The health and digestive benefits of potatoes
History and benefits. Potatoes are not only delicious, they also offer numerous health benefits. Rich in nutrients, energetic and beneficial for digestion, they deserve a special place in our diet. So don't hesitate to include them in your meals and enjoy all their benefits.
VEGETABLES
The incredible history of the potato, from its discovery to the present day:
Potato: The Great Journey from Antiquity to Our Plates.
Today, the potato is an integral part of our daily diet. Yet this much-loved ancestral root vegetable went through many ups and downs before conquering our kitchens and our hearts. Here's a look back at the potato's fascinating journey through the centuries and continents.
Millennia of origins in the Andes.
It was in the heart of the Andes mountains in South America that the incredible story of the potato took root some 8,000 years ago. The Indian populations of Peru and Bolivia were the first to domesticate and cultivate this small tuber with its many varieties.
Native to the Andean highlands, the wild potato had already been present in this region since the end of the last Ice Age. Inhabitants gradually selected the largest species and turned them into a major source of food.
Over the centuries, more than 200 different potato varieties were developed through a meticulous selection process. Easy to preserve, these tubers were dried and constituted a crucial food reserve for Andean populations.
The potato is particularly well adapted to the extreme climatic conditions of this mountainous region. What's more, it grows on poorly fertile land at very high altitudes.
Since ancient times, the potato has played a key role in the diet, agriculture and even culture of the Andean peoples. For several millennia, it was a pillar of their civilization.
The Controversial Discovery of the “New World
Then, in 1532, Spanish explorer Francisco Pizarro landed in Peru at the head of his conquistadors. During his expeditions in the Andes, he was astonished to discover Amerindian populations growing strange tubers: potatoes.
Pizarro and his troops brought a few potato plants back to Spain in 1567. At first, however, their introduction into Europe was very limited. Many people were still wary of this curious “root of the Indies” with its unpronounceable name.
It wasn't until a century and a half later that this vegetable aroused a little more interest on the Old Continent. In 1616, the officer and botanist John Gerard offered a few potato plants to the English Court. The Queen had them planted in her royal gardens out of curiosity.
In 1663, it was France's turn to welcome this new vegetable, thanks to the agronomist Parmentier. Enthused by the nutritional potential of the potato, he led numerous campaigns to convince the population of the benefits of the “ennobled plant”.
Despite many misgivings, ranging from preconceived ideas to irrational fears, the potato slowly began to spread throughout Europe. But its adoption in the fields and on the table was still very timid.
Potatoes and famines.
It was a tragic famine in 1770 in several regions of France that really brought the potato to the forefront of European agriculture. Its exceptional nutritional qualities and generous yields won over desperate peasants.
King Louis XVI officially authorized potato cultivation throughout the kingdom. His minister Turgot even distributed brochures extolling the virtues of this providential plant for inexpensive food.
Faced with this extraordinary “root of the soil” capable of regrowing by itself each year without effort, mentalities progressed. Age-old prejudices gradually fell away, and the potato conquered the fields in record time.
At the same time, at the beginning of the 19th century, England was also facing terrible famines caused by the Napoleonic wars and the scarcity of cereals. The government launched a vast program to encourage the widespread cultivation of potatoes in the country.
Rich in essential nutrients, this starchy food became a veritable “food-camelot”, as it was called at the time, making it possible to overcome food shortages and feed the most destitute. The potato literally saved millions of lives in Europe.
The terrible episode of the “Great Famine” that struck Ireland from 1845 to 1849 only reinforced the potato's vital status. The country was entirely dependent on the tuber as its main food crop. But a dreaded pathogen, late blight, devastated the potato crop for several years.
The consequences were apocalyptic, with almost a million deaths and the mass emigration of two million Irish fleeing the famine. This tragedy left a deep impression on people's minds, and accelerated the spread of the potato as a providential plant.
The Conquest of the World's Countryside.
After these disastrous episodes, intensive potato cultivation spread rapidly throughout Europe. The vegetable's record yields helped stabilize food production and reduce dependence on cereals, which had become scarce.
