Half-baked notions give potatoes a bad rap

America's favorite vegetable - the potato. There often is so much confusion about the potato. Does it cause weight gain? Can I eat potatoes if I have diabetes? Is there any nutritional value in the potato? Since the cooler weather means time for the potato harvest, let's address some of the puzzlement around potatoes.

Are Potatoes Nutritious?

Absolutely! Potatoes are a low calorie, fat- and cholesterol-free vegetable that is high in vitamin C, potassium, and are a good source of fiber. One potato has about 620 mg of potassium - that's more than a banana. As well as vitamin C, potatoes supply our bodies with trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc. The majority of the nutrients are not found in the skin, but are directly beneath the skin of the potato. Leaving the skin on the potatoes, however, retains all the nutrients, and gives us fiber from the skin.

Are Potatoes Fattening?

Tricky question ... but no. Potatoes themselves are fat free. The problem is how the potatoes are prepared and what is added or used as toppings on the potato. So, instead of piling on the butter and sour cream, try a reduced-fat margarine or spray butter, salsa, or black beans and veggies with a sprinkle of low-fat cheese as a tasty topper.

Potatoes contain carbohydrates. Should we avoid carbohydrates?

Carbohydrates are a crucial component to the nutritional status of our body. They are our body's primary fuel source. Muscles prefer them and the brain relies on them. So, avoiding carbohydrates would be damaging to the body. However, it is important to choose the "complex" carbohydrates such as whole-wheat breads and pastas, brown rice, beans ... and potatoes. "Simple" carbohydrates such as sweets, pop, juices, and candy should be limited. Therefore, carbohydrates (when consumed in recommended amounts), do not cause weight gain, diabetes, heart disease or cancer.

Are raw potatoes safe?

Yes, and many people consider them a nice snack. The only time a potato should not be eaten is if the skin is green, which is due to a buildup of a chemical called solanine. Solanine is produced when potatoes get too much light. It produces a bitter taste and, if eaten in large quantities, can cause illness. If there is a slight greening, simply cut away the green portions of the potato skin before cooking and eating.

What is the best variety of potato?

All of them are wonderful. In fact, using different types of potatoes adds more variety to your diet. Don't forget the sweet potatoes. Sweet potatoes are extremely nutritious with an abundance of antioxidants, and make a nice, colorful addition to your plate.

How should I store and prepare potatoes?

Store potatoes in a cool, dry place. Purchase potatoes that are firm and smooth. Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime. Potatoes should be thoroughly washed with clean tap water and lightly scrubbed before preparation. Any sprouts or eyes growing from the potato should be cut out. The skin can be removed or left on depending on use.

Choose low-fat cooking techniques for potatoes, such as baking, steaming, or microwaving. Wrap potatoes in tin foil, and place in the crockpot all day on low for a warm, ready-to-eat addition to your meal after a long workday. You also can slice potatoes into strips, season, and bake in the oven for healthy, homemade french fries. Limit the consumption of fried potatoes as these are very high in fat and calories.