Rich in protein, the potato is one of the most nutritious foods you can sink your teeth into, provided you cook it the right way

Replace rice with potatoes

Rich in protein, the potato is one of the most nutritious foods you can sink your teeth into, provided you cook it the right way

Why the fitness conscious make an about-turn each time they spot a basket of potatoes on a veggie shopping trip, nutritionists cannot comprehend. You can't go wrong with the potato, they say. Cheaper than most vegetables and grain, the potato is not all fattening like most believe.

Although India ranks third in global potato production, our per capita consumption is far lower than average global consumption levels and four to seven times lower than certain European countries. "Misconceptions restrict potato consumption in India. Urban Indians believe potatoes add to body fat, which is not necessarily true," says Virender Khatana, a food security expert.

Eat spuds, save the country
In fact, the humble tuber has been credited with averting famine and poverty, according to the Potato Journal of the Central Potato Research Institute (CPRI). By 2020, there will be a gap of 40 million metric tonnes between cereal supply and demand, experts predict. This is where the potato will step in. The high-yielding, short-duration crop can be easily harvested as nutritious food.

Dr SK Pandey, Director CPRI says, "On dry-weight basis, the protein content of potato is similar to that of cereals, and the quality of potato protein is comparable to that of milk. Due to high protein-calorie ratio and short vegetative cycle, potatoes yield substantially more edible energy, protein and dry matter per unit area and time than many other crops."

Statistics show that the potato contributes to approximately 2% of the total agricultural output despite covering only 0.67% of the total cropped area in the country.

Just what the doctor ordered
Dr Richa Anand, chief dietician at Hiranandani Hospital is all for the potato. "Potatoes are an excellent low-calorie source of potassium, iron and Vitamin C. You could even substitute bread or rice with potatoes, to accompany your grilled chicken, minus that dollop of butter or cream, of course," says Anand. The starch content of a potato is equal to that of most cereals, way higher than bread and rice. It contains antioxidants that rice and bread don't contain.

But that doesn't mean you rush out to buy the first pack of potato chips or French Fries you spot. "The trick is to boil, grill or bake potatoes rather than frying them," says Anand. "Potatoes are great if you have a tummy upset. The starch content helps bind stools. But because they are low in fibre, it's best you eat them with your greens," suggests Anand.

We bet you didn't know
>>Potato blossoms were once a hot fashion accessory. Queen of France Marie Antoinette paraded through the French countryside wearing potato blossoms in her hair.u00a0
>>Potatoes were literally worth their weight in gold. Gold Rush miners prized the veggie since it was high in Vitamin C, and prevented scurvy.u00a0
>>The potato was the first vegetable to be grown in outer space, in 1995.