AKA, natural carbohydrates are not sugar and eat the fucking potato
So I know I said I was done for the holidays. Nope, sorry. Things happen, and the p3bgirl has to write about them.
Recently at a holiday party, I was in a discussion about the merits (or lack thereof) or sugar and starch. Some well-meaning bloke was trying to ridicule me because I excluded honey/maple syrup from the Station’s healthy baking contest.
“Honey is good for you!” He exclaimed. “A lot better for you than those white potatoes included in that ‘healthy soup’.”
Please excuse me while I have an aneurysm. Let’s do some simple math.
The daily recommended dosage of added sugar (which includes honey) is 9 teaspoons for men, 6 teaspoons for women (25 grams and 37.5 grams respectively). The average American consumes 19 teaspoons a day. Over consumption of sugar can lead to weight gain, hearth disease, and physiological problems. Furthermore, sugar has no added benefit to consuming it. The lauded honey has no discernible nutritional value, unless you count 1% of riboflavin for every 100 calories consumed. What it does have is 17 grams of sugar per tablespoon.
But what about the devilish, natural carbohydrate full white potato? According to Wikipedia, one large potato has 121% of your daily intake of vitamin C, 44% of potassium, and an awesome 32% of fiber. Guess what is one of the biggest problems in the American diet today?
That’s right, fiber! The daily recommended amount of fiber is 25 to 30 grams. The average American gets 15. You hear all this fuss over whether we get enough protein or not, but we are all completely deficient in fiber! What does this do? Well he skin on, a whitnot only does it stop you from getting constipated and having all sorts of digestive problems (which the typical American does), but it lowers your risk of heart disease and diabetes, AND (I don’t think I need to source this because… DUH) it makes you feel fuller longer by filling up your stomach. One particular person at my work decided to tell me all about how he avoided fruits/natural carbs because of the sugar. He also let me know in the same breath that he eats tons of protein, sometimes doesn’t poop for a week, and has been hospitalized for this before.
*slams head into wall*
Does the potato have natural carbs in it? Yes. Will they spike your blood sugar? Yes, if you don’t eat the skin. The average white potato has a glycemic index of 50 skin on and 80 skin off, while sweet potatoes (skin on) have a glycemic index of 44. A glycemic index of under 55 is considered low, and will have negligible effects on your blood sugar. So… if you eat the skin, sweet potatoes and potatoes are BASICALLY THE SAME THING BLOOD SUGAR WISE! If you want to know the glycemic index of your honey, good luck. Google searches give results everywhere between 35-65. However, whatever its glycemic index is, please remember that it has no actual nutritional value. If you want to know where table sugar sits, that would be a nice consistent glycemic index of 65.
Thus, put the honey, maple syrup, and sugar down, and eat a god damned potato! Or any other natural carb that has glorious fiber in it!
This week in updates:
I am going home to WI tomorrow! And Jesse will be there! Sorry no receipts. Food is weird with the upcoming travel. But, a very merry Christmas, and happy Hanukkah to you all!
The recipe: Pav Bhaji Rice and Beans
Gosh I love this stuff. A while back I had some delicious Pav Bhaji, which if you didn’t know is basically Indian spiced mashed potatoes and cauliflower. Delicious! It made me wonder, could you do the same thing with beans? Turns out you can! Delicious and easy. Since the beans are creamy as well, you could spread them on toast or pita bread for an alternative snack/meal!
- 2 cups uncooked adzuki beans
- 1 cup vegetable stock (or water)
- 1 can tomatoes
- 2 cloves garlic, minced
- 2 teaspoons grated ginger
- ½ tsp coriander
- ½ tsp turmeric
- ½ tsp chili powder
- 1/8 tsp fennel seeds (very important!)
- ¼ tsp cinnamon (also very important!)
- Salt to taste
- Rice (however much you want)
- Cook the rice however you want, and presoak the beans.
- To cook the beans, put them into a slow cooker with the tomatoes, vegetable stock, and all spices. Cook on high for 8 hours. Yes, that is correct and not a typo. High for 8 hours.
- Mix with the rice and some sautéed greens or other vegetables. Enjoy!