Are potatoes healthy? Nutritional benefits and facts, explained
Did you know that there are over 4,000 varieties of potatoes in the world? They come in a variety of shapes and colors — there are over 180 varieties of wild potatoes, according to the International Potato Institute.
They can be french fries, mashed potatoes, baked potatoes – what’s not to love? Although the common white potato is America’s favorite, sweet potatoes are another popular choice. This versatile, starchy vegetable is delicious in savory or sweet dishes, and can also be roasted, baked, mashed or hashed.
But what kind of nutritional benefits do they bring? Like most foods, it depends on how they are prepared.
Are potatoes healthy?
Yes, potatoes are a healthy vegetable and have a lower glycemic index than “regular” potatoes, registered dietitian Danielle Crumble Smith previously told USA TODAY. It is a good source of fiber and beta-carotene, a pigment found in orange and yellow fruits and vegetables that turns into vitamin A in the body. Vitamin A is important for eye and skin health and immune system support.
A good rule of thumb is that the more colorful the vegetable, the more antioxidants you get. Antioxidants help reduce free radicals in our body, which can cause cell damage and disease when out of balance. So potatoes, which have an orange color, can also help boost antioxidants.
Combining sweet potatoes with other healthy foods can enhance their benefits, says Barbara Olendzki, associate professor of population and health sciences at the UMass Chan School of Medicine.
“Mix them with a good fat (like a vinaigrette) or add more fiber (for example, ground flax) to help slow down the conversion of carbohydrates into sugar in the body,” Olendzki told USA TODAY. “For a medium potato with Newman’s Balsamic Vinaigrette (1 Tbsp) on top, you have 189 calories, 6g fat, 32 grams carbohydrates, 3 grams protein, grams 5 of fiber, even having 1 mg of iron. Not bad, huh?”
Are potatoes healthy?Everything you need to know about your favorite foods
Are sweet potatoes “good” or “bad”?
Potatoes contain “good” carbohydrates – often called “complex carbohydrates.” Complex carbohydrates are considered healthier than simple carbohydrates. They take a long time to digest and create lasting energy. They also won’t cause sudden blood sugar spikes (like simple sugars) which can give you energy for a while but leave you tired after a short time.
Are sweet potatoes healthier than regular potatoes?
Yes, Olendzki says – they have a low glycemic index, high fiber and carotenoids that are good for the eyes and inflammation.
For even more nutritional value, Olendzki recommends leaving the skin on: “It’s very tasty and that’s where most of the nutrients and fiber reside.”
Are sweet potatoes healthy for weight loss?
As with most diets, it depends on what other foods you eat, your activity level and if you have any health conditions. If you have diabetes, you may need to be careful when it comes to potatoes because they are high in carbohydrates.
It also depends on how the sweet potato is prepared – frying can add harmful fats but is generally fine in moderation. Adding more butter or marshmallows can be a nice treat, but it shouldn’t be an everyday treat. But as part of a healthy diet, sweet potatoes contain important vitamins and the “good” type of carbohydrates.
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