Food facts
Why Potatoes and Complex Carbohydrates Are Not the Enemy
Yes, you can eat potatoes and still lose weight. A medium jacket potato has roughly 160–200kcal, is naturally fat-free, provides fibre and vitamin C, and is one of the most filling foods per calorie. It's the butter, cheese and frying that make the difference.
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How cooking changes the calories
| Preparation | Approx. kcal |
|---|---|
| Boiled new potatoes | 135 |
| Jacket potato, plain | 175 |
| Mashed with semi-skimmed milk | 190 |
| Oven chips | 290 |
| Roast potatoes in oil | 300 |
| Chip-shop chips | 430 |
Lighter toppings for a jacket potato
- Cottage cheese and chives
- Baked beans (reduced sugar and salt)
- Tuna mixed with a little light mayonnaise and sweetcorn
- Leftover chilli or bolognese
- Low-fat Greek yoghurt with spring onions
Wholegrain carbohydrates
The NHS Eatwell Guide suggests basing meals on starchy carbohydrates, choosing higher-fibre versions where possible. Wholemeal bread, brown rice, wholewheat pasta, oats and bulgur wheat release energy more slowly and help keep hunger in check.
A sensible portion is about the size of your clenched fist for cooked rice or pasta.
What about low-carb diets?
Low-carbohydrate diets work for some people because they reduce overall calories. There's no evidence they're better than other approaches over the long term. Choose the eating pattern you can stick to.
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