From the 19th century onwards, the potato took on vital importance for farmers and workers thanks to its low cost and undeniable nutritional virtues. Along with bread, it became their main source of daily calories, ensuring their subsistence.
At the same time, the potato was rapidly conquering the rest of the world, thanks to the great movements of colonization and immigration. Carried by ships and convoys, they traveled from the Americas to Africa, via Asia and Oceania.
Wherever it is introduced, the potato demonstrates its incredible capacity to adapt to the most diverse climates and soils. Its qualities make it a major local food for many underprivileged populations.
In the 20th century, thanks to agricultural progress and the development of new varieties, world potato production literally exploded. From 17 million tonnes in 1900, this has risen to 376 million in 2014! China, India and Russia became the world's leading producers.
The potato on our modern plates
The 20th century also marked a turning point for the potato, with its industrialization and democratization in our kitchens. Aided by new freezing, dehydration and preservation technologies, the potato is no longer a simple subsistence vegetable.
The potato now comes in all sorts of forms in the agri-food industry: French fries, potato potato chips, flaked or powdered purees, croquettes, etc. It is becoming an essential ingredient in all kinds of dishes. They have become an essential ingredient in many ready-made meals and processed products.
In the 1960s-1970s, the rise of fast food and the famous “French fries” brought the potato fully into the modern era. Its popular image as a family-friendly, affordable product made it a must-have in the fast-food industry.
At the same time, the potato persists as a staple in traditional cuisines the world over. Every region, every culture has reappropriated this vegetable in its own way, creating a myriad of typical local recipes.
From the famous British fish & chips to Spanish tortillas de patatas, from tasty Indian aloo gosht to irresistible French gratins dauphinois, the potato is found on tables the world over.
Today, with an annual production of over 368 million tonnes, the potato is the 4th most consumed food in the world, after rice, wheat and milk. A global success story for this humble tuber born thousands of years ago in the heart of the Andes!
The Health Benefits of the Potato.
Beyond its extraordinary historical epic, the potato also deserves to be celebrated for its incredible nutritional virtues. Far from being a simple, caloric starchy food, the potato harbors a wealth of benefits for a balanced diet.
First and foremost, it's a good source of high-quality vegetable protein, with almost 2g per 100g. Potatoes also provide valuable antioxidants such as vitamins C and E, as well as essential minerals such as potassium, phosphorus and magnesium.
Rich in dietary fiber, it has numerous beneficial effects on intestinal transit and satiety. What's more, potatoes are naturally free of fats, cholesterol and sodium when unprocessed.
Potatoes are also packed with bioactive components that are highly beneficial to health, such as carotenoids, phenolic compounds and specific plant proteins.
Several studies have highlighted the positive effects of potatoes in reducing the risk of cardiovascular disease, certain cancers and obesity. Of course, it all depends on the cooking and seasoning methods used!
In short, far from preconceived ideas, the potato is indeed a healthy food to be consumed without moderation as part of a varied and balanced diet. Today, they are one of the cornerstones of a tasty, health-conscious family cuisine.
Organic and sustainable potatoes.
With the growing environmental awareness of recent years, the potato has also made a shift towards more sustainable and eco-responsible production methods. Organic farming is booming for this popular tuber.
By abandoning the use of chemical pesticides and fertilizers, organic potato farming helps preserve soil, groundwater and biodiversity. It also produces products richer in antioxidants, vitamins and minerals.
Many small local producers have taken up organic potato growing, developing old-fashioned varieties that are often tastier and more fragrant than conventional commercial varieties.
Some regions even specialize in exceptional “terroir” potatoes, such as the Ile de Ré with its famous “bonnotte”, or the Marne with its “Choulette”. A renaissance for biodiversity and the authentic flavours of this vegetable.
In addition to organic farming, new, more environmentally-friendly cultivation techniques are emerging for potatoes. These include agro-ecology, which aims to regenerate soils through practices such as permaculture and intercropping.
The rational use of varieties that are more resistant to disease and climatic hazards also helps to reduce the need for phytosanitary treatments. Similarly, optimizing drip irrigation limits the waste of water resources.
Finally, better management of stocks and logistics discourages food waste, which still affects the potato sector too much. Efforts are also being made to recycle unsold produce for charitable associations or animal feed.
