To WHITE POTATO, or not WHITE POTATO- That is the question :)
(this article taken from http://www.newleafnutrition.com.au/page/41415/default.asp)
In response to Jeremy’s question re French fries, and to give some answers on the commonly asked question re WHITE potato, here’s a little more info:
It is the COMBINATION of foods eaten at any one time that determines how your body metabolises what you feed it and ultimately the impact that then has on your body.
Let me explain. If you eat a classified “High Glycemic Index” carbohydrate food (e.g. white potato) and you COMBINE it with a source of FIBRE (vegies), healthy WHOLE FOOD fats (e.g. avocado), or even a source of good protein (e.g. egg, lentils/beans, lean chicken, fish-tinned or fresh, etc), then the response in your body will be QUITE different compared to if you simply ate the high GI food on its own.
If, for example, you sit down to a meal of MASHED potato, depending on your current physiology (determined by your weight, health, gender, genetics, etc), your body might:
Rapidly digest the carbohydrates in the mashed (a form of PROCESSING) potato, leading to a HIGH insulin response, which in turn leads to a rapid uptake of the released sugar into the cells leaving your blood sugars LOW soon after eating
Result? Low blood sugars can trigger cravings, low moods, etc which may lead to after dinner nibblies... The high insulin response also encourages your body to STORE the excess energy that has come in which your body has no immediate need for (unless you have just exercise, are about to exercise, or are having for lunch in which case you may use the energy throughout the afternoon)
However, if you take the potato (a small-medium sized one) and bake it WHOLE in its skin (source of FIBRE), and serve it with low fat natural yoghurt and low fat cheese (both sources of PROTEIN), then your body may:
Slowly breakdown the carbohydrate in the potato, leading to a slow and steady release of sugars in the blood stream, which leads to a lower (normal) insulin response and greater fat burning potential
Result? You are satisfied for longer and more likely to tap into fat stores (IF you need to lose weight that is AND if your overall daily calorie intake is BELOW your requirements :) )
If this sounds complicated and confusing then you know why I always prefer to deal one on one with clients. There are just WAY to many things about you that make you incredibly UNIQUE :)
Ok!
So bottom line on the ‘Tato:
Eat a small-medium size one only (unless you are having a baked potato as the MAIN meal)
Keep SKIN ON (FIBRE)- mmm crispy! :)
Add minimal FATS – preferably NO butter, oil, sour-cream, mayo, full fat cheese, etc, unless you are adding a SMALL amount of a WHOLE food fat (e.g. avocado)
Serve with an EXTRA source of fibre (additional vegies-; a low fat coleslaw is an awesome compliment to a baked ‘Tato! Quick and easy too! Simply buy pre-shredded cabbage mix from supermarket; add low fat natural yoghurt and low fat mayo. Done! Yum!)
Add a good source of PROTEIN to complete the meal- skinless lean chicken breast, game meat, lentils/beans, low fat natural yoghurt and/or low fat cheese (small amount!)
Go for VARIETY! If you currently eat potato 5-7 days a week, mix it up! Introduce sweet potato, cobs of corn, or other nutrient-rich grain options to the evening meal (e.g. quinnoa, brown rice)
Oh! And re French fries, Jeremy, remember that to make these “tasty” (not to me anymore! haha) products they are cooked in OILS which thin strips of potato soak up like a sponge! Also, many of the common fats in deep fryers are “trans fats” which are INCREDIBLY dangerous to your health. They have been linked to heart disease, diabetes and many other HEART/HEALTH afflictions.
You can read more about Trans Fats at the Heart Foundation website.
Ok! So that’s me!
Over and out, until next time!
Mwah!
BridgetJane
Food Body Lifestyle Guru
Writer, Speaker, Consultant
www.newleafnutrition.com.au
bridget@newleafnutrition.com.au
"Your health is everything...Discover your TRUE health potential"
