Long a staple of the American diet, it’s no surprise that potatoes usually take the top spot for most popular veggie in the country. We eat a LOT of potatoes, in lots of ways. Fresh potatoes are underrated, and it’s time we stop considering them as a “lesser-than” vegetable. Instead, let’s celebrate potatoes for what they are: affordable, nutritious, satisfying, versatile, and delicious!
Potatoes Pack Nutrition Power
While potatoes are known for being a “starchy carb,” they’re much more than just another source of carbohydrate energy. Potatoes of all types are nutrient dense, meaning they contribute plenty of nutrition per calorie. Of course, levels of specific nutrients vary among the different potato varieties, but the differences are minimal. Collectively, potatoes are an excellent source of vitamin C and a good source of potassium—a nutrient lacking in many diets. They’re also low in sodium and contain roughly 3 grams of fiber per serving. (And the skin holds about half of that fiber.)
Potatoes and Resistant Starch
Some of the starch that potatoes contain is a type called “resistant” starch. Like fiber, resistant starch resists digestion as it moves through the digestive tract. There are several types of resistant starch, two of which pertain to potatoes. One is the type that is naturally present in raw potatoes and some other foods. The other forms when certain starchy foods like potatoes cook and then cool. So for example, cooking potatoes, then cooling them and making potato salad increases the amount of resistant starch they contain.
Resistant starch is associated with several potential health benefits, including:
- Contributing to a healthy gut microbiome by acting as a food source for gut bacteria
Pointers for Keeping Potatoes Healthy
We disparage potatoes as a “fattening” food. In reality, however, it’s often the method of preparation that pushes up the fat and calories. According to the USDA, ½ cup of cooked potato with the skin has just 68 calories and no fat. Eating a full cup of cooked potato is still a nutritional bargain at 136 calories (still no fat). But once you start piling on toppings, cheese, or sauces, the calories and fat can add up quickly.
Processing potatoes makes for consumer convenience, but at the price of added fat and sodium. Turning fresh potatoes into frozen fries or hash brown patties also adds fat and sodium. It’s the same story with prepared, refrigerated mashed potatoes, and dehydrated potato flakes have significant added sodium too. Of course, potato chips are typically fried and salted, although baked, lower-salt, and no-salt versions are available. If you want potatoes on your plate frequently, consider these tips to help keep them healthy:
- When possible, use fresh potatoes. And prepare them in ways that don’t add a lot of salt, butter, cheese, sour cream, or heavy sauces. (Check the many Guiding Stars potato recipes on our website.)
- If you’re going to purchase prepared potato products, look for those with simple, short ingredient lists.
- Check the Guiding Stars rating of any processed potato product you want to purchase. You can also compare products’ star ratings while you’re in the store.
New Ways to Serve Spuds
There’s already lots to love about potatoes, and their versatility means your options are plentiful. So there’s no need to always make mashed or boring baked potatoes. If you need to dig yourself out of a potato rut, I’ve got some ideas and recipe suggestions for you.
- Create a baked potato bar for a DIY dinner
- Use potatoes as a container for savory fillings, such as these shakshuka potatoes, primavera potatoes, stuffed Mexican-inspired sweet potatoes, or our lentil-filled sweet potato joes
- Try hasselback potatoes—thinly slice whole potatoes almost all the way through, then season and bake
- Make your own potato chips and pair with a yogurt-based dip (also good with sweet potato chips)
- Spiralize a potato or two (or purchase spiralized potatoes in the produce section) and use them as noodles
- Make mashed potato cakes or bite-sized potato pearls