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Children can be quite picky when eating vegetables. Many people focus on turnips, Brussels sprouts, beets, and eggplant.
On the other hand, potatoes are one of the vegetables that are loved almost all over the world. Picky eaters and adults alike can find something they like. french fries? Mashed potatoes? Hash browns? The flavors and fried forms are endless and provide the perfect excuse to load up on cheese, sour cream, and ketchup.
But are these root vegetables good for your health? Here’s what we discovered about the most nutritious types of potatoes.
Which potatoes are the healthiest?
Like other vegetables, the healthiest potatoes are usually the most colorful. Dark red or purple colors indicate high levels of antioxidants such as anthocyanins, registered dietitian Daniel Crumble Smith told USA TODAY. Antioxidants help neutralize free radicals in the body that, when out of balance, can cause cell damage and disease.
Her favorite food is sweet potatoes from Okinawa. Brought to Japan from South America in the 1600s, these vegetables look like regular potatoes on the outside, but are deep purple on the inside. There are also other colorful items on the menu, such as sweet potatoes, red and purple potatoes.
But any type of potato is nutritious and will bring something different to your table, Crumble-Smith says. For example, sweet potatoes have more vitamin A, fiber, and less carbohydrates, while Yukon gold potatoes have more vitamin C.
“I recommend consuming different types of potatoes to get a variety of nutrients,” she says.
Bake potatoes?Here’s how long it takes to cook in the oven, fryer, etc.
Are potatoes good for health?
Potatoes are an inexpensive vegetable that can be a healthy addition to the average diet.
These starchy vegetables sometimes get a bad rap because they’re higher in calories and a source of carbohydrates than other vegetables, but Crumble-Smith says that’s not a reason to cut them out. Potatoes are primarily made up of complex carbohydrates, which take longer to digest than simple sugars and provide more sustained energy.
“You shouldn’t restrict foods solely because of their calorie content, as starchy foods play a role in feeling satisfied and are an important component of a balanced diet,” she says. “The great thing about potatoes is that they also contain other nutrients.”
For example, potatoes, especially their skins, are a good source of fiber. Fiber keeps you full longer and regulates your appetite. It also helps control blood sugar levels, supports heart health, and helps manage weight.
Potatoes are also rich in potassium, an essential mineral that regulates the heart’s electrical activity and intracellular fluid exchange, maintains normal blood pressure, and promotes proper nerve function. Crumble-Smith advises people with chronic kidney disease to talk to their doctor about potatoes and avoid exceeding the recommended intake of potassium.
“When you think about your diet as a whole, eating foods that keep you satisfied can help control your appetite and prevent you from craving sweets or snacking without nutritional benefit. “Things like potatoes shouldn’t be feared at all,” says Crumble-Smith.
When cooked and cooled, potatoes contain resistant starch, which improves gut health by not raising glucose.
“I definitely recommend meal prepping for people with diabetes by making the potatoes in advance, storing them in the refrigerator, and reheating them the next day,” Crumble-Smith says. “They have a lower glycemic index.”
However, if you have insulin resistance or diabetes, you can still eat cooked potatoes, but be sure to pair them with protein, healthy fats, and other non-starchy vegetables. Crumble-Smith recommends testing your blood sugar levels after 1 1/2 to 2 hours to see how your body is responding.
Are sweet potatoes good for health?
Crumble-Smith says sweet potatoes are a healthy vegetable, with a lower glycemic index than “regular” potatoes. It is an excellent source of dietary fiber and beta-carotene. Beta-carotene is a pigment found in orange and yellow fruits and vegetables that is converted to vitamin A in the body. Vitamin A is important for eye and skin health and immune system support.
“The variety of colors means they contain more nutrients,” says Crumble-Smith.
healthy way to cook potatoes
Another source of potatoes’ bad reputation comes from fries. Crumble-Smith says frying potatoes makes the vegetable even more calorie-dense and inflammatory.
But as delicious as they are, fries aren’t the only way to consume potatoes. Healthier options are roasting, baking, boiling, or cooking in soups and stews. Crumble Smith’s favorite way to eat potatoes is to thinly slice them, roast them, and add them to salads.
“If you just use a few healthy fat sources and seasonings for flavor, you don’t change your potatoes all that much,” Crumble-Smith says.
Learn more about your favorite foods:Why do some people think potatoes are bad for your health?
Find more health tips for your daily diet.
Want to know more? We’re here to help.
USA TODAY investigates the questions you and others ask every day. From “How long do you boil potatoes?” to “How to make overnight oats?” to “How to make coffee without a coffee maker?” – we have answers to the most common questions you ask every day I’m trying to find out. Visit our Curious section to see what else we can answer.
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