According to the McKinley Health Center, 45 to 65 percent of the calories in your diet should come from carbohydrates because they are your body's preferred source of energy.The Yukon gold potato is a good source of potassium, which may help lower your blood pressure, by decreasing the effects of sodium.In fact, the American Heart Association recommends that you aim for 4,700 milligrams of potassium per day. .
Yukon Gold Potatoes
The Yukon Gold was first bred in Canada in 1966; it's a cross between a yellow-fleshed Peruvian hybrid and a white-fleshed variety from North Dakota.They hold their shape diced and simmered in soup, or cut into chunks and tossed into potato salad.If stored in a cool, dark, dry place in an open paper bag, Yukon Golds will keep for a couple of weeks.Potatoes have gotten a bad rap in the last few years for their high glycemic index, which can cause a spike and dip in blood sugar. .
Potatoes: Health benefits, nutrients, recipe tips, and risks
The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 25 kilograms (kg) of potatoes every year.This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.A baked potato on a winter’s day makes an economical, warming, and nutritious treat.According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids.Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.10) Immunity Research has found that vitamin C may help reduce the severity and duration of a cold.Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.Tips According to the USDA, over half of all potatoes in the U.S. are sold for making French fries.Avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green.Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife.Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins. .
Nutrition for a Russet vs. Yukon Gold Potato
You can find a number of different varieties just by taking a trip to your local grocery store.This amount of calories comprises just 5.5 percent of the daily recommended intake of 2,000, so you may find Russet and Yukon Gold potatoes appropriate for dieting.As with many other vegetables, the majority of the calories in Russet and Yukon Gold potatoes come from carbohydrates.Carbohydrates are your body's primary source of fuel, so carbohydrate-rich foods such as Russet or Yukon Gold potatoes can be beneficial for athletes.Dietary fiber is essential for optimal health, as it promotes satiety, a healthy digestive system and can aid in managing blood sugar and cholesterol levels.Potatoes are often topped with high-fat ingredients such as cheese, sour cream, butter and bacon, always factor those extras into your nutritional calculations.Yukon Gold or Russet potato provides 620 mg of potassium, which comprises 31 percent of the daily suggested intake, 2,000 mg. Potassium helps your muscles, nervous system and heart function properly, so it is vital for your health.
5 Types of Potatoes That Are Good for You + Cooking Tips
Potatoes have been maligned as the least nutritious vegetable, but they are actually nutrient-dense, and may even help weight loss and management.It’s also the world’s fourth largest food crop following wheat, maize and rice.A medium sized white potato has around 130 calories and weighs approximately 5 ounces.According to studies, dietary fibre acts as a laxative and lowers the risk of cardiovascular diseases and Type 2 diabetes.Or, try boiling until just done and making a potato salad with a bit of olive oil and Dijon mustard, and fresh dill.The velvety flesh and crispy skin of Yukon gold shine when you toss it in a bit of high smoking point oil and sea salt, and roast in the oven.Then, transfer to a thick bottomed skillet and brown in olive oil until crispy in parts.This variety has medium starch content and is rich in antioxidants like caretonoids and anthycynanins.According to an article published in the Journal of Agriculture and Food Chemistry, the high antioxidants content in purple potatoes may help lower blood pressure.Its beautiful color also makes it a great oven-baked potato chip option.According to a study published in Nutrition Review, eating more than 14 grams of fiber for more than two days is associated with a 10 percent decrease in total calorie intake and a four pound weight loss over a four month period.Quarter it and toss it in oil and bake in the oven, or make a potato salad.Contrary to the popular belief, potato is not fattening but has many benefits important to achieve weight loss. .
Potato Nutrition Guide: Which Potatoes Are the Healthiest?
