FOR BREAKING NEWS VISIT WWW.QNS.COM JANUARY 6, 2022 • THE QUEENS COURIER 21
Your key to a healthier new year? Potatoes
It’s New Year’s resolution season, and
many people’s goals involve improving
their health - exercising more, eating better
and losing weight. While it can be
hard to stick to resolutions, a staple item
in your kitchen can give you a leg up -
Potatoes are a nutrient-dense vegetable.
Per 5.3-ounce serving, they have more
potassium than a banana and more vitamin
C than a tomato. Potatoes are also
packed with energy and are aff ordable,
delivering more nutrients per penny than
most other vegetables.
But how can potatoes help achieve your
resolutions? Let’s start with eating better.
Potatoes can play a key role in many of the
most popular approaches to eating well:
Plant-based diets are a growing trend,
but getting enough high-quality protein
is important. Potatoes provide 3 grams of
plant-based protein, which is more than
other commonly consumed vegetables
except dried beans. Try Vegan Mashed
Potatoes with Kale.
According to Whole30, “Potatoes of all
varieties are real, nutrient-dense foods,”
and the guidelines encourage mashed,
baked or roasted potatoes. Try Frittata
with Potato Crust.
WW (formerly Weight Watchers)
For people on this popular plan, potatoes
are a ZeroPoint food. Potatoes are
given this distinction because they’re “fi lling
and nutritious.” Try 12 Surprising
Ways to Cook with Potatoes from WW.
Mediterranean Diet, DASH
Diet and Flexitarian Diet
U.S. News & World Report has ranked
these as best overall diets as chosen by a
panel of health experts, and potatoes are
a staple in all three. Try Manhattan Paella.
Potatoes are naturally gluten-free, and they
can help provide several of the nutrients oft en
inadequately consumed by people following
gluten-free diets, such as fi ber, thiamin, folate,
magnesium, calcium and iron. Try Gluten-
Free Spiralized Hash Brown Casserole.
Along with being nutrient-dense, some
research suggests that potatoes are one of
the most fi lling foods you can eat. Studies
indicate that potatoes may stave off hunger
better than common sides like pasta,
rice and bread.
Beyond eating well, working out more is
a resolution for many people, and carbohydrates
provide important fuel for muscles
during exercise. However, not all carbs
are created equal. A medium potato has
26 grams of quality carbs, which is important
for optimal physical and mental performance.
Potatoes also deliver the energy,
potassium and vitamin C needed to fuel
your workout. In particular, the potassium
in potatoes is perfect for aiding muscle,
cardiovascular and nervous system function
during long endurance events.
On a fi nal note, you may believe that
sweet potatoes are healthier than regular
potatoes, but they’re more alike than
you think. Th ey provide similar amounts
of key nutrients like protein, potassium
and vitamin B6, all of which contribute
to a well-balanced, nutrient-dense diet.
Th ey’re also both included on the FDA’s
Top 20 Raw Vegetable list, and they’re
similar in calories and carbohydrates.
So, as 2022 gets underway, pass the
potatoes, and know you’re helping achieve
your health and fi tness goals for the New
Year. And be sure to check out www.potatogoodness.
com for more information
— Courtesy of BPT