Speaker 1: The humble potato is an Ozzy favorite, but it often
Speaker 1: gets a bit of a beating in diet circles as
Speaker 1: many people still believe that it's fattening. And today we
Speaker 1: are here to tell you that you can actually eat
Speaker 1: your potato, enjoy.
Speaker 2: It, and still be very healthy.
Speaker 3: Hi.
Speaker 1: I'm Sussie Burrel and I'm Leon Wood and as two
Speaker 1: of us jay Is leading dieticians who specialize in evidence
Speaker 1: based nutrition, we bring.
Speaker 2: You the Nutrition Couts Review.
Speaker 1: Are we peach out on new products and old favorites
Speaker 1: you can find in the supermarket? Leanne potatoes in your household?
Speaker 2: Are you big spud lovers stuff there?
Speaker 3: We ask spud lovers up here, I'd say probably potato.
Speaker 3: Out of my three favorite calves, potatoes, rice, past We
Speaker 3: probably do potato first, then rice, than past We're not
Speaker 3: really a big pasta household. We do a lot of
Speaker 3: rice and potato. We do love our potato.
Speaker 1: Yeah, I I'm just thinking potato myself. When you look
Speaker 1: at the Satiety Index of foods, which is foods ranked
Speaker 1: in terms of what is the most filling out there,
Speaker 1: potatoes are one of the most filling.
Speaker 3: Food Yeah, they rank really hard.
Speaker 2: So I often.
Speaker 1: Suggest my clients enjoy a potato, a cooked potato stuff
Speaker 1: because you know how, I don't know if they've got
Speaker 1: these in Brisbane, but in Melbourne they've got spud bars
Speaker 1: and I just love them. So they don't have them
Speaker 1: in Sydney or that I'm familiar with, but basically you
Speaker 1: can go and get like your beautiful potato or sweet
Speaker 1: potato and it's stuffed with like beans and you have
Speaker 1: a Mexican potato or a tuna morning potato, and I
Speaker 1: just think they're such a fantastic filling idea. Now I
Speaker 1: don't cook them a lot, only because it's just not
Speaker 1: something on my repertoire, but I'm a big fan and
Speaker 1: I recommend them frequently for my clients because when you
Speaker 1: look at the overall carbohydrates compared to things like mash
Speaker 1: or fries or rice, you know they're relatively low, which
Speaker 1: is contrary to popular opinion. But of course most people
Speaker 1: eat the potatoes deep fried, and that's where the problem is.
Speaker 1: It's not the poor old potato itself.
Speaker 2: So we do do it.
Speaker 1: But in response to that, in the market, there has
Speaker 1: been a whole range of different potatoes, and you have
Speaker 1: found the range to go through today, So it's a
Speaker 1: really good chat. And we should also say potatoes are
Speaker 1: really cost effective, particularly the moment when food is so expensive.
Speaker 1: So the first one we've got is just a general
Speaker 1: brushed so the brown general brown potatoes, the woolies brushed.
Speaker 1: So two kilos, like two kilos only five dollars fifty
Speaker 1: like that is so cost effective compared to our you
Speaker 1: know what we're seeing out there with the other ranges
Speaker 1: of vegetables at the moment being so very very expensive.
Speaker 1: So I'm just looking at per serve on here, So
Speaker 1: is that saying a serve is fifty grams or one hundred.
Speaker 2: It's just cut off a.
Speaker 3: Little bit on my seventy five grams and a serf.
Speaker 1: And then that's the one hundred per hundred grams there,
Speaker 1: I see. Okay, so the serf. So how if we
Speaker 1: were describing a potato, and like a small potatoes about
Speaker 1: one hundred.
Speaker 3: Yeah, yeah, one hundred and one twenty yeah yeah.
