– An excellent source of vitamin C
– A good source of potassium (more than a banana!)
– A good source of vitamin B6
– Fat-, sodium- and cholesterol-free
– Only 110 calories per serving
Potatoes are an excellent source of vitamin C (30% of the DV).
Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage. It aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system.
One medium potato with the skin contributes 2 grams of fiber or 7% of the daily value per serving.
Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol.
Potatoes are a good source of vitamin B6 with one medium potato providing 10% of the recommended daily value.
Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.
One medium potato provides 6% of the recommended daily value of iron.
One medium potato with skin provides 620 milligrams or 15% of the recommended daily value (DV) of potassium per serving and is considered one of the best foods with potassium. Potatoes rank highest for foods with potassium and are among the top 20 most frequently consumed raw vegetables and fruits. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.
Potassium is a powerful dietary factor that may help lower blood pressure. Unfortunately, few Americans are getting the recommended 4700 milligrams per day of potassium they need. (Potatoes make it easier!)
If you’re looking to power up your performance, look no further than the potato. Did you know that potatoes provide the carbohydrate, potassium and energy you need to perform at your best? Potatoes are more energy-packed than any other popular vegetable and have even more potassium than a banana. Plus, there’s a potato performance recipe options to fuel your body and brain throughout the day- whether you lead an active lifestyle or are competing with elite athletes.
A medium-sized potato with the skin on can provide one 27 mg of vitamin C, 620 mg of potassium, 0.2 mg of vitamin B6, and 26 grams of complex carbohydrates. Potatoes also contain fiber, protein, iron and calcium.
One serving of a medium-sized potato with skin on is only at 110 calories. Potatoes are also naturally fat-free, low in sodium and cholesterol-free.
No. While the potato skin contains approximately half of the total dietary fiber, majority of the nutrients are in the potato itself.
Yes. All varieties of potatoes are nutritious and, while both the type and amounts of nutrients may vary slightly depending on the variety, the differences are minimal.
U.S. dehydrated and frozen potatoes were carefully selected and processed through state-of-the-art technology. This helps ensure that quality and much of the nutrient content are retained. Thus, they possess the same nutrients as their fresh, table-stock counterparts. Only the amounts of the nutrients vary, and will depend on the form of the potato.
No. Research has shown that people can eat potatoes and still lose weight. There is no evidence that potatoes, when prepared in a healthful manner, impede weight loss.
Besides, potatoes provide a range of nutrients like vitamin C, potassium, complex carbohydrates, and more that you may miss out on.
Not necessarily. Fried foods and high-fat snacks should be considered occasional treats. Understanding their impact on your overall diet and eating pattern should help you make room for some occasional indulgences.
Potato chips, in fact, can be considered as a nutrient-dense snack. In comparison with other popular snacks, they have less processing and are made with only 3 ingredients: potatoes, vegetable oil and salt. They have less than 1 gram of sugar per serving and have the highest amount of potassium per serving than most other snacks.
The GI of potatoes is highly variable and depends on a variety of factors including the potato type, origin, processing and preparation. Click here to learn more about potatoes and the glycemic index.
After an extensive review of the scientific research regarding carbohydrate intake and diabetes, the American Diabetes Association concluded that, for people with diabetes, the total amount of carbohydrate in meals and snacks, rather than the type, is more important in determining the blood sugar (Glycemic) response. Similarly, the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) concluded that, when it comes to weight management, it is calories that count, not the proportion of carbohydrates, proteins, and fats.
The GI of potatoes is highly variable and depends on a variety of factors including the potato type, origin, processing and preparation. Click here to learn more about potatoes and the glycemic index.
After an extensive review of the scientific research regarding carbohydrate intake and diabetes, the American Diabetes Association concluded that, for people with diabetes, the total amount of carbohydrate in meals and snacks, rather than the type, is more important in determining the blood sugar (Glycemic) response. Similarly, the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) concluded that, when it comes to weight management, it is calories that count, not the proportion of carbohydrates, proteins, and fats.
Potatoes pack a lot of nutrients needed for a healthy lifestyle. For people requiring a gluten-free diet, these versatile vegetables can be a nutritious alternative for certain grains, breads and pasta-based dishes.
Instead of pizza crust or bread, top grilled or roasted potato planks with your preferred pizza toppings. Try using unpeeled yellow potatoes sliced into ½ inch planks to replace your pizza crust.
Recipe: https://www.potatogoodness.com/recipes/grilled-yellow-potato-planks/
Skip the tortilla chips and use potatoes as the foundation for your cheese, tomato salsa and jalapeños. If you’re in a hurry, frozen potato wedges will work nicely.
Recipe: https://www.potatogoodness.com/recipes/potato-nachos/
Need some crisp in your salad? Dice a potato into 1/2 inch squares, toss with 1 tablespoon olive oil and your favorite seasonings. Place on a cookie sheet and bake at 450 degrees for 10-15 minutes. Let cool and toss in your salad. Frozen potato dices will have you crunching in minutes.
Use instant mashed potatoes or puréed leftover potatoes to make gravy or to thicken soups and stews. Remember to mix the potatoes in a little at a time to avoid over-thickening.
You don’t have to miss out on your favorite antipasto. Slice potatoes 1/4-inch thick, toss in olive oil and bake at 425 degrees for 25 minutes. Top with olive oil, tomatoes and other vegetables.
Potatoes are naturally gluten-free and can be used to recreate pasta dishes. Thin slices of potatoes can also be used in place of noodles in lasagna recipes.
Recipe: https://www.potatogoodness.com/recipes/quick-gluten-free-potato-lasagna/
