The debate over the health of potatoes should be settled once and for all


But are these root vegetables healthy?
Deep reds and purples indicate higher amounts of antioxidants like anthocyanin, registered dietitian Danielle Crumble Smith tells USA TODAY.
Other colorful options include sweet potatoes and red and purple potatoes.
For example, you’ll get more vitamin A, fiber and fewer carbs in sweet potatoes but more vitamin C in a Yukon gold potato.
Baking a potato?Here’s how long it takes in oven, air fryer and more Are potatoes healthy?
Individuals with chronic kidney disease should consult their doctor about potatoes so they don’t exceed the recommended potassium intake, Crumble Smith advises.
Are sweet potatoes healthy?
Sweet potatoes are healthy vegetables and have a lower glycemic index than “regular” potatoes, Crumble Smith says.


When it comes to veggies, kids can be a bit picky. Turnips, Brussels sprouts, beets, and eggplants make a lot of people wince.

But one vegetable that is almost universally adored is the potato. There is something for fussy children and adults to adore. Hashbrowns, mashed potatoes, and french fries are just a few of the many frying forms and flavors that are available. They also provide a fantastic reason to pile on the cheese, sour cream, and ketchup.

What we discovered about the most nutrient-dense variety of potato may help you decide if these root vegetables are indeed healthful.

Which type of potato is healthiest?

The healthiest potato is usually the one with the most color, as with any vegetable. Registered dietitian Danielle Crumble Smith tells USA TODAY that deeper reds and purples suggest higher concentrations of antioxidants like anthocyanin. Antioxidants aid in the body’s defense against free radicals, which can damage cells and lead to illness when levels are out of balance.

The Okinawan sweet potato is her favorite. These veggies, which were brought to Japan from South America in the 1600s, have a rich purple interior despite having an ordinary exterior. Potatoes that are red, purple, and sweet are additional colorful options.

However, according to Crumble Smith, any variety of potato is a healthy choice that will add something unique to the meal. For instance, sweet potatoes have more vitamin A, fiber, and less carbohydrates, but Yukon gold potatoes have more vitamin C.

“It is recommended that individuals eat a range of potato varieties to obtain a diverse range of nutrients,” she states.

How long does baking a potato take in the oven, air fryer, and other appliances?

Are potatoes beneficial to health?

Affordable and nutritious, potatoes are a great addition to any diet.

Although these starchy vegetables are a source of carbohydrates and have a higher calorie density than other vegetables, Crumble Smith argues that this is not a good reason to eliminate them. The majority of the carbohydrates found in potatoes are complex ones, which digest more slowly and provide longer-lasting energy than simple ones.

“We shouldn’t restrict foods based solely on their calorie count since starchy foods are essential to a balanced diet and help us feel full,” the expert says. The wonderful thing about potatoes is that they also contain other nutrients. “.

For example, potatoes—particularly the skins—are an excellent source of fiber. Fiber controls your appetite and makes you feel fuller for longer. Furthermore, it promotes heart health, helps regulate blood sugar, and facilitates weight loss.

Another important mineral found in potatoes is potassium, which also helps maintain normal blood pressure, promotes healthy nerve function, and controls the electrical activity of the heart and fluid exchange within cells. According to Crumble Smith, people who have chronic kidney disease should speak with their doctor before consuming potatoes to ensure they are not taking more potassium than is advised.

“Things like potatoes should not be feared at all when you think about a diet as a whole if you’re consuming foods that will keep you satisfied, help regulate your appetite and prevent having those sweet cravings or wanting to snack on foods that don’t provide any nutrient benefit,” says Crumble Smith.

Resistant starch, which is found in cooked and cooled potatoes and doesn’t raise blood sugar, is good for gut health.

Making potatoes in advance, storing them in the fridge, and then reheating them the following day is a meal prep strategy that Crumble Smith strongly suggests for those with diabetes. “Their glycemic index will be lowered.”. “.

If you have diabetes or insulin resistance, you can still eat cooked potatoes; just make sure to eat them with other non-starchy vegetables, a protein, and a healthy fat. After an hour and a half to two hours, Crumble Smith advises checking your blood sugar levels to see how your body reacts.

Is sweet potatoes a healthy food?

According to Crumble Smith, sweet potatoes are a low-glycemic vegetable compared to “regular” potatoes. Beta-carotene, a pigment present in orange and yellow fruits and vegetables that the body transforms into vitamin A, and fiber are also abundant in them. Vitamin A is essential for the health of the skin, eyes, and immune system.

They have more nutrients, according to Crumble Smith, because of the variety of colors.

Methods of cooking potatoes that are healthy.

The potato’s other bad reputation is attributed to french fries. According to Crumble Smith, the act of deep-frying potatoes in oil intensifies their calorie content and causes inflammation.

However, there are other ways to eat potatoes besides french fries, even though they are delicious. Roasting, baking, boiling, or simmering would be healthier methods of cooking. Thinly sliced, roasted potatoes are Crumble Smith’s favorite way to eat them—added to a salad.

According to Crumble Smith, “you’re not altering the potato that much if you’re just using a little bit of a healthy fat source and maybe some seasonings to flavor.”.

Further about your favored dish: What makes some people believe that potatoes are bad?

Get more dietary advice for better health:.

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Are you simply inquiring? We have all the answers you need.

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