Often when we are discussing eating a rainbow of vegetables for good health, French fries comes up. They are made from potatoes, but they are not recommended for our vegetable servings. But why?
A medium baked potato (with skin) is a good
source of potassium, vitamins C and B6, and fiber. But potatoes don’t
contain other nutrients, such as the carotenoids and phytochemicals
found in more brightly-colored vegetables. Peeling to remove the skin to make fries and chips
results in the loss of a large portion of the fiber, further diminishing
the potato’s nutritional value. In addition, French fries are typically
salted. Most of us consume more than the recommended amount of sodium,
and eating highly salted foods like fries makes that situation worse.
Deep frying potatoes to turn them into French fries does not change
them that much, but it does increase the number of calories per serving,
so we get less nutrients per calorie when we eat them. We each need a
particular number of calories to fuel our bodies, and we also need a
sufficient intake of many different nutrients. If we choose to consume
something like French fries frequently and in a large quantity, we will
surpass our calorie needs before we meet all of our nutrient needs,
which can impact health.
We can enjoy potatoes sometimes as part of a balanced, healthy dietary
pattern. Think of them as a substitute for grains rather than vegetables
when you fill up your plate. Leave the skin on, prepare them in a
variety of ways, and avoid adding a lot of butter, cream, and salt.
Round out your plate with plenty of colorful vegetables and other plant
foods.
Tuffs Newsletter Article
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