![]() We can't digest and absorb it, but beneficial bacteria in our gut can. “Resistant starch is a prebiotic fiber,” says Zibdeh. “Add chopped celery, red or orange bell peppers, or grated carrots for more nutrients and color.”Ī little-known fact is that by heating and then cooling potatoes, the amount of resistant starch is increased. “Instead of mayonnaise, make a dressing from extra-virgin olive oil, raw apple cider vinegar, sea salt, pepper, and herbs: oregano, basil, rosemary, or chives,” she says. Zibdeh, who also wrote a cookbook of low-carbohydrate whole food recipes, loves potatoes in a herby salad. The vitamins will be different, but you can get those in in other foods.” How to make potatoes healthier-and more delicious If you prefer regular french fries to sweet potato fries, eat the regular ones. The bottom line? You don’t need to be too particular about the types of potatoes you consume, according to Spence: “I want people not to be scared of eating foods they enjoy. A study found that purple potatoes contained higher levels of antioxidant activity and were more “potent” in suppressing the proliferation of colon cancer cells than white and yellow potato varieties. These colorful vegetables have been linked to suppressing colon cancer cells. ![]() Purple potatoes are rich in vitamin C and can be used to add vibrant color to gnocchi or to transform a festive mash. These contain a higher amount of fiber than regular white potatoes. These larger, oval-shaped varieties are distinctive, with tougher skin, making them perfect to chop into rustic, homemade fries. “Both are comparable as far as calories, carbs, fat, magnesium, and fiber,” says Spence.Īnother type of potato is the russet potato. “We have heard that ‘white foods’ are bad, which is not true.” The main differences between the two are the vitamin and mineral content-white potatoes have slightly higher potassium than sweet potatoes, and sweet potatoes have more vitamin A, but one is not necessarily healthier than the other. When it comes to comparing white potatoes and sweet potatoes, “people are under the impression that sweet potatoes are healthier because they are orange,” says New York–based nutritionist Shana Minei Spence, M.S., RDN, CDN. These are a good source of nutrients, plus they contain high amounts of resistant starch, which helps to feed healthy gut bacteria. White potatoes are one of the most common types of potato, mainly used for mashing and roasting. But which one packs the most nutritional punch? Perhaps you fancy fingerlings because they’re damn cute. Perhaps you’re a fan of sweet potatoes because they add a pop of color to your plate. A study testing how various foods satisfy hunger found that potatoes were the most effective. Potatoes will keep you feeling full for longer and help to prevent overeating. Vitamin C helps to strengthen the immune system by supporting cellular function and can also help regenerate skin cells.Īnother health benefit of including potatoes in your diet is their satiety factor. Medium red potatoes provide approximately 36% of your daily recommended intake. Potatoes are considered to be one of the top sources of potassium in the U.S., with one medium-sized potato containing about 610 milligrams of potassium (13% of the daily requirement). Potassium is critical as it helps to ease tension in the blood vessel walls. Dietary studies have consistently shown that Americans are not meeting their potassium requirements, and insufficient potassium intake can lead to an increase in blood pressure. Potassium is the main mineral found in potatoes. The vegetable is one of the most effective low-cost sources of potassium-containing even more potassium than bananas. Potatoes also contain B vitamins: riboflavin, thiamin, and folate. A medium-sized potato contains 27 milligrams of vitamin C and 48 milligrams of magnesium in its skin. Though potatoes don’t have the deep colors of leafy greens or the audible crunch of vegetables like carrots and peppers, potatoes do still contain a variety of vitamins and minerals. ![]() “Potatoes are also great for people who need to avoid grains for medical reasons like celiac disease and gluten sensitivities.” In particular, “the protein and fiber content of potatoes help to balance the starch,” Zibdeh says.
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