Speaker 1: So a big one of those jumbo potatoes would be
Speaker 1: more like one fifty grams. But what you'll see from
Speaker 1: these numbers at seventy five grams pretty low. So it's
Speaker 1: seventy five gram potato, which would be a sort of
Speaker 1: three quarter size. It's got only fifty calories, one point
Speaker 1: seven grams of protein, no fat, and just less than
Speaker 1: ten grams of carbohydrate. So what that tells me, Leanne
Speaker 1: is that a big potato has got twenty grams of
Speaker 1: carbohydrate all less. Now, if you keep in mind that
Speaker 1: a cup of cooked rice has got forty five grams,
Speaker 1: a little potato is not the problem here, particularly if
Speaker 1: you enjoy it roasted with the jacket on and you're
Speaker 1: getting all the amazing dietary fiber of about two three
Speaker 1: grams per serve. So that is my basic description of
Speaker 1: why there's nothing wrong with potato. It's actually reasonably light overall,
Speaker 1: isn't it.
Speaker 3: I love potatoes and fun fact, if you cook and
Speaker 3: cool it so you you know, you roast some potatoes,
Speaker 3: I'll put them in the fridge over an art and
Speaker 3: use them in a salad the next day, you're getting
Speaker 3: this beautiful resistance starch which feeds a good back to
Speaker 3: you in your gut. So cooked and coot potatoes one
Speaker 3: of my favorite things to add to salad sousi because
Speaker 3: it's all for your gut health. But yeah, there's nothing
Speaker 3: wrong with potatoes. And they're really villified in the media
Speaker 3: or you really people think, oh, you can't eat white potato,
Speaker 3: you have to have sweet potato. I don't really love
Speaker 3: sleeper had of sussium all for the white potato. I mean,
Speaker 3: I ate so much dietary fiber in my diet, and
Speaker 3: you know, the GEI of my whole diet is quite low,
Speaker 3: so I don't really even fuss about a sweet potato.
Speaker 3: I'd much rather have a humble white potato for me.
Speaker 3: It's it's a superfood. I absolutely love them. They're really
Speaker 3: high in fiber. But even per hundred grams if we
Speaker 3: compare them so because I'm just looking at the other
Speaker 3: two products and we have the serving size is different.
Speaker 3: So the serving size per one hundred grams two eighty
Speaker 3: one killer jeels, two point three grams of protein and
Speaker 3: nearly thirteen grams of carbohydrates. It's still wonderful even one
Speaker 3: hundred grams, because that's serving size at seventy five grams
Speaker 3: is quite low. Like I definitely wouldn't have any seventy
Speaker 3: five grams of potato. Io'd have a bit more.
Speaker 1: And I think the key thing nutratally, we know potatoes
Speaker 1: are quite high in vitamin SEA. Actually, even though they're white,
Speaker 1: which is a bit in your movie associate vitamin C
Speaker 1: with brightly colored vegetables and fruits, they're quite high in
Speaker 1: vitamin CEA. But you really, if you can want to
Speaker 1: keep the jacket on, there's a lot of nutrition in
Speaker 1: the jacket. It's going to really promote the full factor.
Speaker 1: And you know it gives a bit of taste and
Speaker 1: texture to the potato. So as soon as you mash
Speaker 1: it and you break down some of those stuff molecules,
Speaker 1: the glycemic index will increase. So if you can enjoy
Speaker 1: it with the skin, even if you are making chips
Speaker 1: for the family, wash them and leave the skin on,
Speaker 1: that's going to be much better for you. Now, the
Speaker 1: second product we're going to look at is interesting because
Speaker 1: people would be aware of this one because a few
Speaker 1: years ago there was some groups in Australia that brought
Speaker 1: out a lighter type of potato. So this is the
Speaker 1: spud light product that you can find easily in coals
Speaker 1: and woolies, and it's got twenty five percent less carbohydrate.
Speaker 1: That's kind of the sales slogan. I've also noticed nowly
Speaker 1: and they've got spud lights and then they've got also
Speaker 1: spud mini, so they've got quite a range. And this
Speaker 1: retail is at five dollars for one point five kilo,
Speaker 1: so it's almost double, no not double, a little bit
Speaker 1: more expensive than the plain potatoes, not overly significantly, and
Speaker 1: they come in the bag. Now they've described as serving
Speaker 1: sizes two hundred and fifty grams. Now I have to
Speaker 1: say that is a lot of potato. It is a
Speaker 1: lot of PTE one hundred and fifty grams, is it
Speaker 1: is a jumbo like certainly most clients I would see
Speaker 1: I wouldn't be suggesting they have that much. I'd be
Speaker 1: sort of going one maybe one fifty for a large
Speaker 1: potato for lunch, for dinner, probably closer to one hundred.
