The EatWright Blog

The potato is a staple food in the English cuisine, often used as a side dish to accompany a protein and vegetable. This vegetable is inexpensive, available worldwide and relatively easy to grow. So are potatoes healthy, and if so, how many should eat?

Potatoes are a very popular and culturally significant food in the UK. Although they aren’t as popular in recent decades because more people opt for low-carb foods, potatoes have served as a nutritious and filling food for centuries, beginning in South America.

They are underground tubers that grow on the roots of potato plants and one of the most popular root vegetables around.

Today, there are many types of potatoes at any supermarket but the humble white potato remains a classic and favourite of vegetable. It’s commonly baked, mashed and fried and added to countless recipes, from stew to savoury pies.

Health Benefits

Potatoes on their own offer a range of health benefits that come from their impressive nutrition content. Keep in mind, however, that once you start adding toppings, like cheese, sour cream, bacon or excessive salt, or you eat snack foods like potato chips, you counteract some of these potential benefits.

When you’re mindful of your portions and toppings, potatoes offer the following health perks:

1. High in Fibre

Potatoes are a good source of dietary fibre, which is key for digestive health. Eating high-fibre foods promotes regularity, supports weight loss and improves cardiovascular health. Fibre also promotes healthy cholesterol levels.

2. High in Vitamin C

Potatoes are considered a great source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, improving immunity and boosting the absorption of other consumed nutrients.

Research shows that vitamin C also promotes healthy skin and collagen formation, an important protein that aids wound healing and is used to form blood vessels, ligaments and tendons. As adults age, their collagen production declines, which is why eating vitamin C foods is beneficial.

3. Aids Digestion With Prebiotics

The resistant starch found in potatoes serves as a prebiotic, a non-digestible fibre compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and your body’s response to stress, reduce inflammation, aid weight loss, and improve digestion.

4. Good Source of Potassium

Potatoes are a good source of potassium, an essential nutrient that’s needed to maintain fluid and electrolyte balance in the body. Potassium is also required for several body functions, including maintaining hydration and allowing for organs such as the heart, kidneys and brain to work properly.

Studies show that eating high-potassium foods promotes heart health, helps lower blood pressure, reduces the risk of stroke, and may even prevent PMS cramps and muscle weakness.

5. Contains Vitamin B6

While not as high in vitamin B6 as animal meat, beans and seeds, potatoes are a good source of the micronutrient and therefore help maintain healthy metabolism and other important body functions.

Eating potatoes helps support brain function, improve mood, protect eye health and reduce inflammation because of their vitamin B6 content.

Potato Nutrition Facts (and Types)

Potatoes contain bioactive plant compounds that have health-promoting properties, including lutein, chlorogenic acid and glycoalkaloids. They are also rich in fibre and micronutrients.

Potatoes come in a variety of shapes, sizes and colours. The most common types of potatoes include:

White and red potatoes: White, red, yellow, russet and fingerling potatoes are among the most common. They are low in price and easy to incorporate into meals. While other types of potatoes are higher in nutritional value, these are good sources of fibre, vitamin C, potassium and vitamin B6.

Sweet potatoes: Sweet potatoes have an impressive nutrition profile, containing more fibre than white potatoes, plus over 400 percent of your daily recommended value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6 and potassium.

Purple potatoes: Purple potatoes have a nutty, earthy flavour and offer micronutrient levels similar to white potatoes. They are good sources of vitamin C and potassium and have a decent amount of protein per serving.

How to Choose, Cook and Use 

Potatoes are available year-round. An uncooked potato has a shelf life of about one week and can be stored at room temperature.

Look for a firm potato that has smooth skin and no cracks, bruises or cuts. Before cooking, clean the skin of residual dirt, but keep the skin on when possible.

There are many ways to prepare potatoes and add them to meals. They can be:

· Boiled

· Baked

· Roasted

· Fried

· Microwaved

If you’re eating potatoes for their nutritional value, then baking, roasting or microwaving them are the best options. This allows for less nutrient leaching and doesn’t require cooking oils.

Risks and Side Effects

Potatoes belong to the nightshade family, along with aubergine and tomato. Some people are sensitive to nightshade vegetables and should avoid eating them or minimise consumption.

Avoid potatoes that have a green colour and/or are sprouting because they may contain solanine, a toxic compound that may cause side effects like digestive problems if consumed.

It’s best to consume potatoes in moderation because they contain simple carbohydrates and a good amount of potassium, which can impact people with certain health conditions or on some medications, like beta-blockers. Potatoes also containd starch which will convert into sugar once in the body. 

When you love potatoes and are looking for a healthier alternative sweet potatoes are better. What is even better are Fried Radishes. It sounds odd and weird but I do suggest you try out my latest recipe of Fried Radishes and do let me know what you think.

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To Better Health,

Leonie x