Community Supported Agriculture
Potatoes
From our August 16, 2010 newsletter:
It's quite amazing what an unassuming tuber can contain. Within its red, yellow, white or brown protective exterior, a potato can provide much of the recommended daily allowance (RDA) of a number of vitamins and minerals. There are a lot of misconceptions about potatoes. Many believe that consuming them will cause weight gain and obesity, blood sugar “spikes” and insulin “surges. None of that is true! Although potatoes are high in carbohydrates, carbohydrates when consumed in normal amounts, DO NOT cause weight gain, obesity, blood sugar “spikes”, or insulin “surges”. Carbohydrates also do not cause diabetes, heart disease or cancer. Carbohydrates are the body’s primary fuel source. Muscles prefer them AND the brain relies on them. In fact, if cut out of your diet, your body will begin to breakdown muscle and other protein-containing tissues in order to make them. Just in case you have forgotten, your heart is a muscle. A medium potato (173 g) contains 37 g of carbohydrates.
Although low in fat, potatoes are rich in micro-nutrients and vitamins. When eaten with their skin, potatoes are especially high in vitamin C. A single medium-sized potato (173 g) provides nearly 17 mg of vitamin C. In addition to being essential in helping maintain healthy connective tissue and heal wounds, vitamin C aids in the absorption of iron. Iron is essential in helping the body convert food to energy, as well as aiding in resisting infections. Potatoes are a moderate source of iron, but do contain many minerals such as potassium, phosphorus and magnesium, and contains folate, pantothenic acid and riboflavin. A medium potato contains about 926 mg of potassium – that is more than a banana and 26% of your daily recommended amount. Potassium is essential in helping the body attain optimal muscle performance and improving the nerves’ response to stimulation. That same potato contains 48.4 mg of Magnesium and 121 mg of Phosphorus – both are 12% of your daily recommended amount; and 0.4 mg of Manganese – which is 19% of your daily recommended. Don’t forget the rest of the vitamins! Besides vitamin C, potatoes are a good source of B vitamins, which helps the body make healthy red blood cells and amino acids.
Another piece of good news, potatoes contain no fat, zero cholesterol and minimal sodium! What they do have is natural fiber in the skins. A medium potato contains 4 g of dietary fiber. Dietary fiber promotes general good health. That same potato also contains 4 g of highly digestible protein – that is more than 4 ounces of milk! Potatoes also contain dietary antioxidants, which play an important role in preventing diseases, especially those related to ageing. All of this wonderful nutrition is packed into a medium potato with only 161 calories! So you can enjoy this wonderful potato – it’s good for you!
Potatoes will store perfectly for 3-6 months or longer given the proper conditions.
First, never wash potatoes prior to storing. Moisture is the enemy, and no matter how well you dry them, you'll still leave small pockets of moisture which can start mildew growing.
Second, potatoes should always be stored in a cool, dark place. Exposure to light causes potatoes to turn green (and toxic!). Ever noticed green-edged potato chips? Don't eat those particular chips.
Don't store potatoes in the fridge either. That causes the starch to convert to sugar and the potato to turn dark. The ideal temperature is 45-50º F, and the potatoes should have plenty of breathing room for air to circulate. Storing them in brown paper sacks, or other moisture-absorbing material (not plastic) will also prolong their life.
Before storing, remove any potatoes that show signs of damage from harvest, or are soft, green, sprouting, etc. Salvage and eat damaged potatoes right away, and throw away soft, green, or sprouting ones. It's important to check stored potatoes occasionally and remove any that show signs of spoiling, as they will ruin the whole bunch if left to spoil.
Don't store potatoes with onions or fruits. The gases produced by each will spoil both.