The Food Coach

Healthy Food Database - Potatoes

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The numerous Irish descendants over here are possibly a result of the famine that hit Ireland when the country's potato crop was hit with black rot. Many Irish fled to America and Australia. Potatoes are the most cultivated vegetable in Australia.
There are numerous varieties of potato (see specific listings) but two specific types - floury and waxy. Floury have a high starch content while waxy have a low starch content. New potatoes are small waxy potatoes with thin skins.

Note: when peeled, the level of salicylates in white potatoes drops to safe/negligible amounts.
Category: Vegetable
In Season: all year
To Buy: Select unwashed potatoes that are firm and dry. Avoid any with green patches - the green is an indication of the toxin solanine. Avoid also potatoes that are wrinkled and spongy.
To Store: Old potatoes will keep for weeks in a paper bag with plenty of ventilation. Never store potatoes in plastic bags. New potatoes should be used within a few days.
Tips & Tricks: For lower GI buy waxy potatoes.

Nutrition (1 Unit):

Weight (grams): 150
Carbohydrates, g: 19.8
Fibre, g:
Fat (g): 0.2
Monosaturated Fat , g: 0.0
Niacin (B3):
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 434
High GI > 70 : Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; High GI foods raise blood sugar levels quickly and creating energy spikes followed quickly by energy slumps.
Protein (g): 3.6
Saturated Fat, g : 0.0
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Vitamin B6: Important in development and maintenance of nervous system. Also plays a role in prevention of inflammatory and skin diseases, hormone production and the metabolism of protein, fat and carbohydrates.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low

Cooking:

Cooking Tips: Floury potatoes (Bison, Sebago) are suitable for mashing and baking (and chips, although no-one reading this site will be making chips!) Waxy potatoes (Desiree, Kipler, Pontiac) hold their shape and are suitable for boiling and salads.

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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