooth, and velvety mouthfeel – yum! Potatoes are also great in curry and absorb spices well, and perfect in soups and stews for the same reason. A baked whole potato in its skin (jacket potato) is a classic British comfort food that offers a blank canvas upon which to add your choice of topping such as baked beans and cheese, tuna mayonnaise, chilli con carne or the retro-modern classic cottage cheese and chives. A simple Mediterranean inspired idea is boiled potato pieces dressed in extra-virgin olive oil, a squeeze of lemon, chopped fresh Continental parsley and a little salt. Absolutely perfect with any meat, poultry, fish or pulses/legumes such as butter beans or chickpeas. And leftovers are great as a salad base.
Potatoes are simple and underrated vegetables that are nutritious and delicious, with an extra serving of comfort at a time when you might need it after the festive season is over and you’re lining yourself up for the realities ahead. Be kind to yourself and enjoy the gifts potatoes bring all through the year.
Nutrition information per serving (172g (1 medium potato))
Nutrients Per serving Per 100 g
Energy (Kilojoules/Calories) 408 kJ (98 Cal) 237 kJ (57 Cal)
Protein (g) 2.6 1.5
Fats (g) 0.2 0.1
Saturated fats (g) 0 0
Carbohydrates (g)  20.8 12.1
Sugars (g) 0.3 0.2
Starches (g) 20.5 11.9
Fibre (g) 3.4 2
Sodium (mg) 14 8
Potassium (mg) 580 340
Vitamin C (mg) 19 11
Glycemic index (%)* 72 72
Glycemic Load (g)* 15 9
*Average
Source: Australian Food Composition Database-Release 2.0 and International tables of glycemic index and glycemic load values 2021
 
Nicole Senior is an Accredited Practising Dietitian, nutrition consultant, educator and food enthusiast who strives to bring nutrition science to life and delights in proving that healthy food can be irresistibly delicious.
Contact: You can follow her on Facebook, Instagram or check out her website.
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