Potatoes have gone astray due to the overcrowded ‘low carb’ era, which seems to be taking over our plates.
It was successful for a while, and yes, I did lose weight quite effortlessly.
But — and there is a big BUT here — I couldn’t sustain it.
The real reason behind not sustaining any quick-fix diet is that you are deprived of critical nutrients.
That’s what keto/low-carb eating did for me. But, on the other hand, some people thrive on eating little to no carbs.
But for me, it just didn’t seem to work over the long term.
I see healthy eating as a critical part of our lifestyle, which we must adhere to throughout our lives.
Potatoes are no exception.
Perhaps they don’t provide as many vital nutrients as sweet potatoes do — but they serve a purpose in adding variety to our plates.
And that’s what having a ‘lifestyle’ plan is all about.
They are probably one of the cheapest carbs, versatile enough to be mashed, baked, boiled or even air fried.
Gone are the good old days when we would fry potatoes in toxic vegetable oil.
Now, air frying is the new ‘in’, and can you blame the movement? Anything air-fried without oil tastes delicious!
Potatoes are in two categories — waxy or starchy-based. The more starch potato has, the creamier they are.
These varieties are great in a mash or when baked. Waxy potatoes are better when boiled as they tend to keep their shape (hopefully not fall apart when chopping them).
Waxy potatoes go well in a potato salad.
To make your potatoes hold their shape in a salad without them crumbling to pieces when you bite into it, all you need to do is add vinegar and a touch of salt to the boiling water.
Vinegar helps your potato retain its shape.
Boil the potatoes for 30 minutes, and add your vinegar and a pinch of salt during the 13th minute of cooking. It’s essential to add those ingredients at that time.
What is so good about vinegar?
Vinegar helps the potato crust on the outside become pretty thin. You need to keep the skin (or crust) to keep the shape in your salad. Acid from the vinegar prevents the pectin in potatoes from breaking down too quickly.
But let me tell you something hidden in vinegar.
Not only is it good for keeping your potato intact, but it’s also great for lowering your glycemic and insulinemic responses.
A volunteer study was conducted amongst 13 healthy subjects. There were four meals applied in this study which included the following:
- freshly boiled potatoes, boiled and cold-stored potatoes
- boiled and cold-stored potatoes with the addition of vinaigrette sauce & white wheat bread
- freshly boiled potatoes
- boiled and cold-stored potatoes
These meals consisted of 20 carbs and were served breakfast after an overnight fast.
Blood samples were taken at time intervals.
The results were as follows:
- Cold stored potatoes increased their resistant content significantly by 3.3 to 5.2%
- Cold potatoes with added vinegar were significantly reduced by 43 and 31%
- Cold stored potatoes were reduced by 28% compared with freshly boiled potatoes.
Don't really like vinegar? How about adding apple cider vinegar, salt and olive oil.
Try sprinkling spring onions or red onions with chives and oregano. Then, add some bacon and boiled egg to make it more of a meal.
So, who said you couldn’t ‘dress up’ potatoes?
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2022 Ange Dim