CHIP Alumni Association (PACAA)

CHIP Tip No. 17: The Potato Question
from CHIP Clinical Manager Amy Lister, R.D.

Many health-conscious individuals are confused about whether potatoes can be a part of a healthy diet. The answer is "yes."…with a bit of explanation.

The problems with eating potatoes usually don't lie with the potatoes themselves, but rather what we do to them. For example, a baked potato topped with generous helpings of butter, sour cream, cheese and bacon bits is very high in both calories and fat—negatives compounded by the fact that this "loaded"spud is usually just one accompaniment to an ample portion of meat and perhaps other side dishes. Other common forms of potatoes are French fries and potato chips, which generally harbor too much sodium and fat to be healthy.

Those concerned about blood glucose levels should note that potatoes have a high glycemic index. This means they increase blood sugar quickly, compared to other foods. However, this is not a reason to avoid potatoes completely. When topped with a little protein, vegetables and a healthy fat, the combined glycemic index can be much lower. Some research shows that a lower glycemic index also may be helpful for weight loss.

Yes, potatoes can be healthy. Remember: Portion size is important with all starchy foods. If you plan to make a potato the centerpiece of your meal, a large potato is fine. But if it is only a small portion of your plate, stick to a smaller one, about the size of a computer mouse.

Love those spuds? Try these three healthy meal ideas that feature the potato as the center of the plate. Leave the scrubbed skins on for additional vitamins, minerals and fiber.

• Chili Baked Potato
• Spoon vegetarian chili over a split baked potato. Homemade chili is best. Look for a low-sodium prepared variety when time is limited. Healthy Valley makes several good vegetarian chili options.
• Top with green onions and non-fat sour cream.
• Broccoli Topped Potato
• Add cooked broccoli and shredded soy cheese to a split baked potato. (This is a great way to "sneak"broccoli into a meal without complaints from children
• Fiesta Baked Potato
• Top a split baked potato with black beans, cooked frozen corn, non-fat sour cream and salsa for a quick tasty meal.