Speaker 1: So I'm going to look at it per hundred grams
Speaker 1: because I think TOE fifty is a massive serve, even
Speaker 1: though it's a lighter version. So it's got compared to
Speaker 1: two eighty one kilodules for the regular potato two hundred
Speaker 1: and eight kilodels, so it's about, you know, not significant,
Speaker 1: about third less of calories in that and as such,
Speaker 1: well not as such, but it's got less protein, which
Speaker 1: must be to do with the way they've grown because
Speaker 1: this is a type of potatoes sort of grown in
Speaker 1: a different way to reduce the overall carbohydrate load. And
Speaker 1: then compared to our other potatoes twelve point nine grams
Speaker 1: of carbohydrate, these have got eight point nine, so just
Speaker 1: a little bit less dietary fiber, similar natural sodium occurring
Speaker 1: very very low. So it's an interesting product because I
Speaker 1: know why they're out there, and I think, if anything,
Speaker 1: they've brought some positive pr to potatoes because we're thinking, oh,
Speaker 1: there's some hell the aversions. But to be honestly, and
Speaker 1: I don't think the carbohydrate loading potatoes is so significant
Speaker 1: that I would be encouraging my clients to have one
Speaker 1: with twenty five percent few of carbohydrate.
Speaker 2: Now I wouldn't. I wouldn't.
Speaker 1: It's an Australian product and Australian company, you know, we always
Speaker 1: want to promote them and support them. I think if
Speaker 1: my clients are choosing to have those potatoes and they
Speaker 1: like them, no problem. But I probably wouldn't go out
Speaker 1: of my way to encourage clients to buy them, because
Speaker 1: I think there's nothing wrong with the good old normal potato.
Speaker 1: I guess the benefit of some of these is that
Speaker 1: as I said, the spud lights do have mini so
Speaker 1: that can be really handy for salads and portion control,
Speaker 1: but I'm pretty happy with a good old normal potato.
Speaker 2: What do you think.
Speaker 3: I agree. I think there's absolutely nothing wrong with the normal,
Speaker 3: you know, humble word potato. I think it's wonderful. But
Speaker 3: the third product I have chosen, SUSI, is one of
Speaker 3: my favorites, and these ones I do recommend quite a
Speaker 3: lot of my clients because I work with a volume
Speaker 3: based eating approach for fat loss for my clients, so
Speaker 3: they're eating lots of food, they're feeling nice and full,
Speaker 3: so for me, the calories matter in the safe so
Speaker 3: they get to eat more potato for less calories. I
Speaker 3: actually do recommend the third product that we have chosen,
Speaker 3: But you're right, I don't think between the spud light
Speaker 3: and the normal potato there's that much of a difference.
Speaker 3: Maybe if you're on quite a tight energy budget, it
Speaker 3: does allow you to eat a little bit more, but
Speaker 3: it's not you know, it's not too significant. But I
Speaker 3: do think our third products is if you want to
Speaker 3: talk us through that, this is one that I recommended
Speaker 3: and I eat myself because I really do enjoy eating
Speaker 3: lots more potato. Put it that way.
Speaker 1: Yeah, and this is interesting actually for someone who doesn't
Speaker 1: know a huge amount of about potatoes. So these are
Speaker 1: the Coals Baby Charisma potatoes in the packets, and I
Speaker 1: have to say, actually, when you go to buy to
Speaker 1: buy potatoes because they can be so messy. I do
Speaker 1: like these packets that they have in Coals because they're
Speaker 1: really clean and easy to buy, which has nothing to
Speaker 1: do with the nutrition. Of course, good price point, you know,
Speaker 1: three dollars eighty per kilo. I have a little bit
Speaker 1: more expensive actually because there are a bit more expensive
Speaker 1: than the other two. So the first one was two
Speaker 1: seventy five perkilo for the normal brush potatoes, three thirty
Speaker 1: three for the spud Lights. And these ones are a
Speaker 1: little bit more expensive at three eighty per kilo, so
Speaker 1: not blowing the budget, but a little bit more expensive.
