Wednesday, March 30, 2005
Copyright © Las Vegas Review-Journal

BAD REPUTATION: So Misunderstood

People love potatoes, but know little about them

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Behold the humble potato in all its glorious forms: Russet, round red, long white, yellow flesh, purple and blue.

Throughout history, it's worn many labels: American kitchen staple, beloved comfort food, evil poison and, most recently, a dieter's worst nightmare. But the one word that best sums up the potato? Misunderstood.

People know they love them, but know little about them, according to the agency charged with singing the potato's praises, the United States Potato Board.

"Because of all the low-carb diets, people have completely lost awareness" of the potato's greatness, said Linda McCashion, spokeswoman for the board.

During the height of the recent low-carb diet phase, countless people dumped potatoes from their diets in an effort to lose weight. The root vegetable gained a reputation as nothing more than a fattening carb that, if consumed, would make you fat.

But nutritionally, it's a powerful vegetable, packing lots of essential vitamins and nutrients into a small, affordable package with skin. In fact, a medium potato contains 100 calories, 45 percent of the recommended daily allowance of vitamin C, 759 milligrams of potassium, three grams of fiber and no fat.

Those facts surprise most people, McCashion said.

In focus groups and statistical studies "people would say `No that's not true, they're just sugar, they turn to fat and go straight to your thighs,' " she added.

That attitude led to a slight dip in potato consumption, which the board tracks by monitoring sales of fresh potatoes to homes. But that's rebounded now that the low-carb fad seems to be on its way out, McCashion said.

Technically, there are thousands of potato varieties, but growers mostly stick with a handful, among them the purples, reds, whites and Russets, McCashion said. The nutrition content is the same in all, whether you're eating America's most common, the Russet, or Europe's favorite, yellow flesh. There's even a low-carb potato.

Russets, which are grown year-round in the Northwest, are good for baking because they're starchy, fluffy and they absorb flavors, McCashion said.

The reds and whites are solid, waxy potatoes, good for salads and side dishes, while the yellow flesh have a buttery texture and taste. They're good for most uses. Purple potatoes, with their nutty, dry flavor, appeal to a niche market, McCashion said.

There's some controversy among potato eaters over whether they should eat the skin, McCashion said. Many people think that the skin contains all of the nutrients, but that's a myth. It does contain most of the fiber, and "a good amount of fiber and potassium. I always eat the skin. I make it a point to eat them. I cook with skins on," she added.

And early studies show that potatoes may have a high concentration of antioxidants, McCashion said, adding that more research needs to be done. But knowing that this popular comfort food is so nutritious should be, well, comforting to those who love them.

"Most people (love potatoes). People have all these wonderful memories of them," McCashion said. "They are very filling and they have a wonderful texture."

The following are recipes courtesy of the United States Potato Board:

ITALIAN OMELETTE

1 pound (about 3 medium) russet potatoes

2 tablespoons olive oil

4 eggs

2 green onions, chopped

1/2 teaspoon each salt, paprika and Italian herb seasoning

1/4 teaspoon pepper

1/2 cup (2 ounces) shredded cheese (part-skim mozzarella, Cheddar, Swiss, fontina or Monterey Jack)

Slice potatoes 1/16-inch thick. In 12-inch nonstick skillet heat oil over medium heat. Spread potatoes in skillet in an even layer. Cook, turning occasionally, until browned, crisp and cooked through, about 20 minutes. In small bowl whisk remaining ingredients, except cheese. Pour egg mixture evenly over potatoes. Sprinkle cheese on top. Cover and cook until cheese is melted and eggs are set, about five to six minutes. Slide onto warm plate. Cut into wedges. Serves four.

GARLIC MASHED POTATOES

2 pounds (6 medium) potatoes, cut into 1-inch chucks

1 1/2 cups lowfat milk

3 tablespoons margarine

4 cloves garlic, minced

1/8 teaspoon salt

1/8 teaspoon pepper

In large saucepan, cook potatoes in two inches boiling water, covered, about 10 minutes until tender; drain thoroughly, then shake potatoes over low heat one to two minutes to dry thoroughly. Mash potatoes with potato masher or beat with electric hand mixer; reserve. Place milk, margarine and garlic in small saucepan; set over medium-low heat and simmer until heated through, beat into potatoes until thoroughly mixed and fluffy. Mix in additional milk, if necessary, to reach desired consistency. Season with salt and pepper. Serves six.