Believe it or not, potatoes are much healthier than you think, and Weight Watchers, who have just launched their new eating plan, have put potatoes right back where they belong: on the list of foods that you don’t have to measure or track. Yes, they are a starchy veggie, but starch isn’t that bad when you break it down.

Starch is a complex carbohydrate and research shows that it can help with weight loss because it contains a resistance starch that improves blood sugar control and helps insulin resistance. Potatoes are also quite high on the glycaemic index, but this effect can be mitigated by combining your spuds with protein and healthy fats.

They also top the satiety index, which measures how full you are after eating certain foods. According to some studies, one potato fills you up as much as seven croissants – with all the health benefits that go along with eating them. A study performed by researchers at Purdue University in the US found that potatoes contain 4-7 g of fibre and their resistant starch content fills up your digestive tract and slows down digestion, keeping you feeling fuller for longer.

And a medium potato contains only 163 calories, and because they take so long to digest, your digestive tract does not absorb all the calories. And the great news is that even a drizzling of olive oil and an oven can transform the humble spud into a gorgeous meal.

Here are some of our favourite incredibly new and inventive ways to cook with potatoes this summer.

MINI CROQUETTE FRESH HERB SALAD

POTATO CHEDDAR ROSTI

POTATO SKINS WITH GUACAMOLE AND SALSA

GREEN ENVY POTATO SALAD

For more information, visit potatonation.co.za or potatoes.co.za, or follow them on Twitter and Instagram.

The post 4 delicious ways to add potatoes into your summer menu appeared first on MyKitchen.

As the most important vegetable crop in South Africa and one of the world’s most recognised staple foods, the potato continues to play an important role in our diets, health and well-being. Plus, they’re always fresh, and always in season.

POTATOES ARE YOUR HEALTHY HELPER

We know they’re delicious and one of the most versatile ingredients to cook with and are best air-fried, boiled or baked with the skin on. They are super good for you as well. Potatoes with their skin on:
– are high in carbohydrates
– are naturally free of fat
– are naturally very low in sodium
– are high in the mineral chromium
– have the highest level of potassium in comparison to other veggies and starchy foods

POTATOES ARE THE NEW BREAD-WINNER

Different calorie sources can have vastly different effects on hunger levels and the hormones that control food intake. Calories play an important role in weight management and being conscious of the calories consumed in the diet is a key factor in optimising one’s weight.

However, the quality of the calories and the effect that the food eaten have on hunger and hormones must also be considered when making healthy food choices. We love the idea of swapping a slice of white bread for a boiled, steamed or baked potato for lunch. Dress it up with good-quality herbs and spices for added flavour.

DON’T BE A CHICKEN, EAT POTATOES! 

Did you know that you can swap a 40 g skinless chicken breast for a boiled, steamed or baked medium potato with its skin on?

We know that satiety plays an important role in controlling the portions of food eaten, which assists with optimal weight management. It is much easier to overeat foods that are high in simple sugars and fats due to their palatability and the energy density of foods high in these macro-nutrients.

Similarly, foods that are high in fibre and water are much harder to consume in excess due to the effect that these factors have on satiety levels. Therefore, if foods eaten contain a low satiety index, one will feel hungry quickly after eating them and this will result in an over-consumption of calories.

The opposite is true for foods high on a satiety index. Potatoes rank as one of the foods highest on a satiety index and, as a result, leave one feeling full and satisfied and do not lead to excess calorie consumption.

To join the conversation follow Potatoes South Africa on Instagram at potatoes_za or click here to visit their website.

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