Speaker 1: Australian grown which is important and certified low GI by
Speaker 1: the Australian Glycimic Index Foundation. And they also got similar
Speaker 1: to the spud Light, twenty percent five percent fewer carbs.
Speaker 1: So if we look at the calories as you've described,
Speaker 1: they've got just forty five calories per hundred grams or
Speaker 1: one hundred and ninety kilodels, so that is less than
Speaker 1: the other two varieties, two point five grams of protein,
Speaker 1: which is actually more than the other two varieties, and
Speaker 1: then ten point three grams of carbohydrate, which is a
Speaker 1: really nice It's slightly higher than the spud light, but
Speaker 1: nothing significant, and it's sort of sitting in the middle.
Speaker 1: But I guess the mix is that they've got both
Speaker 1: the low GI carbohydrates and have been grown to have that.
Speaker 1: But I think the other thing is in terms of
Speaker 1: taste and flavor, Charismas are known for their creamy taste.
Speaker 1: They've got a very nice taste and texture, which is
Speaker 1: perhaps why you like them, Is that right?
Speaker 3: Definitely, Yeah, I actually really love boasting them as well.
Speaker 3: But I love these because, you know, per hundred gram
Speaker 3: so comparing like to like, we've got less calories, less carbohydrates,
Speaker 3: we've got more dietary fiber, and we've got more protein
Speaker 3: as well, so and you know, for our diabetics, are
Speaker 3: actually a really wonderful choice as well. So I really
Speaker 3: like them. I think they're quite tasty. They do really
Speaker 3: well if you're roasting them up and throwing them into
Speaker 3: a salad. The next day if you're just going to
Speaker 3: have them. I mean, they're not really in their jackets.
Speaker 3: They're not like their brush potatoes that are coven and dirt.
Speaker 3: They're you know, you don't really even have to wash them. Really,
Speaker 3: they're sort of you know, they're pretty clean skinned because
Speaker 3: I think they're just grown that way. So I really
Speaker 3: like to just have them as normal roast potatoes. I
Speaker 3: just chop them up into little pieces, throw them in
Speaker 3: the air fryer. They're quite small though, so they don't
Speaker 3: do really well in terms of like chippies or wedges,
Speaker 3: but they do really well just going to dice them
Speaker 3: up and throw them in the air fryer or use
Speaker 3: them as a little bit of sort of chopped potato
Speaker 3: into a salad the next day. That's how I love
Speaker 3: to use them, like cooked in cool potato and my
Speaker 3: salad for my gut health.
Speaker 2: Yeah, that's a good tip.
Speaker 1: It's always go when someone's actually use them, because I
Speaker 1: think if I was summarizing the way that I would
Speaker 1: use potatoes smartly as part of a routine, part of
Speaker 1: a weekly meal plant. As I said, I love them
Speaker 1: stuffed for lunches, whether it's cottage cheese, I love them
Speaker 1: with red salmon, tuna, leftover mince or a bean dish
Speaker 1: and then having that heated up, stuffed, and then with
Speaker 1: a big salad on the side. It's one of the
Speaker 1: most filling lunch choices you can have. And then I
Speaker 1: think if you love things like mashed potato, because those
Speaker 1: Charisma potatoes mash so beautifully because they are creamy, you
Speaker 1: could easily mash them with pre cook them, leave the
Speaker 1: skin on, mash them, and then mix it with pumpkin, zucchini,
Speaker 1: onion and some extra version olive oil, and you would
Speaker 1: have the most delicious mash with very little carbohydrate loads
Speaker 1: of vegetables. So you're getting all the taste and flavor
Speaker 1: and texture of the potato, but you're also overall reducing
Speaker 1: the carbohydrate load and still having a delicious mash. So,
Speaker 1: you know, really versatile and at this point in time,
Speaker 1: really cost effective way to use a vegetable product in
Speaker 1: your weekly grocery budget while still enjoying your carbohydrates and
Speaker 1: the taste and the texture and the full factor that
Speaker 1: they offer, but absolutely keeping the carbohydrates controlled. So just
Speaker 1: to reiterate why we have no issue with potato. If
Speaker 1: you have a cup of carbohydrate. If it's rice, pasta quinoir,
Speaker 1: you're looking at at least thirty, if not closer to
Speaker 1: forty to fifty grams of carbohydrate per single cup cooked.
