The Nutritional Benefits of Potatoes: What You Need to Know
Potatoes are often overlooked when discussing healthy foods, yet they can be a valuable part of a nutritious diet. Dietitians emphasize that while not all potatoes are created equal, selecting the right variety makes a difference.
Understanding Potato Varieties
Amy Davis, a registered dietitian from New Orleans, explains that while potatoes are similar in calories, carbohydrates, and fiber, their micronutrient content varies significantly by type. “When assessing the nutritional value of different types of potatoes, you will find some richer in nutrients than others,” she says.
The Importance of Color
According to Davis, the color of a potato is a significant indicator of its nutritional benefits. Potatoes with darker or more vibrant colors, such as deep purple, red, or bright orange, are likely to be richer in protective plant compounds.
Dietitians say potato color can offer clues about nutrient and antioxidant content.
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Fiorella DiCarlo, a registered dietitian from Florida, notes that colorful potatoes, such as purple and blue varieties, provide gut-friendly fiber and are abundant in antioxidants like anthocyanins, which contribute to heart health and help reduce blood pressure and cholesterol levels.
Sweet Potatoes: A Nutritional Powerhouse
Sweet potatoes are especially notable as they derive their orange color from beta-carotene, also known as vitamin A, which is essential for vision, immune functions, and skin health. DiCarlo states, “They are high in vitamins A, C, and B6 and possess the lowest glycemic index among potatoes.” The fiber and complex carbohydrates in sweet potatoes offer a steady energy release, aiding in weight management and blood sugar control.
Sweet potatoes get their orange color from beta-carotene, also known as vitamin A.
Lighter Varieties Still Hold Value
While darker potatoes are known for their antioxidant properties, lighter varieties also play a role in a healthy diet. Davis emphasizes, “White and yellow potatoes still offer fiber, potassium, and energy-rich carbohydrates, although they lack the same concentration of antioxidants as their darker counterparts.” Jason Heiselman, a nutritionist from New York, adds that white and russet potatoes are often misunderstood. “They aren’t unhealthy; they’re a source of potassium and provide essential complex carbohydrates.”
Darker potatoes, such as purple and red varieties, tend to contain more antioxidants, experts say.
Cooking Matters: Healthier Methods
Experts agree that how you prepare potatoes can greatly affect their health benefits. Steaming or boiling them while keeping the skin on is among the healthiest methods. “Baking, boiling, and roasting are generally healthier alternatives compared to deep-frying, which adds unwanted calories and fats while degrading sensitive nutrients like vitamin C,” Davis explains.
Anne Murray, a registered dietitian from Texas, argues that common cooking practices often lead to the misconception that potatoes are unhealthy. She suggests that healthier methods, like baking or air frying, can turn potatoes into a nutritious component of a meal, especially when toppings like butter or sugar are omitted.
Boiling, steaming or baking potatoes with the skin on helps preserve nutrients.
Utilizing Potatoes for Health Benefits
Murray recommends selecting the right type of potato for different occasions: “Choose a russet potato post-workout for its high potassium content; opt for a sweet potato in your lunch for skin health and satiety.” She also introduces a helpful tip: cooling cooked potatoes before reheating can form resistant starch, which reduces their impact on blood sugar levels.
Ultimately, potatoes can be a fantastic addition to a healthy diet when chosen and prepared correctly, offering a wide range of nutrients and health benefits.
Original article source: The healthiest potatoes share one trait most shoppers overlook, dietitians say
