Sale RUA POTATOES  2 KG Bag Pukekohe Grown zoom
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Potatoes are the best source of potassium of any fruit or vegetable - potassium plays a major role in reducing the risk of heart attack & stroke, two of the biggest killers of New Zealanders, also combats high blood pressure

Oval to long oval shape.

Ideal for mashing, boiling & microwaving

Multi-purpose, white skinned, white flesh with shallow eyes.

These good all-rounders have moderate starch content & are not too floury, not too waxy - they sit between the two ends of the spectrum.

 

Potatoes are often perceived as unhealthy because they have a reported high glycaemic index (or GI).

HOWEVER, many nutritionists now believe the glycaemic index is not a very useful measure because it is a ratio that refers to the digestibility of carbohydrate relative to glucose, & does not reflect the density of carbohydrate in the food or the amount of food eaten to achieve a blood glucose response.

Glycaemic impact is a new way of measuring blood glucose response to food.

The advantage of this measure has gram units & can be expressed as g/100g of food or g/serving of food, just like other nutrients on a food label.

Potatoes are in fact an excellent source of low-density energy.

This means that the energy we get from potato comes from carbohydrate (17kJ/g) rather than fat (34kJ/g) & is diluted about eight times with water.

They are also a good source of vitamin C, a source of potassium & niacin, & if you keep the skin on a source of dietary fibre.

The glycaemic impact of potato is easy to manage in a healthy diet.

When potato is cooked the starch gelatinises & becomes digestible.

But when you cool cooked potato & let it stand for a while the starch chains partially join up, & this slows down the speed they are digested.

So starch in cold cooked potato is digested at a lower rate than in the hot potato, & correspondingly has a lower glycaemic impact per weight.

So potato is not the villain it has been made out to be because it is not carbohydrate dense.

Vegetable Sunset Soup Recipe
 

Nutrition Information

Serving size: 1 potato - 150g

 

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100g  
Energy (kJ/Cal) 470/112 5% 313/75  
Protein (g) 3.1 6% 2.2  
Fat, total (g) 0.1 0% 0.1  
- saturated (g) 0.02 0% 0.01  
Available carbohydrate (g) 23.2 7% 15.4  
- sugars (g) 0.5 1% 0.3  
Dietary Fibre (g) 2.6 9% 1.7 A source of Dietary Fibre
Sodium (mg) 4 0% 3  
Vitamin C (mg) 19 47% RDI* 12.0 A good source of Vitamin C
Folate ug 21 11% RDI* 14.0 A source of Folate
Niacin (mg) 2.1 21% RDI* 1.4 A source of Niacin
Pantothenic Acid (mg) 0.6 11% ESADDI+ 0.4 A source of Pantothenic Acid
Thiamin (mg) 0.14 12% RDI* 0.09 A source of Thiamin
Magnesium (mg) 34 11% RDI* 23 A source of Magnesium
Potassium (mg)** 726   484 Contains Potassium

Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)
**There is no labelling RDI for potassium but a claim can be made if a serve contains 200mg or more 
+ Estimated Safe and Adequate Daily Dietary Intake

Source: The Concise New Zealand Food Composition Tables, 12th Edition, Plant & Food Research - 2018

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