Speaker 1: And keep in mind that with pasta people will often
Speaker 1: have double that easily. Now this potato, one potato at
Speaker 1: one hundred gram sort of a reasonably sized potato has
Speaker 1: got a ten you know, a third a quarter of
Speaker 1: that amount of carbohydrate in an entire potato. So the
Speaker 1: message is there is absolutely nothing wrong with potatoes in general.
Speaker 1: If you're looking for weight control or fat loss, I'd
Speaker 1: probably keep an eye on the size. If you're looking
Speaker 1: at blood glucose control and happy to spend a little
Speaker 1: bit more. The baby charismas have some benefit to them,
Speaker 1: but in general, you can't go wrong with it. A
Speaker 1: spat and just keep your portions controlled and you'll be
Speaker 1: on the right truck. It's a whole natural food and
Speaker 1: it's officially one of the most satisfying, filling foods that
Speaker 1: you can eat.
Speaker 2: Now.
Speaker 1: As I said, where it goes wrong is where we
Speaker 1: deep fry them, get rid of all their dietary fiber,
Speaker 1: and serve them with lashings of oil. That's the problem
Speaker 1: with potatoes. It's not the jacket spud on your plate.
Speaker 3: Yeah, deep by them seven with sour cream, bacon, topped
Speaker 3: them with some fries, drowned and ketchup.
Speaker 1: When I was young, left school, I used to work
Speaker 1: at Sizzler. Is anyone listening who remembers Sizzler or you
Speaker 1: can Eat Buffet And one of their menu items was
Speaker 1: the stuffed potato and it was like enormous and that's
Speaker 1: everything it had in it. It would have been about
Speaker 1: eight hundred calories, I reckon. So indeed, that's not the
Speaker 1: way to have potatoes. You want a small potato enjoyed,
Speaker 1: roasted with the jacket on, and you'll be on the
Speaker 1: right track.
Speaker 3: Absolutely. And I want to point out, Suzi that those
Speaker 3: baby Chris potatoes are actually only found in coals. The
Speaker 3: actually don't stock them in wolas, whereas the middle one
Speaker 3: we talked about, the spud lights are found in both
Speaker 3: of them. And all three products today that we went through,
Speaker 3: the woolst brush potato, the spud lights and also the
Speaker 3: coals baby Kruism potatoes, all three are actually grown in
Speaker 3: Australia as well, which I think is really important, particularly
Speaker 3: at the moment when the cost of things are so expensive,
Speaker 3: getting sort of local and home grown is really important.
Speaker 3: So we actually think that all three of these options
Speaker 3: that we've reviewed here wonderful. But if you are someone
Speaker 3: who maybe has insulin resistance or as a diabetic, perhaps
Speaker 3: the last option is you know, could have some health
Speaker 3: benefits for you. But actually all three of these products,
Speaker 3: I think, probably for the first time ever, Suzie get
Speaker 3: the green light and the thumbs up from the Nutrition Couch.
Speaker 2: Very well said I like it.
Speaker 1: And the other thing we will also say is that
Speaker 1: none of these product segments are sponsored. If we ever
Speaker 1: do do a sponsored review, it will be very clear,
Speaker 1: so we're not being paid to endorse any of these products.
Speaker 1: This is leand and A's independent opinion on these products.
Speaker 1: And as I said, if we ever do do a
Speaker 1: sponsorship of a product review, will be very clear to
Speaker 1: say that. All right, Well, that brings us to the
Speaker 1: end of the Nutrition Couch product review. If you haven't
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