The much-maligned tuber is said by some to have no place in a healthy diet because of its high glycemic index and carbohydrate content. But potatoes give a great nutritional bang for your money I and may remain on your plate as long as you watch your preparation style and portion size. "Potatoes are a nutrient-packed food - they contain vitamins C and B6, potassium, and fibre," says Sari Greaves, RD, a dietitian at New York-I Presbyterian/Weill Cornell's Cardiac Health Center. "If they're not loaded I with artery-clogging fats, they can easily be part of a healthy meal."

Why the bad rap?

"Potatoes have gotten a bad reputation because they have been touted as a food that can cause your blood sugar to spike," explains Greaves. While potatoes do have a high glycemic index (approx 80 per) and raise blood sugar more than many other foods, most people produce enough insulin to adequately regulate the rise.

Plus, potatoes are much lower in terms of glycemic load - a measure that factors in the food's carbohydrate and fibre content and more accurately reflects how your body processes the food. In addition, if potato is eaten with protein and non-starchy vegetable accompaniments, the rise in blood sugar that this tuber causes on its own is neutralized. "Even people with diabetes or insulin resistance do not have to shy away from eating potatoes as long as they incorporate them into a balanced meal and monitor their blood glucose carefully," says Greaves.

Potato pluses and pitfalls

Potatoes provide complex carbohydrates your body uses for energy, and they contain several beneficial nutrients. According to the American Dietetic Association, potatoes eaten with their skin are high in potassium, which, along with low sodium, may reduce the risk of high blood pressure and stroke. Potatoes also contain vitamin C, needed for healthy skin, bones, muscles, and blood vessels, and vitamin B6, required for red blood cell production and proper nerve function. And fibre, found primarily in the potato's skin, can help decrease your risk of diabetes, heart disease, and gastrointestinal disorders.

In addition, taters have a high "satiety factor," meaning that they can keep you feeling full longer and may help with weight loss. Potatoes become problematic only when they're prepared in unhealthy ways and eaten to excess. One serving equals one cup of diced or mashed potato. One medium boiled or baked potato that weighs 150 gm contains 100 calories, two grams of fibre, and 25 grams of carbohydrates. Add butter/oil, sour cream, and cheese to it and you've loaded up on calories, cholesterol, and fat.

Low-fat options

The best way to keep your potatoes healthy is to prepare them yourself and control portion size. Potatoes soak up oil like sponge. To make your fav mashed potato bhaji lean, fry chopped onions, garlic, green chillies, ginger, mustard and cumin in a non stick pan in half teaspoon oil. Boil, peel, and mash potatoes, and add a little low-fat milk, chicken or vegetable broth to keep the mass moist. Stir into the browned onion mixture. Cover and keep on a low flame for a couple of minutes to allow flavours to assimilate. Eat with hot chapatis or use as a sandwich filler.

Crave French fries? Cut potatoes into "fries" but toss them in olive or peanut oil and then bake them for a satisfying substitute. And get even more creative with seasonings - fenugreek, saunf, amchoor, oregano, rosemary, dill, and tarragon are just a few spices/herbs that marry well with potatoes

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