Which Potatoes Are The Healthiest? :- Potatoes are starchy root veggies that are grown all over the world and are a main source of food for many people. Even though potatoes are the most popular vegetable in the US, they are often thought to be bad because they are high in carbs and are used a lot in fast food.
But potatoes are good for you in many ways. They give you many important minerals and vitamins, like potassium and fiber. They also have vitamins and other plant chemicals that protect cells. If you cook potatoes in a way that keeps their nutrients, they can all be a healthy choice. Purple, red, and sweet potatoes are especially healthy because they have a lot of nutrients, but how you cook them also affects how healthy they are in general.
Which Potatoes Are The Healthiest?
1. Purple Potatoes
Anthocyanins, a type of antioxidant, are one of the many helpful plant substances that purple potatoes are full of. This is because fruits and veggies have polyphenol plant pigments that make them purple, blue, or red. Anthocyanins are what give purple potatoes their deep color. They are also good for you because they protect cells from damage and reduce inflammation, both of which can lower your risk of getting chronic diseases.
A diet high in anthocyanin-rich foods, like purple potatoes, has been shown to lower the chance of some health problems, such as heart disease and type 2 diabetes.
Because they have a lot of polyphenols, purple potatoes may help you handle your blood sugar better than other kinds. It has been shown that colored potatoes have less of an effect on blood sugar levels after a meal than white and yellow potatoes.2: Purple potatoes also have a lot of fiber, vitamins, and minerals.
This is how many calories are in 3.5 ounces (100 grams, or 2/3 cup) of purple potatoes that haven’t been cooked:
- Calories: 85
- Protein: 1.54 grams (g)
- Carbohydrates: 20 g
- Fiber: 3.1 g
- Potassium: 337 milligrams (mg) or 14% of the Daily Value (DV)
Purple potatoes are high in vitamin B6 and vitamin C, yet the USDA website does not list them.
Prep tip: Bake purple potatoes with olive oil and salt & pepper for a tasty side dish.
2. Red Potatoes
Flavonoid antioxidants like quercetin, kaempferol-retinues, catechin, and rotini can be found in large amounts in red potatoes. There are twice as many flavonoids in red potatoes as in white potatoes.6Besides that, they have a lot of good nutrients, like vitamin C and iron.
This is how many calories and nutrients are in 3.5 ounces of cooked red potatoes.
- Calories: 87
- Protein: 2.3 g
- Carbohydrates: 19.6 g
- Fiber: 1.8 g
- Potassium: 545 mg or 12% of the DV
- Vitamin B6: 0.212 mg or 12% of the DV
- Vitamin C: 12.6 mg or 14% of the DV
Red potatoes have a lot of vitamin C, just like purple potatoes. This important nutrient is found in 14% of a 3.5-ounce amount, which is one serving. Also, red potatoes have a lot of potassium, which helps keep blood pressure in check and is good for the heart. Getting enough potassium in your diet is important for controlling blood pressure because it helps your body get rid of sodium through pee. It also makes blood arteries loosen up.
For an extra nutritional boost, try cooking soups and grain meals with red potatoes along with other high-potassium foods like beans and lentils. Peel the red potatoes and leave the skin on. The peels are full of anthocyanin vitamins.
Also See :- The 6 Healthiest Flours for Every Use- Step By Step Guide
3. Sweet Potatoes
Sweet potatoes are Convolvulaceae, or morning glory, roots.9 Sweet potatoes, white, red, and purple potatoes are sometimes lumped together despite being from separate plant families. Sweet potatoes have vitamin A, which red, purple, and white potatoes lack.
Sweet potatoes contain beta-carotene and other provitamin A carotenoids. The body turns beta-carotene into vitamin A’s active forms, retinal and retinoic acid. Vitamin A is essential for immunological function, cell growth, and eyesight.
Carotenoids protect cells from disease-causing damage as antioxidants. Carotenoids reduce the risk of heart disease and several malignancies. Fiber, B vitamins, vitamin C, and potassium are abundant in sweet potatoes. A 3.5-ounce cooked sweet potato with skin has these dietary facts.
- Calories: 90
- Protein: 2 g
- Carbohydrates: 20.7 g
- Fiber: 3.3 g
- Magnesium: 27 mg or 6% of the DV
- Potassium: 473 mg or 10% of the DV
- Vitamin A: 957 micrograms (mcg) or 107% of the DV
- Vitamin B6: 0.285 mg or 17% of the DV
- Vitamin C: 19.5 mg or 22% of the DV
Red, white, and purple potatoes have less fiber than sweet potatoes. They have 75% more fiber than red potatoes. The gut needs fiber to keep bowel movements regular and comfortable. Fiber helps you feel full after meals, reducing overeating.
Prep tip: Sweet potatoes are great baked, roasted, steamed, and mashed in sweet and savory recipes. Slice sweet potatoes, drizzle with olive oil and seasonings, then bake to make fries.
Which Potatoes to Limit
Healthy diets contain all potatoes, including white potatoes. Potatoes boost nutrient intake and fullness, according to research. However, certain preparation procedures can diminish beneficial potato components and generate toxic ones.
Fried Potatoes
One-third of US potatoes are frozen fries and hash browns. Samosas, latkes, and Spanish omelets use fried potatoes.
Fried potatoes lose anthocyanins, lowering nutrition. Research suggests frying potatoes to reduce anthocyanin by 83%.6 Fry potatoes to lower vitamin C, another antioxidant.
Frying makes AGEs. Sugars produce AGEs with proteins and lipids. If eaten in excess, AGEs in French fries and potato chips can damage cells. Fried food diets increase breast cancer and heart disease risk.
Fry potatoes have more calories than baked or steamed potatoes due to their oil content. Fried foods might cause weight gain if eaten frequently.
Mashed or Baked Potatoes
Although mashed potatoes are healthful, they usually contain butter and heavy cream. Baked potatoes can be topped with sour cream, cheese, or bacon.
Enjoy potatoes in many ways, but avoid adding additives that may limit their health advantages.
Healthiest Ways to Cook Potatoes
There are several ways to eat potatoes. Potato anthocyanins are best preserved by boiling, microwaving, and steaming, according to research. Frying destroys these protecting chemicals most.
Keep your potatoes’ skins to get more antioxidants like anthocyanins and reduce vitamin C and potassium loss while cooking.
Here are a few healthy ways to incorporate potatoes into your diet:
- To make a bright and tasty potato salad, steam potatoes and mix them with fresh herbs, spices, olive oil, and mustard.
- You can make soups and stews healthier by adding potatoes. They are full of fiber, vitamins, and minerals.
- A healthy and easy side meal is a sweet potato or regular potato in its skin, which you can bake or boil.
- If you want to make mashed potatoes that are lighter and higher in protein, you can use Greek yogurt instead of milk or cream. Adding this simple ingredient gives your dish a creamy texture and a tangy taste that makes it filling.
- Don’t fry foods like latkes and other kinds of potato pancakes. Instead, bake them.
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