All these agricultural alternatives are shaping the contours of a “sustainable potato” produced locally with respect for the environment. A must for consumers concerned about their ecological impact!
The potato in all its states.
Whatever one may say, the potato remains one of the world's most loved and essential vegetables. As versatile as they come, they are available in a multitude of recipes to suit all tastes.
As a side dish or main course, this tuber can be cooked in a thousand and one ways: boiled, steamed, baked, sautéed, roasted, fried and more. Each cooking method gives it a unique texture and taste, to be enjoyed without moderation.
Potatoes also lend themselves wonderfully well to a wide variety of preparations. Whether savory or sweet, they can be used in a wide range of flavors to enhance any dish.
Who hasn't succumbed to delicious gratins dauphinois, irresistible fried potatoes with bacon or the now unavoidable home fries? The potato has an incredible capacity to constantly reinvent itself in our kitchens.
From rustic tarts and velvety soups to croquettes and mashed potatoes au gratin, there's no shortage of recipes for enjoying this starchy staple in all its guises. Healthy, filling and tasty, the potato is a natural choice for our tables, day after day.
Not to mention its central role in many traditional culinary specialties across cultures: Parisian gâtine, Indian chole bathure, English shepherd's pie, Polish zapiekanka, Spanish tortilla, and many more!
Finally, who hasn't dreamed of biting into a freshly harvested potato? A simple joy to put in your mouth and enjoy with just a little salt and fresh butter. The ultimate in taste and authenticity for this earthy vegetable.
One thing's for sure: two centuries after its stormy introduction to Europe, the potato has definitely taken the lion's share of our plates and our hearts!
The environmentally-friendly cultivation techniques used for potatoes?
Organic farming.
This is the most widespread method of ecological potato cultivation. It totally proscribes the use of synthetic chemical fertilizers and pesticides. Instead, we rely on organic fertilizers (compost, manure), crop rotation and natural pest control preparations. The use of hardy, local varieties is also essential. Organic farming preserves soil, water and biodiversity.
Permaculture.
This practice aims to create self-sustaining agricultural ecosystems inspired by natural ecosystems. For potatoes, this means growing crops in association with other complementary plants, and using mulch and compost to regenerate the soil. The aim is to recreate a natural cycle that is as autonomous as possible.
Resistant varieties.
Numerous breeding programs aim to create new potato varieties that are more robust to disease, insect pests and water stress. This makes it possible to drastically reduce the need for chemical treatments.
Reasoned water management.
With global warming, optimized irrigation of potato crops is crucial. Underground drip systems or tensiometric probes help reduce water consumption.
Integrated biological control
Instead of using pesticides, we prefer to introduce insects or auxiliary micro-organisms to combat pests naturally. Certain plant-based preparations can also be sprayed to ward them off.
All these alternative methods help to make potato growing greener, while preserving natural resources and reducing environmental impact. A must if we are to ensure the sustainability of this starch crop in the future.
What are the advantages of organic farming for growing potatoes?
Organic farming offers many advantages for sustainable, environmentally-friendly potato cultivation:
Soil preservation.
Without chemical fertilizers, soils retain a better structure and greater microbial biodiversity. By adding organic matter such as compost or manure, the soil is naturally enriched with nutrients. It also prevents erosion and leaching.
Protecting water tables.
By eliminating pesticides and nitrates, we avoid contamination of watercourses and groundwater by chemical residues. Water remains a healthy resource.
Biodiversity preserved.
The absence of synthetic phytosanitary products protects auxiliary insects, pollinators and the surrounding flora and fauna. Instead, natural ecosystems are encouraged.
Better nutritional quality.
According to numerous studies, organic potatoes contain more vitamins, minerals and antioxidants than conventional potatoes. They are also free of undesirable pesticide residues.
Lower greenhouse gas emissions.
By renouncing synthetic nitrogen fertilizers, the main source of N2O emissions, organic farming reduces its impact on global warming.
Enhancing the value of old varieties.
Many local varieties, sometimes forgotten, are brought back into organic farming for their hardiness and incomparable flavor.
