To find the healthiest potato, we analyzed in-depth the nutrient content of the four varieties found in the USDA Food Database.After taking all these factors into account we ranked all four varieties from the USDA Food Database.The sweet potato had the lowest vitamin profile, as well as the largest sodium-to-potassium ratio.Too much sodium can be a risk factor for developing hypertension if not balanced out with hypotensive minerals like potassium and calcium.They meet your daily needs on a per-calorie basis for copper, magnesium, manganese, phosphorus, and potassium, and provide decent amounts of calcium, iron, and zinc.See a snapshot of our analysis comparing the protein density of each potato, or use our interactive chart, here.For those looking to lose weight, the most tried and true technique is to burn fewer calories than you consume over time.One of the best ways to combat hunger during calorie suppression is to add satiating nutrients to your meals.Fiber helps keep you feeling full and makes it easy to consume fewer calories.Therefore, the most fiber-dense foods have the combination of having high amounts of fiber relative to calorie content.These fiber-dense foods will work better at keeping you feeling full relative to the amount of calories you are eating.The sweet potato, again, comes in last place with its relatively higher sugar content.See the snapshot of our analysis of the best potatoes for weight loss below, or use our interactive chart, here.Phytochemicals encompass a broad swath of nutrients found in plants that we are only just starting to research in more detail regarding health.And although most of them do not have recommended dietary intake references or have definitive data regarding their precise health benefits, the research is starting to pile on in their favor.The following chart shows the concentration of some key phytochemicals found in the USDA Food Database for these potatoes.After taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are the healthiest potato with data from the USDA Food Database. .
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. .
Healthiest Potatoes: Ranking Every Potato by How Healthy They Are
It’s St. Patrick’s Day, which means a tide of green-clad frat bros have probably already kicked down your front door and puked in your shoes.A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is essential for energy production from food and helps digestion.“Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure.“Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health and vision,” Friedman continues.“Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones.Lastly, a hot tip: “After a strenuous workout at the gym, consume a sweet potato with a little cinnamon on top (which has anti-inflammatory properties) and your muscles will recover twice as fast,” Friedman suggests.“What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh.“They also may help to lower the potential health risk posed by heavy metals and free radicals,” Friedman continues.Finally, a study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure.“Russets are also a good source of iron, which supports healthy blood, and magnesium, which is needed for heart, nerve and immune system function.”.“If you top a baked russet potato with butter, sour cream and bacon bits, it can quickly become an artery-clogging monstrosity,” Friedman says.“But eaten plain or with heart-healthy garnishments, such as olive oil and chopped chives, a russet potato contains nutrients and fiber that can benefit your heart, bones, immune system and metabolism.Make your baked russet potato even healthier and more flavorful by adding some parsley or green onions, or topped with sautéed mushrooms and bell peppers.”.“Fingerlings are an excellent source of vitamin B6, which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system.That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete.Then, instead of butter, you can give your mashed potatoes some zest by using extra virgin olive oil and seasonings, like chives, paprika, garlic or thyme.“Ketchup contains high fructose corn syrup, which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says.
What is the healthiest potato?
Now it’s not like meat, that may be actively shortening your life, but there’s an opportunity cost to eating white potatoes, since every bite of a potato is a lost opportunity to put something even healthier in your mouth that may actively make your life longer.Both boiled and mashed potatoes are significantly more satiating than French fries.No doubt potatoes’ low calorie density played a role.For people to eat 240 calories of spuds, the researchers had to feed them nearly a pound of potatoes, compared to just a few cookies, for example––but that’s kind of the point.And they had to feed people even more apples, grapes, and oranges, though, yet each fruit was still about 40 percent less satiating than the potatoes.Within hours of consumption, purple potatoes increased the antioxidant capacity of study subjects’ bloodstream, whereas white potato starch appeared to actually have a pro-oxidant effect.Yellow potatoes like Yukon gold may be preferable to white, but they’re not the healthiest.Within hours of eating a large purple potato, you get a nice 60% bump in the antioxidant power of your bloodstream and this translates into less free radical DNA damage.They can increase the antioxidant capacity of our blood spread, whereas straight white potato starch can act as a pro-oxidant and decrease it.The chilling effect might therefore also slow the rate at which the starch is broken down and absorbed.The co-consumption of two servings of cooked broccoli with your mashed potatoes cuts the immediate insulin demand by nearly 40%.Just chilling potatoes may cut down on the blood sugar and insulin spikes, but to get significant drops in both, adding just about a tablespoon of vinegar can drop levels 30 to 40%. .
