Potatoes back in the spotlight

The humble spud has given a bad rap over the years, but new research may have us turning over a new leaf and embracing the potato again.

Recent research has emerged demonstrating a secret weapon that potatoes have – supporting sports performance in endurance athletes. It’s a welcome addition to the research bank, as for years potatoes have been unfairly slammed for leading to weight gain and increasing the risk of diabetes, when the humble spud is one of the purest foods going around. This new study from the University of Illinois found that the wholesome carbs in potatoes can be put to a very good use – as fuel for athletes.

The study involved 12 cyclists who were put to the test in a 2-hour time trial. They were randomly assigned to one of three conditions – drinking water alone, having a carbohydrate gel or having an equivalent amount of carbs from potatoes. Not surprisingly performance was enhanced when carbs were involved (both the gel and potato groups), but interestingly the authors found performance was just as great in the potato group as it was in the gel group. Now, we do need to remember that this was a very small study and studies like these have limitations. But the overall message is positive – carbohydrate-rich foods such as potatoes are a good source of energy for optimal performance.

Now you may be thinking, well, that’s great for a cyclist who’s doing 2-hour time trials every day, but what about the regular exerciser who might be doing 3-4 gym sessions a week? Well, there’s good news there also. As well as providing energy, potatoes are rich in a range of vitamins and minerals including potassium, vitamin C, magnesium and dietary fibre. This ‘matrix’ of nutrients and how they interact together is what sets the whole food apart from processed foods. Potassium and magnesium are important nutrients in this mix as they support muscle health and electrolyte balance, regardless of the type of workout you choose.

What I also love about potatoes is their ability to fill you up and boost your mood. Think back to the good old days when your Grandma would put on a Sunday roast, which always included a tray of potatoes. All you would need is one spud on your dinner plate next to your roast meat and veggies, and you’d have a balanced meal leaving you one happy camper. The misconception about potatoes has really only come about because we’ve changed our ways to eating more French fries and potato crisps, and it’s the process of throwing foods in the deep fryer and saturating them with salt which causes the mischief. What we need to do is get back in the kitchen, enjoy our Sunday roast and embrace potatoes again. And as this new research has revealed, enjoying potatoes might also help you improve your sports performance.

This article was first published in Fitness First Magazine and has been reproduced with permission.