Potatoes are full of fiber, vitamins, minerals and antioxidants. The healthiest potatoes are those with darker-colored flesh, like purple and red potatoes. 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.
Keep reading to learn all about potato nutrition and which potatoes are best for you. For most of the article below, we'll be talking about a 3. Eating both the flesh and the skin of the potato gives you the most nutrition, but each part of the potato offers specific perks. 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. And the white potato has just about the same number of calories as a sweet potato but less sugar!
According to the USDA , a 3. The calories in white potatoes and sweet potatoes are almost the same, and both are good sources of iron and potassium.
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.
And potassium is one of the electrolytes your body uses to stimulate muscles and nerves, per the U. 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.
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. Video link. Close X. Click to scroll back to top of the page Back to top. By Carmen Chai Global News. Posted September 23, am. Updated September 29, pm. View image in full screen.
Smaller font Descrease article font size - A. A large white potato weighs more than 10 oz and clocks in with calories and 61 g of carbohydrates, per the USDA. The amount of carbohydrates in a food will impact your blood sugar, and eating a large potato may unknowingly send your glucose levels soaring when managing diabetes. Tracking your carbohydrates, on the other hand, can help you balance your intake to control blood sugar levels, notes the American Diabetes Association.
A more appropriate serving is a potato that can fit in the palm of your hand. The main issue with potatoes and weight loss is how potatoes are typically consumed: in chip or fry form. However, a small study published in the Journal of the American College of Nutrition in October on overweight men and women eating a reduced-calorie diet showed including potatoes in their diet did not cause weight gain.
Darsa recommends eating a carbohydrate-rich food like a potato with protein or fat in order to avoid a blood sugar spike if you have diabetes and stay full for a longer amount of time. For instance: Try a baked sweet potato with sauteed broccoli drizzled with olive oil and a piece of salmon. There are so many ways you can enjoy a potato. Drizzle with olive oil, wrap in a foil packet, and grill. Toss into a frittata. Marrow Dumplings. Mashed Potatoes.
Norland Red Potatoes. Potato Dumpling. Potato Fritter. Potato Gratin. Potato Pancakes. Potato Salad. Potato Starch. Potato Sticks. Potato Waffles. Potato Wedges.
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