The power of potatoes: A nutrient-rich staple in Filipino cuisine

By Edison Joseph Gonzales, Philippine News Agency

Potatoes are an affordable, nutrient-dense vegetable that fits easily into a Filipino diet. (Pexels photo)

MANILA – Potatoes are often seen as a simple side dish, but they are far more than just a source of carbohydrates. Packed with essential nutrients, they contribute to overall health, energy, and even athletic performance.

At the Potatoes USA media event held Thursday at the Makati Shangri-La Hotel in Pasay, Jo Sebastian, a registered nutritionist and dietitian, highlighted the many benefits of this versatile vegetable and its significance in Filipino cuisine.  

Potatoes are an affordable, nutrient-dense vegetable that fits easily into a Filipino diet. Sebastian emphasized their key health benefits, including their high vitamin C and potassium content for immune support and heart health, their complex carbohydrates for sustained energy, and their versatility in cooking, from baked to air-fried preparations. They are also a budget-friendly alternative to imported health foods.

Originating from the Inca civilization in Peru, potatoes have been cultivated for thousands of years. They were even used to measure time — one boiled potato’s worth. Their importance has grown worldwide, even making history in 1995 as the first vegetable grown in space.  

In the Philippines, potatoes are a key ingredient in many beloved dishes, including baka or beef stew, caldereta, menudo, corned beef, and tortang patatas or potato omelet. Despite their frequent use, potatoes are often misunderstood nutritionally. “People think potatoes are just carbs, but they actually offer a variety of essential nutrients,” Sebastian said.  

A medium-sized potato with skin weighs about 148 grams and contains 110 calories, making it an energy-rich yet relatively low-calorie carbohydrate source. Potatoes also provide 26 grams of carbohydrates, which are essential for brain function and blood cell production. Unlike simple carbohydrates, which provide quick energy, the complex carbohydrates in potatoes are digested more slowly, offering sustained energy and helping regulate blood sugar.  

Potatoes are also an excellent source of vitamin C, providing 27 milligrams per serving, which is about 30 percent of the daily requirement. This vitamin plays a vital role in supporting immunity, collagen production, and overall skin health. Surprisingly, potatoes contain 620 milligrams of potassium, even more than a banana. “Potassium is crucial for fluid balance, muscle contractions, and maintaining healthy blood pressure,” Sebastian explained.  

With two grams of fiber per serving, potatoes aid digestion and help regulate blood sugar. The average Filipino consumes only eight to ten grams of fiber daily, which falls short of the recommended 20 to 25 grams. Potatoes also contain three grams of protein per serving, contributing to muscle maintenance and overall satiety.  

Potatoes are rich in resistant starch, a type of carbohydrate that resists digestion and acts like fiber. “Resistant starch feeds good gut bacteria, improves satiety, and supports healthy blood glucose levels,” Sebastian said.

 This makes potatoes particularly beneficial for gut health and overall digestion.  

Potatoes are a natural energy booster, making them ideal for athletes and active individuals. Their complex carbohydrates help maintain muscle glycogen, preventing muscle breakdown during prolonged activity. Additionally, their high potassium content supports hydration and muscle function, helping to prevent cramps and fatigue.  

Potatoes fit seamlessly into traditional Filipino meals. Sebastian suggested several ways to incorporate them into a healthy diet. For breakfast, tortang patatas with salted egg provides a balanced mix of carbohydrates, fiber, and protein. For lunch, chicken afritada combines protein, fiber, and complex carbohydrates for a well-rounded meal. Healthier snack options include baked kamote or potatoes, which are a good alternative to fried snacks, air-fried potatoes that provide a crispy texture with less oil, and homemade potato chips that can be made with minimal oil for a better option.

Healthy eating is not about removing traditional dishes but making informed choices. “Potatoes can be part of a well-balanced, Filipino-friendly diet that supports energy, health, and overall well-being,” Sebastian said.