Our bodies need to have some carbohydrates each day to give us energy. The key is to eat mainly good carbohydrates. And the best type is the complex carbohydrate, which is absorbed more slowly.
In the main, potatoes are considered low GI so they’re a longer lasting source of energy for your body.
Potatoes are a source of complex or good carbohydrates and come with other goodness like essential vitamins and minerals. With less “starch” than rice or pasta and with vitamin C, iron and magnesium, potatoes are an important part of a healthy diet.
While trendsetters look for tomorrow’s next food fad, nutritionists are encouraging us to look at our favourite fruits and veggies as today’s super foods. Take potatoes, for instance, which are high in essential vitamins and minerals, low in fat and a potent source of antioxidants. Potatoes bring far more to the table than just carbohydrates.
People all over the world have been eating potatoes every day, every year, for hundreds of years, because they’re packed with dietary fibre, vitamins and minerals.
CARBOHYDRATES
Carbohydrates are the main energy source for our body, but should be taken in moderation. The good news is fresh potatoes contain 50% less carbs than rice and 25% less carbs than pasta.
POTASSIUM
Potassium is an essential dietary mineral and electrolyte that is stored in our body cells. It helps build muscle, regulates blood pressure and helps our heart and kidneys to function properly.
IRON
Iron is essential because it helps transport oxygen throughout our bodies. Lack of iron in your diet can cause fatigue. Most kids won’t eat broccoli once a day but they won’t say no to a potato.
VIRTUALLY FAT FREE
Virtually fat free, and with a low amount of calories/kilojoules per gram, look for potatoes if you’re watching your weight.
FIBRE
With 20% more fibre than pasta and more than double the fibre of rice, a daily serve of potatoes keeps your body running like clockwork.
VITAMIN C
Vitamin C is an antioxidant that helps slow down or prevent cell damage and protects us from infection. Because our bodies don’t store vitamin C we need to get a regular intake. And with more vitamin C than blueberries, potatoes are great way to get it everyday.
FOLATE
Folate is one of the B-group vitamins. It helps our bodies produce healthy red blood cells and is particularly important for pregnant women for reducing the risk of spina bifida in growing babies.
B-GROUP VITAMINS
There are 8 B-group vitamins and each one has an important function for our bodies, from strengthening our muscles, joints and ligaments, to anti swelling and nutrient absorption.
GI INFORMATION
THE GLYCAEMIC INDEX
The glycaemic index (GI) ranks carbohydrates in different foods according to how they affect blood glucose levels. Foods with a high GI value contain carbohydrates that are digested quickly, producing a faster and larger rise and fall in blood glucose. In contrast, foods with a low GI value contain slowly digested carbohydrates, which produce a gradual and lower rise in blood glucose.
To show the difference in blood glucose response, here’s a comparison of a high-GI food (white bread: GI value = 70) and a low-GI food (lentils: GI value = 30).
The lower the number, the slower the absorption of carbohydrates by the body
Nadine – 45
Royal Blue – 54
Almera – 53
Chelsea – 53
Bellita – 53
Carisma – 53