The French fry might be one of the most ubiquitous snacks here in the Philippines, with people of all ages munching these crisp sticks of flavorful goodness regularly.
However, despite the common view that these are unhealthy, the potato that is the base for all French fries is a healthy tuber that is underrated in terms of nutrition.
The humble potato as we know it is the source of energy for the plant itself, and because of this, it is a nutrient-dense vegetable that provides the energy, potassium, and vitamin C needed to fuel a modern active lifestyle.
A medium 148-gram skin-on potato provides 26 grams of complex carbohydrates or 9 percent of the daily value (DV). Carbohydrates are the primary fuel for the brain and a key source of energy for muscles. Furthermore, it also contains 2 grams of dietary fiber and along with complex carbohydrates, making the potato harder to digest. This results in a longer period of satiety. It could also help control blood sugar levels due to the extended digestion period
In addition, potatoes are also an excellent source of vitamin C at 27 mg or 3 percent DV that plays an important role in collagen production and immune function; a good source of potassium 620 mg or 15 percent DV a key electrolyte that aids in muscle, cardiovascular and nervous system function; and has 3 grams of plant-based protein.
US Potatoes tapped registered nutritionist Jo Sebastian who highlighted some of the key nutritional values of the spud and why it can easily be incorporated into the Filipino diet for a healthier meal.
Filipino dishes that see potatoes as a staple include tortang patatas, nilaga, afritada, menudo, kaldereta, menudo, and many more. Meanwhile, western dishes can include croquettes, gnocchi, French fries, chips, and many more.
Available in many varieties and formats, including fresh, frozen and dehydrated instant, the tater offers endless possibilities. Its neutral flavor also makes it a blank canvas for a variety of flavors, making it a highly versatile ingredient that can be used either as an addition to various dishes, or even enjoyed on its own.
Sebastian noted that to maximize the healthy aspects of potatoes, it must also be cooked properly. While deep and shallow frying results in favorites such as Rosti potatoes, hashbrowns and French fries, the amount of oil used ups the calorie content significantly. For those who are watching their weight, steaming and roasting potatoes result in a healthier dish that is still flavorful if seasoned well.
It is important to recognize the value that the potato brings to the Filipino household. As one of the most affordable, accessible, and versatile ingredients in the kitchen, potatoes can give classic family recipes a much-needed boost while allowing for more novel and contemporary ideas to help solve the problems that go with modern-day living.
