The average consumer in the US eats about 50 pounds of potatoes each year. Roughly half of that consumption is fresh potatoes, and the other half is potato chips and fries. That may seem like a lot, but it’s a number that’s been slowly declining over the past few decades. Perhaps that’s because of an increasing recognition of the health benefits of green vegetables, or growing concerns about ultra processed foods. Or maybe we’re worried about gaining weight from eating “starchy” foods. Still, fresh potatoes, known for their versatility and accessibility, are a staple food in many diets worldwide. Let’s see if we can dig up the real truth about potatoes.
Starchy Carbohydrates
Vegetables are divided into two main categories, starchy and non-starchy. Starch is a complex carbohydrate that the body breaks down into the simple carbohydrate glucose as a source of energy. It is found in relatively high quantities in foods made from grains, like rice, bread, pasta, and in some vegetables such as potatoes corn and peas.
Non-starchy vegetables contain only a small portion of starch, and therefore less carbohydrates. Examples include asparagus, broccoli, celery, cucumber, onions, salad greens, and cabbage.
A healthy diet should also provide protein, fat, vitamins, minerals, and fiber.
That’s where fresh potatoes stand out. Besides supplying energy in the form of starch, they are also an excellent source of protein, vitamins, minerals, and fiber. Specifically, potatoes are rich in vitamin C, potassium (more than a banana), and vitamin B6. They also contain antioxidants, which help reduce unhealthy inflammation.
As to the starch, you may want to limit your potato consumption if you have reason to be concerned about blood sugar, and especially if you believe you have the condition of insulin resistance, which can limit your body’s ability to properly manage carbohydrates. And as a general rule you don’t want to take in more energy in your food than your body needs or uses, because the excess has a tendency to turn into body fat.
Main Types of Potatoes
There are over 100 different varieties of potatoes grown in the US, categorized into seven main types: russet, red, white, yellow, blue/purple, fingerling, and petite. Not only do size, texture, and color differentiate these varieties, but also the type of phytonutrients (natural compounds found in plants that function as antioxidants, indicated in italics below).
- Russet Potatoes: These are high in starch and have a fluffy texture when cooked. They have rough brown skin and white flesh containing flavonoids. They are ideal for baking and mashing.
- Red Potatoes: These have a smooth, thin skin and a waxy texture. They hold their shape well when cooked, making them ideal for roasting, boiling, and making potato salads. They are rich in anthocyanins, which give the red skin its color.
- White Potatoes: These have smooth, light-tan skin and white flesh, containing quercetin. They are suitable for boiling and mashing.
- Sweet Potatoes: These are rich in beta-carotene, which the body converts to vitamin A, an essential nutrient for vision and immune function.
- Yukon Gold Potatoes: Known for their buttery texture and rich flavor, Yukon Golds are a versatile potato variety. They are high in carotenoids, and great for roasting, mashing, and grilling.
- Blue/Purple Potatoes: These have vibrant skin and flesh, rich in anthocyanins. They are best for baking, roasting, and making colorful potato salads.
Every one of these varieties offers the benefits of fresh potatoes described above, but when they are deep fried and served up as French fries or chips they are not necessarily healthy—we’ll take that up in a separate Real Food article. In any case, boiled, baked, or steamed potatoes can be a nutritious and satisfying addition to meals.
The Best Way to Prepare Potatoes
Here are some healthy preparation tips to reap the nutritional benefits:
- Baking: Baked potatoes retain most of their nutrients and can be seasoned with herbs and spices instead of excessive amounts of butter or sour cream.
- Boiling: Boiling potatoes with their skins on preserve their nutrients and fiber. After boiling, they can be lightly seasoned or mashed with a small amount of olive oil.
- Steaming: Steaming is another excellent way to cook potatoes without losing nutrients. Steamed potatoes can be used in salads or as a side dish.
- Roasting: Roasting potatoes with a small amount of olive oil and herbs can enhance their flavor while keeping them healthy. Avoid adding excessive oil or butter.
Potatoes can be a healthy and nutritious part of your diet when prepared appropriately. By choosing healthier cooking methods, matching your calorie consumption to your energy needs, and balancing potatoes with other foods (especially green vegetables which supply certain vitamins and minerals that potatoes lack and plenty of fiber), you can enjoy your 50 pounds a year guilt-free.
