More than just fries: Dietician says potatoes are healthier than you think | ABS-CBN

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More than just fries: Dietician says potatoes are healthier than you think

More than just fries: Dietician says potatoes are healthier than you think

ABS-CBN News

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Updated Apr 15, 2025 06:40 PM PHT

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Yellow potatoes. Handout

Potatoes tend to get a bad rap as these are often associated with deep-fried food such as fries. But according to a nutritionist-dietician, spuds are a lot healthier than you think. 

Jo Sebastian, who has gained a following for her realistic health and wellness content on TikTok and her "The Donut Box" podcast, believes that potatoes deserve a spot on your plate because they are not only nutrient-dense, but also versatile and affordable.

"It's an excellent source of vitamin C and a good source of potassium, fiber, iron, and protein," she said in a recent event by Potatoes USA in Makati. "It is fuel for your brain and your body because of the complex carbohydrates, which give more sustained energy."

"It's affordable and easy to prepare, and can easily fit into the Filipino diet. There are so many ways to prepare it," she added, citing local dishes like afritada, caldereta, and menudo. 

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According to Sebastian, potatoes are particularly useful for athletes or people who are into sports as a hobby as these can provide better energy for long-haul exercises. 

She also cited how spuds help protect muscles, and are a "perfect" electrolyte source.

"One of the biggest misconceptions is that potatoes are just carbs, because our tendency is to be afraid of it... There's so much more to potatoes than that," she said.

"It's so much more than just fries, though it's a form [of potatoes] I like to eat," she went on. "It has a lot more to offer us." 

When asked to compare a potato with white rice, Sebastian said the former has more potassium and vitamin C, while the latter has higher calorie content and lower fiber. 

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"It (potatoes) can be a carb source in your diet but I would say, as an Asian, I still would have my rice," she admitted. 

"But I think it's a great addition to the rotation of carbohydrates, to have more variety. And even as something to add into your plate, especially as a vegetable source in many of your dishes."

Sebastian said another great thing about potatoes is that they retain their nutritional value across their different forms -- fresh, frozen, and dehydrated. And while it's best to keep the skin on, the potatoes are still healthy without them.

As for the best ways to prepare them, the nutritionist-dietician said: "Baking and roasting would probably be the top. Another would be steaming."

"But if you do boil, use the water so you can still get whatever nutrients that did leach out, especially water-soluble ones like vitamin C. Or use less water or boil for less time to avoid leaching," she added. 

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