Kerry Torrens- Nutritionist
Author of the photo, MOHAMED EL-SHAHED/AFP via Getty Images
What is potato?
A member of the nightshade family, which includes tomatoes and eggplants, the potato (Solanum tuberosum) is the plant’s underground energy store (tuber). There is a wide variety of potatoes, but from a culinary standpoint, they generally fall into three categories: flour potatoes, waxy potatoes, and new potatoes.
Floury potatoes, like Maris Piper, are full of a type of starch called amylose. These starch granules swell and burst when cooked to create a soft, chewy texture, making these potatoes ideal for a smooth, creamy mash. Waxy potatoes, like Charlotte, contain less amylose, which gives cooked potatoes a firmer texture, ideal for roasting and gratins. New potatoes, on the other hand, are immature potatoes harvested early in the season; they retain their structure when cooked, making them perfect for potato salads.
nutritional benefits
An average portion (175 g) of boiled potato (meat and skin) provides:
The way you prepare and cook potatoes affects their nutritional value. Cooking whole potatoes with the skin helps retain fiber and some important nutrients like potassium, magnesium, zinc, and iron. The levels of vitamins C and B6 decrease during cooking, while carotenoids and certain plant compounds called polyphenols increase. Roasting, frying or cooking in cream, as in a classic dauphinoise, significantly increases the amount of fat and calories in the potato dish.
Regular potatoes don’t count in the calculation of the daily allowance of five calories because we tend to include them in our plate as starches to replace foods such as pasta or rice. They are also often associated with high-fat diets.
Top 5 Health Benefits of Potatoes
1. Nutritionally good value for money
Potatoes offer a more favorable nutrient/price ratio than many other vegetables and are an important staple throughout the world. With the world’s population growing, potatoes are a good choice because they provide fast food on less land.
2. Low in fat
Many people, including health professionals, have a negative opinion of potatoes, but it is worth remembering that when boiled or baked, potatoes contain virtually no fat. The tubers are rich in starch, but provide fewer calories than an equivalent serving of pasta or rice. Plus, unlike pasta and rice, they provide helpful micronutrients like vitamin C, folic acid, and potassium.
Potatoes are low in protein, but the protein they provide has excellent biological value, which means that they provide a good distribution of amino acids necessary for health.
3. Promotes Gut Health
As well as being a good source of fiber, some of the starch in potatoes is particularly beneficial to our gut microbes. In fact, it’s a “resistant starch,” meaning it resists our digestion but can be broken down by our gut bacteria, giving them the fuel they need to function and thrive.
When we cook and cool potatoes, the starch granules stick together, making them more resistant to digestion. Studies suggest that when we consume foods rich in resistant starch, we experience a number of health benefits, including more efficient digestion, reduced risk of certain chronic diseases, and reduced risk of colon cancer.
4. May Support Blood Sugar Control
Due to their high content of resistant starch, potatoes may support blood sugar control and help curb appetite. Animal studies have linked the resistant starch in potatoes to better insulin sensitivity, less fat storage, and less weight gain. A study looking at the effects of 30 grams of resistant starch daily over a four-week period showed that these effects appear to be repeated in healthy humans. It’s worth remembering that you can increase the resistant starch content of potatoes by boiling them, cooling them, and storing them in the refrigerator before eating.
Potatoes are also a useful source of a type of fiber called pectin, which helps slow stomach emptying, keeping you full longer and reducing the effects of eating on blood sugar.
5. Source of protective antioxidants
Potatoes are a useful source of plant compounds that have a protective antioxidant effect. Potato pulp is a source of carotenoids, including lutein and zeaxanthin, which are beneficial for eyesight. Potatoes are also a source of polyphenols, including chlorogenic acid and flavonoids, the most important of which are catechin and epicatechin.
Are potatoes safe for everyone?
Potatoes are generally recognized as safe for most people. However, in rare cases, some people may be allergic to both raw and cooked potatoes. If you’re allergic to potatoes, you may also be allergic to other members of the nightshade family, including tomatoes, bell peppers, and eggplants.
Potatoes contain compounds called glycoalkaloids, including solanine. These compounds are toxic when consumed in large quantities. When preparing potatoes, pay attention to visible green spots on the skin; this indicates higher levels of glycoalkaloids. Remove these parts of the potato before cooking. Store potatoes in a cool, dark place to prevent glycoalkaloid buildup.
