Written for The Alameda Sun February 2004

Low carb diets. Lots of folks have jumped on the bandwagon singing the old Fats Waller song "All that meat and no potatoes." Like all diets there is much controversy over the overall risks and benefits. I stand firm on gradually increasing our fruit and veg intake and decreasing greasy fatty foods until the fruit and veg becomes the center of our meals and the fatty foods become the side. Low carb diets can deprive us of some of the good carbohydrates that our body needs. A recent article on WebMD.com stated that although the human brain makes up only 2% of our total body weight, it uses up 30% of the days calories demanding that all its energy come from high-quality carbohydrates. At the end of the article it is suggested to eat "Brain Boosters" which includes a litany of fruits and vegetables along with other foods. To read the full article log onto my web site at www.producepair.com and click the "Eating Your Veggies Makes You Smarter" link on the What's Happening page.

One of the produce items that gets a bad rap in this low carb craze is potatoes. February is known in the produce industry as Potato Lovers Month. So in defense of the old spud I offer up some evidence that should get it off the hook. As they say on the TV news "you be the judge."

It all started about 7,000 years ago in the Andes Mountains where the potato was discovered growing underground. It became a staple rather quickly as it made its way around the world through travel and trade over the centuries. In the Inca empire potatoes were farmed along with corn and chili peppers. In 1778 Prussia and Austria fought what later became known as "The Potato War." In Britain during the Napoleonic wars the potato became the "poor mans wheat" and during World War II the Russians hoarded seed potatoes in giant basements with the belief that without them Russia would be defeated. In fact for a while there they were considered more precious than gold. Then there was the great potato blight in Ireland that actually led to famine.

So why was the potato so highly revered? Most likely the nutritive values that the old spud carries. Potatoes are high in Vitamin C. About 50% of the daily recommendation, along with 15% vitamin B and 750 milligrams of potassium - that's more than a banana!

Other nutrition in spuds include protein 6%, thiamin 8%, niacin 10%, folacin 8%, magnesium 8%, copper 8%, phosphorus 8%, along with some sprinklings of zinc and riboflavin. There are 110 calories in a 5.3 oz spud. That's a serving. There are also 3 grams of protein, 10 milligrams of sodium, 2.7 grams of dietary fiber. O yeah, zero grams of fat and zero grams of cholesterol. And finally, total carbohydrates; 23 grams.

How 'bout those potatoes?

All that nutrition and so many varieties to choose from. The standard russet variety is still king when it comes to sales. A close runner up is the ever popular Yukon Gold. Waxy in texture, sweet and buttery in flavor and thin skinned. Of course the red potato is still an old standby and how 'bout those purple potatoes? They make great potato salad, but think twice about presentation when you decide to serve them mashed. Other varieties like the white rose, the German Butterball along with fingerling varieties like the Red Thumb and Russian Banana hold a prominent place on the produce stand.

When picking potatoes in the store, look for firm full colored spuds. Avoid flabby, green or sprouting potatoes. Never cook a green potato because the greener the spud the higher the solanine levels. And don't eat the sprouts they contain solanine as well.

Remember potatoes alone are not the enemy. Its what we do to them that kills the nutrition. Peeling and boiling will certainly cook all of the nutrition right out of the spud and into the water. Then when the water is poured down the drain of the kitchen sink all that nutrition goes with it. Boil spuds with the skin on or roast them in the oven with a little brush of olive oil and some rosemary. Instead of glopping them down with sour cream and butter add some nonfat yogurt a little extra virgin olive oil and chives. Finally believe it or not, some of the above mentioned varieties taste great –just plain. So there you have it. I rest my case for the old spud. Next time someone calls you a potato head just remember it's a compliment, your brain is feeding off of the 23 grams of carbs.