Traceability and local ties.
Potatoes from small, locally-grown organic farms are more traceable and enhance the value of the terroir.
All arguments that appeal to a growing number of producers and consumers concerned about their food and their environment. Even if yields are sometimes lower, organic farming allows potatoes to be grown ecologically and sustainably.
The main stages in growing potatoes:
Soil preparation.
Potatoes thrive in well-drained, loose soil rich in organic matter. Before planting, work the soil well by ploughing or ridging. Add compost or well-decomposed manure to enrich the soil.
Choice of plants.
Choose certified healthy seedlings or tubers with buds, of a variety suited to your region. You can also use potatoes from the previous year, stored in a dark place.
Planting season.
In most regions, the best time to plant potatoes is in spring, from March to May, when the risk of frost has passed. But some varieties can be planted as early as February under cover.
Planting technique.
Make trenches or mounds 60 to 80 cm apart. Place the plants or tubers about 30 cm apart and cover them with 10 cm of soil. Mulching at the base will help conserve moisture.
Watering.
Potatoes need cool but not soggy soil. Water regularly, but avoid over-watering, especially during tuberization in summer.
Ridging.
When the shoots reach 20 cm in height, remove some of the soil around the stems to butter them. Repeat the operation two or three times. This encourages tuber development.
Harvesting.
Depending on the variety, you can harvest potatoes 3 to 5 months after planting by cutting off the stems. Harvest in dry weather for best storage.
Crop rotation.
To prevent disease, it's advisable not to replant potatoes in the same place for at least 3 to 4 years.
By following these steps, and with a little experience, you'll obtain a fine harvest of healthy, tasty home-grown potatoes! Don't hesitate to mulch, weed regularly and watch out for pests.
The main pests to watch out for when growing potatoes :
Late blight (Phytophthora infestans)
This is one of the potato's worst enemies. This fungus causes leaves to dry out and tubers to rot. Regular crop rotation and the use of resistant varieties help to prevent this.
Colorado beetle (Leptinotarsa decemlineata)
This voracious insect devours the leaves of potato plants. Biological control with nematodes or Thuringian bacillus is an ecological solution.
Cyst nematodes (Globodera sp.)
These microscopic worms attack roots and tubers, causing deformations and cavities. Good drainage and strict crop rotation are essential.
Wireworms (Agriotes sp.)
The larvae of these insects gnaw and hollow out tubers, facilitating the entry of fungi and bacteria. Thick mulching and repellent plants can keep them away.
Rhizoctonia (Rhizoctonia solani)
Fungus responsible for black scurf, which deforms tubers. Crop rotation over 4-5 years and the application of compost help control it.
Aphids (Macrosiphum euphorbiae, Aulacorthum solani)
By attacking leaves, aphids weaken plants and transmit viruses. Releases of beneficial insects (hoverflies, lacewings) regulate their populations.
So many bio-aggressors to keep a close eye on for a successful crop. Rotation, the addition of organic matter, mulching and integrated biological pest management are the best ways to protect against them, while avoiding the use of chemical products.
The potato has many nutritional benefits, making it a healthy food to include in a balanced diet:
A good source of fiber.
With around 2.5g of fiber in a medium-sized potato, this vegetable helps regulate intestinal transit and provides an interesting source of satiety thanks to its soluble and insoluble fiber content.
Rich in vitamins and minerals.
Potatoes provide significant quantities of vitamin C, vitamin B6, potassium, phosphorus, magnesium and manganese, which are essential for many bodily functions.
Vegetable protein provider.
With nearly 2g of protein per 100g, potatoes are an excellent complement to protein intake, especially when combined with legumes.
Low glycemic index.
Despite its starch content, the potato has a moderate glycemic index, making it a good choice for diabetics or those wishing to control their blood sugar levels.
Source of antioxidants.
Potatoes, especially those with pigmented flesh, contain high levels of carotenoids, phenolic compounds and vitamin E, with their anti-oxidant properties.
Low in fat and cholesterol-free.
Naturally, potatoes are completely free of fat, cholesterol and sodium, all of which are essential for a healthy diet.