Leaving the skin on potatoes could help you get more gut-healthy fiber and antioxidants.Potatoes are usually shunned due to their carb count, but according to the University of Maine (UMaine), they're actually quite nutrient-dense.Potatoes are full of fiber, vitamins, minerals and antioxidants.While all spuds are low in calories, fat-free and rich in complex carbs, darker-pigmented potatoes have up to twice as many antioxidants than their lighter relatives, according to UMaine.When cooking potatoes, opt for low-fat methods, such as broiling or baking.Try using olive oil instead of butter and low-fat sour cream in place of the full-fat variety to cut down on saturated fat.The skin contains close to half of the total dietary fiber, but the bulk (more than half) of the other nutrients, such as potassium and vitamin C, are found within the flesh, per the USDA.While some may snub white potatoes in favor of sweet potatoes, white taters provide many essential nutrients your body needs.Iron is part of hemoglobin, a protein that carries oxygen from the lungs throughout the body.It also stores oxygen in your muscles so that it's readily available when you exercise, according to the National Institutes of Health (NIH).A 3.5-ounce serving of white potato meets 6 percent of your DV for iron.And potassium is one of the electrolytes your body uses to stimulate muscles and nerves, per the U.S. National Library of Medicine (NLM).It also helps lower your blood pressure through two actions: It relaxes muscles in blood vessels, and it tells the kidneys to get rid of extra sodium.A 3.5-ounce serving of white potato has 11 percent DV for potassium.The sweet potato takes the nutritional win, though, offering higher amounts of vitamins A and C. Vitamin A supports growth and development, eye health and the immune system, per the NIH.As an antioxidant, vitamin C neutralizes free radicals before they can damage cells, per the NIH.Your body also needs vitamin C to make collagen and to support your skin, bones, tendons and blood vessels.Like their whole counterpart, bite-sized dried sweet potatoes are low in fat and a good source of fiber, vitamins and minerals, which makes them a great snack.This Thanksgiving staple has the same nutritional value as a baked sweet potato if it's made without any added ingredients.But adding butter and maple syrup will add fat and calories, too.Generally, 3.5 ounces of canned mashed sweet potatoes has:.Mashed sweet potato calories come mostly from carbs (you'll get 23 grams per 3.5-ounce serving).Try mashing sweet potatoes with a bit of fat-free milk, vegetable broth or water for a smooth consistency and season with fresh or dried herbs.For a slightly sweeter variation, sprinkle a dash of cinnamon or nutmeg.Another classic Thanksgiving side dish, candied sweet potatoes are usually sliced thin and prepared with maple syrup, butter, vanilla and warm spices such as cinnamon, but the recipes vary.One small baked russet potato contains 0.4 milligrams of vitamin B6, which fills a quarter of your recommended needs.One small russet also provides 9 percent of the DV for vitamin C.Their bright color makes dishes more attractive, but purple potatoes aren't just pretty.They're a good source of dietary fiber and vitamin C and are especially rich in antioxidants.Purple potatoes have more antioxidant anthocyanins than their white-fleshed cousins, and anthocyanins are linked to good eye and brain health, according to a July 2017 review in Food and Nutrition Research.What's more, purple potato nutrition facts show that the veggie is rich in vitamin C, which helps make collagen and neutralizes free radicals.This yellow-fleshed, Canadian-bred tuber was named after the Yukon River and its tie to the Klondike Gold Rush, according to the National Post.Yukon gold potato nutrition facts show that a small tater has 74 calories and is also fat- and cholesterol-free.Like other potatoes, the Yukon Gold is also a good source of vitamin C.The more color a potato has, the higher its total antioxidants, per UMaine.That means red potatoes are healthier than russets in terms of antioxidant content.
Yukon Gold Potatoes
Their golden flesh is richly flavored and fairly firm and moist, with medium starch content.A perfect compromise between dry, fluffy russet potatoes and moist, waxy varieties, Yukon Golds are incredibly versatile.They’ve been “lightstruck.” The green indicates the presence of solanine, which is produced when potatoes are exposed to light, either in the field or after harvest.Any potato that?s stored too long at such a low temperature will take on an unpleasant sweetness as the starch converts to sugar.Potatoes and onions release gases that interact and make each spoil more quickly, so store them separately. .
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. .