Potatoes: Healthy or Unhealthy?
Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world. .
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. .
Sweet Potato vs. Potato: What's the Difference?
Different plant families Sweet and regular potatoes are both considered root vegetables but are only distantly related.Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties.Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body caused by free radicals (3, 4).Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies ( 5 , 6 ).Baked sweet potatoes tend to have a much higher GI than boiled ones because of how the starches gelatinize during cooking (8).For example, white potatoes can be turned into French fries, mashed with butter and cream, or baked and topped with high-calorie ingredients.To prepare sweet or regular potatoes in a healthy way, try boiling or baking them, keep the skin on for more fiber, and serve with fresh herbs or spices instead of cheese, butter, and salt.Pairing potatoes with foods that have fewer carbs, like lean proteins and non-starchy vegetables, can also limit their effect on blood sugar. .
Are Potatoes Healthy? – Cleveland Clinic
Advertising Policy Cleveland Clinic is a non-profit academic medical center.Registered dietitian Andrea Dunn, RD, explains the benefits of potatoes and how you can enjoy them without sabotaging your healthy eating goals.“Potatoes are put in the starchy vegetable category, due to the amount of carbohydrates they contain,” says Dunn.But the higher calorie content doesn’t make potatoes a diet no-no.“Healthy food choices should include a variety of starchy and non-starchy vegetables,” says Dunn.“In fact, the new Dietary Guidelines for Americans includes up to 5 cups a week of starchy vegetables for those needing 2,000 calories a day.”.Potatoes come in many varieties that differ in taste, texture and color.Each type varies slightly in terms of its vitamin and mineral content.“The skin has half of the potato’s fiber content and many of its nutrients,” says Dunn.One of the reasons people may avoid potatoes when they’re trying to eat healthy is because of the cooking method, not the vegetable itself.Any food soaked in butter, deep fried or topped with sour cream will pack on the calories.But potatoes can be a healthy and delicious choice if you use these cooking methods:.“Try a drizzle of olive oil with chives instead of sour cream, butter and salt,” says Dunn.And these have a savory flavor that doesn’t require syrup or sugar on top.And these have a savory flavor that doesn’t require syrup or sugar on top.These are packed with flavor and nutrition without unhealthy fats or excess calories.These are packed with flavor and nutrition without unhealthy fats or excess calories.Potatoes aren’t the diet villain they’ve been made out to be.Skip the fries and enjoy your potatoes using healthy cooking methods. .
Healthiest Potatoes:Benefits,Nutrition And All You Need Know
First planted and consumed in South America thousands of years ago, it has become a popular primary food worldwide.Found to be nutritious and contain low calories, potatoes are a healthier substitute for rice, bread, and pasta.In general, potatoes, regardless of their kind and variety, are packed with nutrients needed for the body’s normal functioning.Regularly eating potatoes can increase your gut health since you give your stomach a steady supply of fibers.They are the kind that feeds the good bacteria in our stomach, promoting gut health and better digestion, it can help in weight loss.Potatoes are classified according to main groups based on their common characteristics, and 200 different types are commercially available.The flesh is mealy and dry, making it the most suitable type of potato for mashing, baking, and french fries.According to the USDA Food Database, red potato is the most nutritious and has the highest vitamin and mineral concentration.These potatoes are purple to grayish-blue in skin color with dark blue flesh and have a very delicate flavor.Several studies have shown that potatoes as a starchy vegetable contain high-quality protein, although in lesser amounts than other food crop sources such as wheat, rice, or corn.Studies have shown that eating five to six fresh potatoes a day can help lower the risk of heart disease, diabetes, and colon cancer.According to research, potatoes with darker shade and skin and flesh coloring are healthier than their paler counterparts.The number of flavonoids and carotenoids – plant-based chemicals known to contain potent antioxidants – are higher in potatoes with darker pigmentation.Among the healthiest kind of potato are the Yukon Gold, Purple Viking, and Ruby Crescent.Dark-colored plant pigments contain higher amounts of antioxidants, vitamins, and minerals that are beneficial to overall health and normal body functioning.These potatoes may help improve heart and eye health, lower the risk of infections, and reduce inflammation.Potatoes have a bad reputation for people on a diet and are trying to lose weight because of its high carbohydrate content.Potatoes are also packed with dietary fiber, making you feel full for a more extended period and curbing your craving to munch or eat.You can skip heapings of butter, sour cream, ketchup, and cheese in your potatoes to make it more diet-friendly.Potatoes will give you brown and crispy skin when baked at high temperatures—making it more enjoyable to eat.Potatoes are boiled and added with various ingredients from other fruits and vegetables, eggs, and condiments like apple cider vinegar and a generous serving of mayonnaise.You can relish salt, pepper, chopped onions, celery, other vegetables, and a prepared whip or dressing in the mixture for that tangy and flavorful treat.Although all potatoes are healthy and nutrition-packed, the most potent in antioxidants and health benefits are those varieties that are darker in color and pigmentation.Paired with a healthy diet and exercise, red potatoes, if eaten in moderation, can help you lose weight.From the endless ways it can serve its nutritional offering, potatoes deserve a place on our table. .
