Are potatoes healthy?

Potatoes for health and nutrition They're rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system.

health.ucdavis.edu - Potato health benefits and why you should eat more spuds

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From mashed potatoes, scalloped cheesy potatoes and the fast-food fried variety, potatoes are everywhere. They’re by far one of the most popular vegetables in America. But are potatoes good for your health?

There seems to be a lot of misconceptions on the health benefits of potatoes. UC Davis Health dietetic intern Adrienne Posner breaks down the nutrition facts on potatoes and why you may want to serve them at your next meal.

Are potatoes vegetables?

Yes. Potatoes are stem tubers and are considered a starchy vegetable. As the name implies, these vegetables contain more starch as compared to others. This isn’t bad. It means that the vegetable delivers more calories and typically less fiber. Starch is a type of carbohydrate that our body breaks into glucose to use as energy. Therefore, starchy foods could be a good food source if you want to add calories or add a food choice to round out a meal. Many cultures serve sides of rice, pasta, or potatoes with meals. These choices add calories and give a “full feeling” to hungry families. Other types of starchy vegetables include:

corn

green peas

winter squash, such as butternut or acorn

sweet potatoes and yams

beans and lentils

Potatoes for health and nutrition

In addition to starch, potatoes contain vitamins, minerals, and fiber. They’re rich in vitamin C, which is an antioxidant. Potatoes were a life-saving food source in early times because the vitamin C prevented scurvy. Another major nutrient in potatoes is potassium, an electrolyte which aids in the workings of our heart, muscles, and nervous system. Potato skin contains fiber, which is important for digestive health. Different types of potatoes, especially those that come in other colors, contain more nutrients that have health benefits. In general, the darker the potato, the more antioxidants it contains. Sweet potatoes are a good source of vitamin A, an important nutrient for immunity and eye health. Purple potatoes are rich in antioxidants including anthocyanins which may prevent heart disease and cancer and boost brain health.1

Types of potatoes

Potatoes come in all colors, shapes, and sizes. There are many different varieties of potatoes. Some of the common types at most grocery stores include:

Fingerling potatoes: Small, stubby, finger-shaped potatoes

Russet potatoes: Large potatoes with dark brown skin and white flesh

Sweet potatoes: Large potatoes with bright orange flesh and sweet taste

White and red potatoes: Many sizes and shapes with either white- or red-colored skin

Purple potatoes: Oval-shaped potatoes with a purplish-black skin and purple flesh

What makes potatoes unhealthy?

Generally, potatoes move into the less than healthy category when they are loaded with toppings such as cheese, sour cream, and bacon. When you are mindful of both portion size and toppings, potatoes can provide comfort and satisfaction with any meal.

So why eat potatoes?

In addition to being budget-friendly, there are many health benefits to potatoes. They’re rich in energy, fiber, vitamins, and minerals. Try to include different varieties of potatoes in your diet to maximize the nutritional benefits.

Healthy potato recipes

These three healthy potato recipes from Good Food Is Good Medicine that can be enjoyed for breakfast, lunch, or dinner. This blog was written by UC Davis Health dietetic intern Adrienne Posner and reviewed by UC Davis Health registered dietitians.

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9 Foods to Help You Lose Weight Beans. Inexpensive, filling, and versatile, beans are a great source of protein. ... Soup. Start a meal with a cup of soup, and you may end up eating less. ... Dark Chocolate. Want to enjoy chocolate between meals? ... Pureed Vegetables. ... Yogurt with berries. ... Nuts. ... Apples. ... Yogurt. More items... •

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Delicious foods that help you diet? It sounds too good to be true. No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn. "Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings." Some even kick up your metabolism. So take this list when you go to the supermarket: Dark chocolate, sausage, nuts, and eggs? They're all on the list. It's about feeling full and satisfied. 1. Beans Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more. 2. Soup Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter. 3. Dark Chocolate Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate. 4. Pureed Vegetables You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

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