Potato lovers desiring weight loss can learn how to cook potatoes in a slightly healthier way. And, yes, smaller portions are one key to success.
Is it possible to cook potatoes for weight-loss success?
Potato bashers (not "mashers") say to avoid potatoes because they are white, high-carb, and have a high glycemic index. Let's fact-check those claims.
Potatoes are white.
Yes, some are, although many aren't. There are white, red, yellow, and even purple potatoes. Fun fact: Purple potatoes are quite high in antioxidants called anthocyanins, the same antioxidant found in berries.
Potatoes are high-carb.
Yes, absolutely. About 90% of the calories are carbs. They're also high in fiber, very low fat, and do offer protein, all pluses! See chart below.
Potatoes are high in calories.
A large, 10-ounce baked potato has almost 300 calories; a more small, two-inch, four-ounce potato has roughly 130 calories. But if you load your large baked potato with a tablespoon of butter and two tablespoons of sour cream, you add on 200 more calories.
Potatoes have a high glycemic index.
A four-ounce potato has about 20 grams of carbohydrates. Yes, the glycemic index of potatoes is higher than many other foods. In reality, though, we most often eat mixed meals, not single foods. Eating a small portion of potatoes with lean protein and non-starchy veggies will slow digestion, keeping you full longer and helping with your weight loss plan. This will work much better than eating a solo 10-ounce baked potato with lots of toppings.
These healthy potato facts may explain why potatoes have been a diet staple for centuries
- Potatoes are filling. They're 75-80% water, which helps produce satiety.
- Loaded with many key nutrients, potatoes contain vitamin C, potassium, and fiber.
- Potatoes are low in sodium and fat.
- And, of course, they taste delicious.
What if you're trying to reduce carbs? Try these suggestions when you want to cook potatoes for your weight-loss plan
- Use potatoes in very small amounts.
- Choose fingerling or other small potatoes.
- When a recipe calls for potatoes and other vegetables, replace most or all potatoes with non-starchy veggies. See the vegetable list below for options.
- Cauliflower makes an excellent substitute for mashed potatoes. See the Premium recipe below.
Nutrient values for potatoes and lower-carb substitutes
| 4 oz serving, raw | Calories | Total carb | Fiber | Protein | Vitamin A | Vitamin C |
|---|---|---|---|---|---|---|
| White potato | 87 | 19.8g | 2.4g | 2.3g | 0 mcg | 22 mg |
| Red potato | 79 | 18.0 | 1.9 | 2.1 | 0 | 10 |
| Sweet potato | 98 | 22.8 | 3.4 | 1.8 | 804 | 3 |
| Butternut squash | 51 | 13.3 | 2.3 | 1.1 | 603 | 24 |
| Spaghetti squash | 35 | 7.8 | 1.7 | .7 | 7 | 2 |
| Turnip | 32 | 7.3 | 2 | 1.0 | 0 | 24 |
| Jicama | 43 | 10 | 5.6 | .8 | 1 | 23 |
| Carrot | 46 | 10.9 | 3.2 | 1.1 | 947 | 7 |
| Rutabaga | 42 | 9.8 | 2.6 | 1.2 | 0 | 28 |
| Cauliflower | 28 | 5.6 | 2.3 | 2.2 | 0 | 55 |
Healthy potato and potato substitute recipes for your weight-loss plan
Seasoned Grilled Potatoes:
Boil or microwave whole potatoes until barely fork tender. If microwaving large potatoes, pierce the skin with a fork several times. Cool and slice in half. Or if they are small, like fingerling potatoes, leave whole. Toss the cooled potato slices in a bowl with your oil of choice. Season lightly with salt, pepper, and your favorite herbs and spice like a dusting of paprika or chili powder for flavor. Dill - dried or minced - is also good. Heat your grill and cook the potatoes, turning once, until they're fork-tender, but not falling apart. If you're cooking other foods, transfer potatoes to the warming section of the grill. Serve as is, or garnish with salsa or a splash of balsamic vinegar. A four-ounce grilled potato serving will have roughly 145 calories, 24 g carb, 3 g protein, 2.5 g fiber, 2.3 g fat, depending on the amount of oil added.
Create your own custom variation of this potato recipe and enter it into MyNetDiary as a custom recipe.
Spinach & Red Pepper Frittata - This delicious frittata mixes in potatoes with an array of other vegetables.
Sweet Potato & Black Bean Breakfast Burritos - These vegetarian breakfast burritos offer 14.4 g fiber per serving.
Sweet Potato Pie Smoothie - Enjoy a delicious, nutrient-packed smoothie at only 294 calories per serving
Creamy Mashed Cauliflower - This popular recipe substitutes lower-carb cauliflower for potatoes.
With these ideas, you're sure to cook potatoes or potato alternatives in ways that are healthier for your weight-loss goals.
Contributions by Donna P Feldman MS RDN
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