The Well-Dressed Potato

Even though the low-carb diet craze is dying on the vine, an estimated 40% of Americans have adjusted their carb intake as a result of this diet trend. Dieters are now acutely aware that there are good carbs and bad carbs. However, confusion still abounds on which category any given carb falls into. Out of all the carbs, potatoes are getting the worst rap of them all. In many diet circles, potatoes are demonized. Should we reduce or eliminate potatoes from our diet? The answer is a resounding no, unless of course you don't enjoy eating potatoes.

The real problem is the way Americans prepare potatoes. The first mistake is peeling them. Did you know that most of the vitamins and minerals are locked inside the skin of a potato? The skin of a potato also provides fill-you-up fiber to help you feel satisfied longer, which means you end up eating less calories. Although it’s not necessary to be a slave to counting calories on my Carbs for Life Diet, in the final analysis weight loss = calories in minus calories burned.

Next, Americans love to deep-fry potatoes into the all-American french fry. On top of getting a toxic dose of artery clogging hydrogenated vegetable oils, the high temperatures used to make french fries release a high level of acrylamides, the cancer-causing compound found in deep-fried carbohydrates. Besides french fries, Americans love baked potatoes drenched in butter with mounds of cheese or sour cream. Prepare potatoes in this fashion, and you end up with unnecessary fat and calories.

The Science Behind the Healthy Potato

Potassium

Potatoes (skin included) are an excellent source of potassium. One medium-sized potato provides 21% of the recommended daily allowance for potassium, and diets rich in potassium have been shown to reduce the risk for high blood pressure, heart disease, and stroke. Potassium also helps to build strong bones because it aids in the retention of calcium.

Vitamin C and Glutathione

Looking to put more Vitamin C in your diet? Think potatoes! Vitamin C is a potent antioxidant that helps neutralize free radicals and prevent cellular damage. Scientists have discovered that free radicals accelerate the aging process and contribute to the cause of over 60 diseases. Vitamin C is essential for collagen formation to help build healthy skin and bones. Potatoes contain glutathione, another powerful antioxidant that helps protect the body against cancer.

Fiber

One medium potato with skin provides three grams of heart healthy fiber. That's 12 percent of the recommended daily intake for fiber. Research studies demonstrate that fiber is beneficial for a healthy digestive system and help reduce the risk of several types of cancer. Researchers at Pennsylvania State University, found that fiber increases satiety (satisfaction) between meals.

The Glycemic Index (GI)

The Glycemic Index (GI) is an evaluation system that measures how quickly foods, particularly carbs, raise blood sugar levels. Foods with a high GI score raise the blood sugar levels quickly. However there are several flaws in the glycemic index, including food combinations that readily alter the total glycemic index of a meal. For instance, potatoes are commonly eaten with toppings such as butter or vinegar. Although a potato alone has a high glycemic score, combining it with fat (butter) or acid (vinegar) will substantially lower the glycemic index score of a meal. A baked potato with a salad and vinegar dressing can lower the GI of the potato by up to 30%. Some foods that have a high GI score, such as potatoes, also score high on the satiety index (SI). The higher the SI of a food, the longer you are satisfied between meals. That means you eat less calories overall and consequently lose weight.

Tips for Creating a Well-Dressed Potato

Here are some tips on how to make America’s favorite vegetable friendlier:

Top a baked potato with a low fat or vegetarian chili, or simply top the potato with salsa.
Sauté your favorite veggies in some extra virgin olive oil, (carrots, green or red bell pepper and broccoli, etc.) Sprinkle on Bragg’s Liquid Aminos (Low Sodium soy sauce), and top the baked potato with the stir-fried veggie mix.

References

Brand-Miller, J. et. al. The New Glucose Revolution. New York:

Marlowe & Company, 1996.

Brand-Miller, R. & Foster-Powell, K. (1999). "Diets with a low

glycemic index: from theory to practice," Nutrition

Today, 34(2): 64-72.

Holt et al. (1995). “A Satiety Index of Common Foods,”

European Journal of Clinical Nutrition, 675-690.

-- Dr. James D. Krystosik

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.