When you reach into a sack of potatoes only to find they’ve started turning green, you’re faced with the conundrum of whether to throw them away or not. .
Do not store in the refrigerator because the cold temperatures will convert the starches into sugar and the potato will become sweet and turn a dark color when cooked. .
Potatoes 101: Nutrition Facts, Health Benefits, and Types
Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide.They’re generally eaten boiled, baked, or fried and frequently served as a side dish or snack.Nutrition facts Cooked potatoes with the skin are a good source of many vitamins and minerals, such as potassium and vitamin C. Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat.The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are ( 1 ): Calories: 87.Potatoes usually have a high glycemic index (GI), making them unsuitable for people with diabetes.They also contain varying amounts of resistant starch, a type of fiber that feeds the friendly bacteria in your gut and improves digestive health ( 8 ).In fact, compared with other common food crops — such as wheat, rice, and corn — potatoes have the lowest amount of protein.Cooling potatoes after boiling may increase the amount of resistant starch, which can improve gut health.The predominant mineral in potatoes, potassium is concentrated in the skin and may benefit heart health ( 2 , 14 ).The predominant mineral in potatoes, potassium is concentrated in the skin and may benefit heart health ( , ).Varieties with purple or red skin and flesh contain the highest amounts of polyphenols, a type of antioxidant ( 17 ).An antioxidant that accounts for about 1/3 of total polyphenol content, catechin is highest in purple potatoes ( 18 ).An antioxidant that accounts for about 1/3 of total polyphenol content, catechin is highest in purple potatoes ( ).Found in potatoes with yellow flesh, lutein is a carotenoid antioxidant that may boost eye health ( 19 , 20 ).Found in potatoes with yellow flesh, lutein is a carotenoid antioxidant that may boost eye health ( , ).A class of toxic phytonutrients produced by potatoes as a natural defense against insects and other threats, glycoalkaloids may have harmful effects in large amounts ( 21 ).SUMMARY Potatoes harbor some healthy antioxidants that are responsible for many of their health benefits and mostly concentrated in the skin.Potatoes contain a number of minerals and plant compounds that may help lower blood pressure.Other substances in potatoes that may promote lower blood pressure include chlorogenic acid and possibly kukoamines ( 25 ).Another older trial in 11 men showed that eating boiled potatoes as a side with pork steak led to less calorie intake during the meal when compared to pasta or white rice ( 28 ).Even though PI2 may suppress appetite when taken in its pure form, it is unclear whether the trace amounts present in potatoes have any effect.In low doses, glycoalkaloids usually cause mild symptoms, such as headache, stomach pain, diarrhea, nausea, and vomiting ( 21 ).In more serious cases, the symptoms include neurological disorders, rapid breathing, fast heartbeat, low blood pressure, fever, and even death ( 21 , 34 ).Some animal studies indicate that the low levels of glycoalkaloids likely found in the human diet may exacerbate inflammatory bowel disease (IBD) ( 35 ).A 154-pound (70-kg) individual would have to eat over 13 cups (2 kg) of potatoes (with the skin) in one day to get a lethal dose ( 34 ).Potatoes rich in glycoalkaloids have a bitter taste and cause a burning sensation in your mouth, an effect that may be a warning sign of potential toxicity (37).Animal studies indicate that acrylamides may increase cancer risk and harm the brain and nervous system ( 44 , 45 , 46 , 47 ).Different preparation methods result in different flavor and texture characteristics and also can greatly affect the nutrition content of the potatoes.Keep in mind that typical toppings, like sour cream, cheese, or butter, can significantly change the nutrition profile of your potato, adding additional fat, calories, and sodium. .
What is a Yellow Potato? (with pictures)
In some parts of the world, yellow varieties are far preferred to their creamy or starchy white cousins, and this led in the early 1980s to a Canadian company developing the Yukon Gold.Chances are when shoppers search for yellow potatoes in the grocery store in the US, the most likely type they’ll find is this Canadian creation, although other variants exist.First, the yellow color comes from a chemical called anthoxanthins, a special pigment loaded with antioxidants, which may make the potato nutritionally superior.Second, the yellow variety is often sweeter, and for cooks this means they may be able to use flavoring for these potatoes in smaller amounts.A single potato of this size offers 21% of the US Recommended Daily Allowance (RDA) of potassium. .
What's the Difference Between Kinds of Potatoes: Russet, Red, and
The flesh is very dry, and the skin is thick, so you can bake it up crisp on the outside and the inside will get fluffy, the perfect thing to soak up butter and sour cream.My favorite thing to do with a Russet is to make an old-school twice-baked, scooping the snowy flesh out leaving a potato boat behind, and mixing the innards with butter, sour cream and shredded cheese, maybe some chives, and stuffing the thick mash back into the shells and re-baking with more cheese on top.The Russet is the best potato for French fries, since the starch cooks up a crisp shell while getting that fluffy light interior that makes for a perfect bite.There is a slight undertone of sweetness to the red potato, and it is these bits of natural sugars that help it brown so well when cut up and fried. .
How Healthy Are Potatoes?
They have more potassium per serving than any other vegetable or fruit, including bananas, oranges, or mushrooms.Dietary fiber has been shown to have numerous health benefits, including lowering the risk of heart disease, diabetes, and obesity, and increasing feelings of fullness.Simple carbohydrates are found in many types of foods, from sweets to produce and milk.They have a low amount of moisture and high starch content, which make them perfect for baking.Many people use potatoes as a side dish: mashed, scalloped, fried, salad or baked.Try a potato bar for dinner using a baked potato as your main course loaded with a variety of toppings such as ham or chili, broccoli and cheese, herbs, chives, taco meat and salsa, beans, jalapeños, onions, mushrooms or low-fat sour cream.It is an easy way to make half your plate vegetables for a healthy meal.Store potatoes in a cool, humid (but not wet), dark place with good ventilation. .
Russet, Red, Yellow & Sweet Potatoes
Russets are very starchy potatoes that are long and wide with netted skin, white to pale yellow flesh. .
Potato or Sweet Potato: Which Is Healthier? – Cleveland Clinic
They’re considered “distantly related” at best in the world of botanic genealogy, with some pretty big differences.Advertising Policy Cleveland Clinic is a non-profit academic medical center.To settle the debate — at least in regard to which potato is the healthier option — we turn to registered dietitian Beth Czerwony, RD.Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019.The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year.Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil.The key to this health benefit, though, is to eat the skin of the spuds.But if you have to pick just one, sweet potatoes hold a slight edge, says Czerwony.Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your body’s cells from damage and diseases like cancer.“That’s the main reason why sweet potatoes come across as a little bit of a better option,” says Czerwony.All the goodness in those spuds doesn’t cancel out the negatives that come with a dip in a deep fryer, for instance.A 2017 study even found that eating fried potatoes twice a week increased your risk of death.That’s bad news given the amount of French fries and potato chips in many diets.Be careful with the toppings you add afterward, though … and make sure to eat the skin. .