Potatoes Prove Their Nutritional Worth Beyond ‘Empty Carbs’

Recent research highlights that potatoes, often dismissed as unhealthy due to their common association with fried dishes, are nutrient-rich foods that can support health when prepared properly. Nutrition experts emphasize the various health benefits of different potato varieties, including russets, fingerlings, and Yukon Golds.

Energy and Nutritional Value

Potatoes are primarily composed of carbohydrates, with a medium-sized peeled russet potato containing approximately 35 grams of carbs. According to Tal Kleiner, a clinical nutrition manager at NYU Langone Health, this does not render them unhealthy. Instead, the complex carbohydrates in potatoes digest more slowly than simple carbohydrates, providing a steady energy source and helping individuals feel satiated for longer periods.

Some potato varieties have a high glycemic index (GI), which can lead to rapid spikes in blood sugar levels. Kleiner notes that waxy potatoes, like fingerlings and red potatoes, generally have a lower GI compared to russet potatoes. To mitigate blood sugar spikes, dietitian Tara Schmidt from the Mayo Clinic suggests pairing potatoes with lean proteins, healthy fats, and non-starchy vegetables.

Health Benefits of Potatoes

Potatoes are surprisingly rich in Vitamin C, with one medium peeled russet potato providing about 25 percent of the recommended daily intake. This vitamin is crucial for tissue growth and repair and plays a role in maintaining a robust immune system. Additionally, potatoes contain phenolics, a type of polyphenol that helps reduce inflammation and supports immune function, as stated by Mary Ellen Camire, a professor at the University of Maine.

Moreover, potatoes are an excellent source of potassium, offering around 900 milligrams per medium peeled russet potato—significantly higher than the 650 milligrams found in a similar serving of banana. Potassium is essential for muscle and nerve function, as well as maintaining healthy blood pressure levels.

The skin of potatoes is another nutritional powerhouse, containing a significant amount of fiber and phenolics. A medium baked potato with the skin retains 10 to 20 percent of the daily fiber requirement, depending on age and sex. The more vibrant the potato’s skin and flesh, the more nutrients it typically contains. For example, purple and red potatoes are rich in anthocyanins, which may promote heart health and cognitive function.

In terms of preparation, experts recommend methods such as baking, roasting, or boiling potatoes with minimal additions to maintain their health benefits. Adding excessive butter or sour cream can diminish their nutritional value. Instead, a light drizzle of olive oil or a splash of hot sauce can enhance flavor without compromising health benefits.

Overall, potatoes are a nutrient-dense alternative to processed carbohydrates such as white rice or pasta. As Mary Ellen DiPaola, a senior outpatient dietitian at the University of California, San Francisco, points out, “Potatoes are a more nutrient-dense option than processed white starches.” With their broad range of health benefits, it is clear that potatoes deserve a place in a balanced diet.