Because potatoes are high in starch, they have a bad reputation. This is due to the popularity of low carb and Paleo diets. Carbohydrates are good for your health, provided you limit your intake. They are essential for energy and even vital. They are versatile, inexpensive, easy to store, and a good source of fiber, potassium, vitamin C, and other nutrients.
Potato Nutrition Facts
The USDA provides the following nutrition information for one medium (173g), baked potato (2 1/4" to3 1/4" in diameter), with no added salt and no toppings.
Calories: 164
Fat: 0.2g
Sodium: 24mg
Carbohydrates: 37g
Fiber: 4g
Sugars: 1.9g
Protein: 4.6g
Carbohydrates
A medium russet potato has 37 grams of carbohydrates. However, only 4 grams are from fiber. The majority of carbs are starch, with only a small amount (under two grams) being sugar. The rapid breakdown of starches to sugar in your bloodstream results in an immediate rise in blood sugar.
The Glycemic index is a measure that shows how food affects blood sugar. Although the results of studies vary, the average glycemic score for potatoes is in the 80s. This is considered high. Table sugar, however, has a glycemic index of 59. This makes potatoes higher on the Glycemic Index than sugar. The glycemic index of waxy varieties, such as new red potatoes, is slightly lower than that of russet potatoes.
Fat
Only a small amount of fat is found in potatoes. This tiny amount is divided between saturated fat and polyunsaturated. They are also a good source of both omega-3 and omega-6 fatty acids. They are a vegetable and have no cholesterol. They are almost fat-free unless you fry or add fat to your potatoes.
Protein
Although potatoes have very little protein, the amino acid composition of potato protein and its digestibility make it a high-quality protein. The protein quality of potatoes is comparable to eggs and even higher than other legumes.
Vitamins And Minerals
Many vitamins and minerals are found in potatoes, such as vitamin C, vitamin A, vitamin B6, potassium, and magnesium. They provide a good source of folate, iron, magnesium, and phosphorous, as well as manganese. You should eat both the skin and the flesh of potatoes to get the best nutrition. Some micronutrients are concentrated in the skin.
Health Benefits
Even though potatoes are high in starch, they should still be considered nutritious.
Blood Pressure Regulation
Potassium is a key component of potatoes. It works against sodium to regulate blood pressure and fluid balance. Research has shown that potatoes are just as good for your body as potatoes when used as a dietary supplement. Potassium is essential for nerve and muscle function.
Supports The Immune System
Vitamin C is essential for healthy immune system function, blood clotting, and strong connective tissue. Vitamin C cannot be stored in the body so it must be eaten through food. A baked potato contains 19% of the daily vitamin C intake.
Repairs Oxidative Damage
A high amount of antioxidant nutrients is found in potatoes, such as vitamin C, carotenoids, and polyphenols. These compounds can repair damaged cells from oxidative stress.
Preventing Chronic Disease
Fiber is essential for digestion, blood sugar control, and weight management. It also helps with heart health. The peel of potatoes is a great source of dietary fiber.
Varieties
Although red, yellow, and white potatoes are the most popular types, you may also find purple and blue varieties. There are many sizes of potatoes, from small new potatoes to fingerlings and large russets (also called "Idaho potato"). Although they are all nutritionally similar, they can have slightly different textures. Purple potatoes, for example, will contain more flavonoids (anthocyanins), in their pigment. Sweet potatoes are however different in appearance, flavour, nutrition, and taste.