Numerous studies have also highlighted the beneficial effects of potatoes in reducing the risk of cardiovascular disease, certain cancers and obesity.
Of course, to make the most of these benefits, it's advisable to opt for healthy cooking methods such as boiling or steaming, and to avoid excess fat, salt and frequent frying.
5 Potato Recipe Ideas:
1. Baked Potatoes:
Ingredients:
4 medium potatoes
2 tablespoons olive oil
Salt and pepper to taste
Your favorite spices (optional)
Toppings of your choice: sour cream, bacon, grated cheese, chives, etc.
Instructions:
Preheat your oven to 200°C.
Wash the potatoes thoroughly to remove any dirt. Do not peel them, as the skin adds texture and flavor.
Dry the potatoes well with a clean kitchen towel.
Using a fork, prick each potato several times to allow steam to escape during cooking.
Place the potatoes on a baking sheet and brush with olive oil. Season generously with salt, pepper, and any spices of your choice.
Wrap each potato individually in aluminum foil. This will help trap the heat and cook the potatoes evenly.
Place the baking sheet in the preheated oven and bake the potatoes for about 45 to 60 minutes, or until tender when pierced with a knife.
Once cooked, remove the potatoes from the oven and let them rest for a few minutes.
Carefully unwrap the potatoes from the foil, as they will be very hot.
1 Serve the baked potatoes hot and top with your favorite toppings such as sour cream, bacon, shredded cheese, chives, or any other toppings of your choice.
There you have it! You are ready to enjoy delicious baked potatoes that are crispy on the outside and tender on the inside. Enjoy!
2. Potato Pancakes:
Ingredients:
4 medium potatoes, peeled and grated
1 medium onion, finely chopped
2 tablespoons flour
1 egg, lightly beaten
Salt and pepper to taste
Vegetable oil for frying
Instructions:
In a large bowl, combine the grated potatoes and chopped onion. Lightly press the mixture to remove excess moisture.
Add the flour, beaten egg, salt and pepper to the bowl. Mix all ingredients well until uniform.
In a large skillet, heat enough vegetable oil over medium heat.
Take a small amount of potato mixture in your hands and shape it into a flat pancake. Carefully place the pancake in the hot pan. Repeat this step with the remaining potato mixture, making sure not to overcrowd the pan.
Cook the hash browns for about 4 to 5 minutes on each side, until golden brown and crispy.
Once cooked, remove the hash browns from the pan and place them on paper towels to drain off excess oil.
Repeat steps 4 to 6 until all of the potato mixture is used.
Serve the hash browns hot, with your favorite sauce, such as sour cream, ketchup, or mint sauce.
And there you have it, delicious hash browns that are crispy on the outside and tender on the inside. Enjoy!
3. Potato Gratin:
Ingredients:
1.5 kg potatoes, peeled and thinly sliced
2 cloves garlic, minced
2 cups heavy cream
1 cup milk
2 cups grated cheese (such as Gruyere or Emmental)
Salt and pepper to taste
A pinch of grated nutmeg (optional)
Butter for the pan
Instructions:
Preheat your oven to 350°F.
Generously butter a gratin dish.
In a saucepan, combine the heavy cream, milk and minced garlic. Heat over medium heat until hot, but do not boil. Season with salt, pepper and a pinch of grated nutmeg, if desired.
Arrange a first layer of potato slices in the baking dish. Pour some of the hot cream mixture over the potatoes, then sprinkle a handful of grated cheese on top.
Repeat the process, alternating layers of potatoes, cream and cheese, until all the ingredients are used up. Be sure to finish with a layer of cheese on top.
Cover the baking dish with aluminum foil and bake for about 45 minutes.
Remove the aluminum foil and continue baking for about 15 to 20 minutes more, or until the top is golden and the potatoes are tender when pierced with a knife.
Once cooked, remove the gratin from the oven and let it rest for a few minutes before serving. This will allow it to set a little.
Serve the potato gratin hot as an accompaniment to meat or a green salad.
There you have it, you now have a delicious creamy and tasty potato gratin to enjoy. Enjoy!