Healthy Roasted Garlic Potatoes (5 Ingredients)
This post may contain affiliate links which means that I may make a small commission at no extra cost to you.These roasted garlic potatoes are healthy, crispy and infused with flavour, and only contain a few simple ingredients!They make the perfect easy side dish paired along with a burger, some fish, grilled chicken or eggs for brunch!BUT what I’ve discovered is, with the right flavours, like garlic, olive oil and a dash of salt, pepper and fresh herbs, combined with the right cooking methods — baking them in the oven until brown and crisp — they can actually be quite delicious!I also love how you can quickly toss them together with the ingredients listed above in less than 5 minutes and leave them to bake and form into this delicious heap of goodness.This garlic potato recipe is amazing paired with a burger or grilled chicken or even served as home fries along with some quiche and fresh fruit for a nice brunch!Put down parchment paper on the baking sheet to prevent the potatoes from sticking to the pan.Roasting the potatoes at a higher temperature can help contribute to that nice brown and crispy outside!No matter which type of potato you choose to use, the most important thing is that you cut them up into uniform pieces to ensure they cook evenly.You can achieve fully cooked potatoes that are soft on the inside and crispy on the outside by simply roasting them in the oven.It’s also important to cut them into uniform pieces and distribute the diced potatoes in a single layer on the baking sheet, ensuring that you don’t overcrowd them, so that they all cook evenly.Covering them will lock in moisture, so they’ll partially steam and the end result won’t be as crispy.If you plan to serve the potatoes within 1-2 hours, you can keep them crispy in a warm oven at a very low setting (around 200 F).Ideally, I would recommend combining the chopped potatoes, olive oil, garlic, salt and pepper in a bowl, storing them in the fridge and baking them right before you’re ready to serve.I’ve tried a few different methods of reheating the potatoes including the oven, frying pan and microwave.Start by adding a bit of olive oil to the pan and turn the heat up to high.Pairing them with protein and/or healthy fats like olive oil can help to lower the glycemic index.At the end of the day, there is absolutely no reason to completely avoid them, unless of course you have a health condition that requires that you limit your intake.In fact, potatoes deliver a ton of nutrients like vitamin C, B6, folate, and magnesium, and those eaten with the skin (like the ones featured today) are a good source of potassium and fibre.Because of their higher potassium and lower sodium content, potatoes may help reduce high blood pressure and stroke.These potatoes are pretty versatile and make the perfect side dish paired along with any of the following recipes:.These roasted garlic potatoes are healthy, crispy and infused with flavour, and only contain a few simple ingredients!They make the perfect easy side dish paired along with a burger, some fish, grilled chicken or eggs for brunch!3 tbsp chopped parsley for garnish optional Instructions Preheat oven to 450 degrees F. Line a baking sheet with parchment paper.Line baking sheet with parchment paper to prevent the potatoes from sticking to the pan.Roasting the potatoes at a higher temperature can help contribute to that nice brown and crispy outside!This post may contain affiliate links which means that I may make a small commission at no extra cost to you.