Better Nutrition February 2019

asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS
Potato Problems
The most popular vegetable in the United States is a bloodsugar-spiking
starch, a nightshade vegetable, and a commonly
genetically modified food /// BY MELISSA DIANE SMITH
: I love potatoes and consider them a comfort food. But a friend recently told me that
there are some nutritional problems with potatoes—and even health risks from eating
them. From a nutrition and health standpoint, what are the most important things to
know about potatoes? —Samantha S., Eugene, Ore.
Melissa Diane
Smith is an
internationally
known journalist and
holistic nutritionist who
has more than 20 years of
clinical nutrition experience
and specializes in using
food as medicine. She is
the cutting-edge author
of Going Against GMOs,
Going Against the Grain,
and Gluten Free
Throughout the Year, and
the coauthor of Syndrome
X. To learn about her
books, long-distance
consultations, nutrition
coaching programs, or
speaking, visit her
websites:
melissadianesmith.com
and againstthegrainnutrition.com.
a:You ask an important question
because potatoes are the most
popular vegetable in the United States.
Many people eat them without a thought
and without any knowledge of nutrition
problems or health risks associated with
them. The most important things to
know about potatoes are:
*
*
Potatoes seem like a harmless vegetable,
but they are quickly converted to
glucose. They can spike blood sugar
and insulin levels, and may contribute
to weight gain, which is why many
people on low-carb or low-glycemic
diets avoid potatoes.
The potato is a nightshade vegetable
that contains glycoalkaloids, which
*
have been implicated in the development
of intestinal permeability, digestive
trouble, and joint pain in some people.
Unless you buy organic, the chances
are good that the potatoes you eat are
genetically modified (GM), because
GM potatoes are now widespread
in the U.S. food supply. The creator
of GM potatoes, Dr. Caius Rommens,
recently wrote a book, Pandora’s Potatoes:
The Worst GMOs, warning about
potential dangers from GM potatoes.
Potatoes 101
There are many different varieties of
potatoes, and each of their
nutritional profiles vary. Russet
baked potatoes are good
sources of potassium, vitamin C, vitamin B 6
,
folate, niacin, iron, and manganese, but
they rank high on the glycemic index,
meaning that their carbohydrates are
quickly broken down into sugar, causing
blood sugar and insulin levels in the body
to rise rapidly. Red potatoes, on the other
hand, contain fewer calories and carbohydrates,
and slightly more niacin. And they
rank moderately on the glycemic index.
Potatoes and Weight Gain
A few studies have implicated potatoes
in weight gain. A 2009 study from
the Journal of the American Dietetic
Association that followed
42,696 participants over
a five-year period found
that eating potatoes
was associated with
an increase in waist
circumference in women.
Another study
in the New England
Journal of Medicine
that looked at the dietary
patterns of more than 120,000
participants found that
potatoes and processed
potato chips were the two
biggest contributors to weight
gain, with each serving per
day leading to an average
weight gain of 1.3 pounds and
1.7 pounds, respectively. Other
studies, however, have found no link
between potato consumption and waist
circumference or obesity.
Did You Know?
Potatoes are quickly
converted to glucose, and
can spike blood sugar and
insulin levels.
42 • FEBRUARY 2019