4. Potato Salad:
Ingredients:
1 kg potatoes, peeled and cubed
1/2 red onion, finely chopped
3 gherkins, finely chopped
3 tbsp mayonnaise
2 tbsp Dijon mustard
2 tbsp cider vinegar
Salt and pepper to taste
2 hard-boiled eggs, sliced (optional)
Fresh chives, chopped (for garnish)
Instructions:
Bring a large pot of salted water to the boil. Add the potato cubes and cook until tender, but not too soft. This will take about 10 to 15 minutes. Drain the potatoes and let cool slightly.
Meanwhile, in a large bowl, mix together the mayonnaise, Dijon mustard and cider vinegar. Season with salt and pepper to taste.
Add the cooled potatoes to the bowl with the dressing and toss gently to coat the potatoes with the dressing.
Add the finely chopped red onion and pickles to the bowl. Toss again to incorporate.
If desired, add the hard-boiled egg slices on top of the salad.
Refrigerate the potato salad for at least an hour to allow the flavors to blend and develop.
Just before serving, sprinkle the potato salad with chopped fresh chives for a fresh touch.
And there you have it! You now have a delicious potato salad ready to enjoy. Perfect for a barbecue or summer meal. Enjoy!
5. New potatoes:
Ingredients:
500g new potatoes
2 tbsp olive oil
3 cloves garlic, minced
Salt and pepper to taste
Fresh herbs (such as rosemary or thyme), chopped (optional)
Instructions:
Preheat your oven to 200°C.
Wash the new potatoes thoroughly to remove any dirt. No need to peel them, as the skin adds texture and flavour.
In a large bowl, toss the potatoes with the olive oil, minced garlic, salt and pepper. Make sure the potatoes are well coated with oil and seasoning.
Spread the potatoes in a single layer on a baking sheet lined with parchment paper or a non-stick coating.
If desired, sprinkle chopped fresh herbs over the potatoes for extra flavor.
Place the baking sheet in the preheated oven and bake the potatoes for about 20 to 25 minutes, or until golden brown and crispy on the outside and tender on the inside. Stir the potatoes halfway through to ensure even cooking.
Once cooked, remove the new potatoes from the oven and let them rest for a few minutes before serving.
Serve the new potatoes warm as an accompaniment to meat or as a side dish. They are delicious with a cream sauce or a simple garlic mayonnaise.
Enjoy these crispy and fragrant new potatoes! Bon appétit!
FAQ about potatoes:
1 - Is the potato a vegetable or a starchy food?
The potato is considered a starchy food because of its high starch content, but botanically speaking, it is a vegetable from a tuber.
2 - Why is the potato good for your health?
It is rich in fiber, vitamins (C, B6), minerals (potassium, phosphorus) and antioxidants. Without fat or cholesterol, it helps reduce cardiovascular risks.
3 - Can I eat potatoes every day?
Yes, by integrating them into a balanced and varied diet. But you have to vary the cooking methods to avoid consuming too much fat.
4 - What is the country of origin of fries?
Although popular in France, fries are said to have been born in Belgium in the 17th century according to tradition, by plunging potatoes into boiling oil.
5 - How to keep fries crispy?
They should be immersed twice in very hot oil, first at 130°C and then at 180°C. Drain and salt them quickly for a crispy surface.
6 - Who is the biggest consumer of fries in the world?
The Belgians are the biggest consumers in the world with around 76 kg of fries per capita per year!
7 - Why keep the skin on potatoes?
The skin is rich in fibre, vitamins, minerals and antioxidants. It is recommended to keep it when possible to benefit from its nutritional benefits.
8 - Where should potatoes be stored?
In a dark, cool (7 to 10°C) and well-ventilated place, potatoes can be stored for several weeks away from light to prevent them from sprouting.
9 - What variety of potato should I plant?
We will choose varieties according to the desired use: Roseval, Charlotte or Samba for cooking in water, Bintje or Agria for fries, Ratte for mash...
10 - What type of potato to make potatoes?
For this very gourmet dish, you should favor varieties with firm flesh that will hold up well to cooking in the oven, such as Ratte, Agria or Bintje.
If you liked this article. Don't hesitate to read the one on Wild Garlic: Click here