Potato Health benefits, Calories, Nutrients, Recipe and Risks

Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, and manage diabetes. They strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and aid in eye care.

Potato Health benefits, Calories, Nutrients, Recipe Tips and Risks

Potatoes are edible tubers, available worldwide and all year long. They are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.

The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.

However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.

Potatoes were first domesticated in the Andes in South America up to 10,000 years ago. Spanish explorers introduced them to Europe in the early 16th century.

They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 35 kilograms (kg) of potatoes every year. They are an important staple food in many countries around the world.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

• Fast facts on potatoes:Here are some key points about potatoes. More detail is in the main article.Some evidence suggests that potatoes might help reduce inflammation and constipation
• A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake.
• A baked potato on a winter’s day makes an economical, warming, and nutritious treat.

Benefits

A high intake of fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.

Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.

Here we look at 10 ways in which the potato might contribute to a healthful lifestyle, including preventing osteoporosis, maintaining heart health, and reducing the risk of infection.

1) Bone health

The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen.

Phosphorus and calcium are both important in bone structure, but it is essential to balance the two minerals for proper bone mineralization. Too much phosphorus and too little calcium result in bone loss and contribute to osteoporosis.

2) Blood pressure

A low sodium intake is essential for maintaining a healthy blood pressure, but increasing potassium intake may be just as important. Potassium encourages vasodilation, or the widening of the blood vessels.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.

Potassium, calcium, and magnesium are all present in the potato. These have been found to decrease blood pressure naturally.

3) Heart health

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

Research based on the NHANES has linked a higher intake of potassium and a lower intake of sodium to a reduced risk of all-cause mortality and heart disease.

4) Inflammation

Choline is an important and versatile nutrient that is present in potatoes. It helps with muscle movement, mood, learning, and memory.

It also assists in:

• maintaining the structure of cellular membranes
• transmitting nerve impulses
• the absorption of fat
• early brain development

One large potato contains 57 mg of choline. Adult males need 550 mg, and females 425 mg a day.

5) Cancer

Potatoes contain folate. Folate plays a role in DNA synthesis and repair, and so it prevents many types of cancer cells from forming due to mutations in the DNA.

Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.

Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.

6) Digestion and regularity

The fiber content in potatoes helps prevent constipation and promote regularity for a healthy digestive tract.

7) Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and weight loss.

They act as “bulking agents” in the digestive system. They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.

8) Metabolism

Potatoes are a great source of vitamin B6. This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9) Skin

Collagen is the skin’s support system. Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also helps collagen smooth wrinkles and improve overall skin texture.

10) Immunity

Research has found that vitamin C may help reduce the severity and duration of a cold. Potatoes are a good source of vitamin C.

Nutrition

How healthful a potato is in the diet depends to some extent on what is added or how it is cooked. Oil, sour cream, and butter all add calories, but the plain potato itself is relatively low in calories.

It also provides important nutrients, such as vitamin C, vitamin B6, and various minerals.

A 100-gram (g) or 3.5- ounce serving is a little more than half of a medium size potato. This much white potato, baked with skin, contains:

• 94 calories
• 0.15 grams of fat
• 0 grams of cholesterol
• 21.08 grams of carbohydrate
• 2.1 grams of dietary fiber
• 2.10 grams of protein
• 10 milligrams (mg) of calcium
• 0.64 mg of iron
• 27 mg of magnesium
• 75 mg of phosphorus
• 544 mg of potassium
• 12.6 mg of vitamin C
• 0.211 mg of vitamin B6
• 38 micrograms (mcg) of folate

Potatoes also provide niacin, choline, and zinc. Different varieties provide slightly different nutrients.

Sodium: Whole, unprocessed potatoes contain very little sodium, only 10 mg per 100 g (3.5 ounces), or less than 1 percent of the suggested daily limit. However, this is not true of processed potato products, such as French fries and potato chips.

Alpha-lipoic acid: Potatoes also contain a compound known as alpha-lipoic acid (ALA), which helps the body to convert glucose into energy.

Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.

Quercetin: Quercetin, a flavonoid found in potato skin, appears to have an anti-inflammatory and antioxidant effect that protects the body’s cells from damage by free radicals.

Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.

Antioxidants: Potatoes contain vitamin C, which acts as an antioxidant. Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.

Fiber: The fiber in potatoes helps to maintain a healthy digestive system and circulation.

Tips

According to the USDA, over half of all potatoes in the U.S. are sold for making French fries.

However, French fries are not the only or best option.

There are many cheap and easy ways to incorporate potatoes into a healthful diet.

Choosing potatoes

There are many types of potato to choose from, not including sweet potatoes. There are white, red, yellow, and blue varieties, and within each color, a range of options.

Here are some ideas:

• Baking: Use starchy potatoes, such as russets.
• Roasting, mashing, or baking: Use all-purpose potatoes, such as Yukon gold.
• Potato salad: Waxy potatoes, such as red, new, or fingerling potatoes, keep their shape better.

Select potatoes that are firm, un-bruised, and relatively smooth and round. Avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.

It is best to buy potatoes that are unpackaged and unwashed, to avoid bacterial buildup. Washing potatoes early removes the protective coating from the skins.

Storage

Potatoes should be stored between 45 to 50 degrees Fahrenheit, or between 7 and 10 degrees Celsius, in a dark, dry environment, such as a cellar or pantry.

Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green. It is toxic. Storing potatoes in the refrigerator causes their starch content to be converted to sugar. This can give an unpleasant flavor.

Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.

Fully grown potatoes have a shelf life of up to 2 months, but spoiled potatoes can affect the other potatoes around them. Remove rotten potatoes to prevent the rest from spoiling.

Preparing and cooking potatoes

The vitamin, mineral, and fiber content of potato is mostly in the skin,so it is best to eat them with the skin left on.

Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife. Use a stainless steel knife instead of carbon steel in order to prevent the metal from reacting with the phytochemicals in the vegetable, as this may cause discoloration.

Jacket potatoes, baked in their skins, are a healthy and simple meal. Serve with salad and topped with tuna, cheese, baked beans, or another favorite. Cooking and eating the skins helps preserve the nutrients.

Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.

To make a healthy potato salad, boil baby new potatoes leave to cool, then add freshly chopped garlic and mint, and olive oil.

Recipes

Try some of these healthy and delicious recipes using potatoes:

Homemade BBQ chips

Roasted rainbow potatoes

Quinoa stuffed peppers

Quick and easy Mexican minestrone

Fire-roasted rosemary vegetable soup

Risks

The potato plant, along with the tomato and eggplant, belongs to the nightshade family. Some of these plants are poisonous, and the potato was previously thought to be inedible. The shoots and leaves of potatoes are toxic and should not be eaten.

Solanine: Potatoes that are sprouting or have green discoloration are likely to contain solanine, a toxic compound that has been found to cause circulatory and respiratory problems, as well as headaches, muscle cramps, and diarrhea. If a firm potato has sprouted or has formed “eyes,” removing all sprouts is enough. However, if the potato has shrunken or has a green hue, it should not be eaten.

Acrylamide: Studies have shown that potatoes, when cooked above 248 Fahrenheit, or 120 degrees Celsius, produce a chemical known as acrylamide. This compound is found in plastics, glues, dyes, and cigarette smoke. It has been linked to the development of several cancers. Acrylamide has neurotoxic properties, and it may have a negative impact on genes and reproductive health.

Potato chips, French fries, and processed potato products are likely to be high in acrylamides, fat and sodium. Avoiding them can help reduce acrylamide exposure.

Diabetes and obesity: Potatoes, even plain, contain high levels of simple carbohydrates. This may not be beneficial for people with diabetes or obesity when eaten in excess. Like all foods, potatoes should be eaten in moderation and as a source of carbs, like rice or pasta, rather than as a vegetable. Non-starchy vegetables should be eaten alongside potatoes for a balanced intake. Legumes, on the other hand, have been shown to reduce diabetes risk.

Beta-blockers: This is a type of medication commonly prescribed for heart disease. It can cause potassium levels to increase in the blood. High-potassium foods like potatoes should be consumed in moderation when taking beta-blockers.

Potassium: High levels of potassium in the body can pose a serious risk to those with kidney damage or kidneys that are not fully functional. Damaged kidneys may be unable to filter excess potassium from the blood, and this can be fatal.

Fertilizers: Potatoes grown in heavily fertilized soil may contain high levels of heavy metal contamination. Anyone who is concerned about this can grow their own potatoes, if they have a garden, or buy organic varieties.

A healthful, balanced diet with a variety of fresh fruit and vegetables can enhance wellbeing and help prevent health problems. It is better to opt for a range of foods rather than focusing on a single item.

The 7 Biggest Mistakes You Make When Baking Potatoes

Baked potatoes sit atop the mountain of comfort foods. With a fluffy, melt-in-your-mouth interior and a crispy, salty skin, a perfect baked potato is a thing of beauty.

But for many people, the dream of the ideal oven-baked potato sits just out of reach. What should seem easy—baking a potato in a hot oven—can, and often does, return mixed results: gummy centers, slightly charred skins, or slippery, soggy skins.

No one will say they’re not edible, but could they be better? Yes. And if the steps to make them better are remarkably easy, there’s no reason to suffer sad, shriveled baked potatoes anymore.

Read on to see if you’re committing the 7 deadly sins against baked potatoes, and learn simple tips you can follow to make your next batch of oven-baked potatoes perfect.

1. You don’t dry the potato well.

You should certainly rinse the potatoes—we prefer russets—to remove any dirt and debris. You can even give them a quick scrub with a vegetable brush. But you need to dry the spuds well after the bath. Excess moisture on the skin can seep into the potato during baking and cause soggy skins.

Do be sure to prick a few holes into the skin, too. While the potato is unlikely to explode in the oven, no one is here to take risks with dinner. Err on the side of caution.

2. You wrap the potato in foil.

Don’t be ashamed if you do this—many cooks believe it to be the key to the perfect baked potato. But turns out you’re ruining the skin if you do this.

The ideal baked potato skin relies on a certain amount of dehydration and rehydration—we’ll get to that. If you bake in foil, all the moisture from the potato just circles back into the potato skin, which can leave you with a sad state of skin.

No, once you’ve washed and dried the potatoes, leave them be. No wrapping.

3. You don’t use a wire rack under the potatoes.

Potatoes need to cook all the way through, and the best way for that to happen is to make sure the hot air can get to the potato from all sides. If a potato bakes with one side touching a sheet pan, you’ll get a hard spot and possibly uneven cooking.

Place a thin wire rack inside a rimmed baking sheet. Line up your spuds, side by side, and place the pan into the oven. Make sure there’s a little room between each potato before closing the oven door.

4. The oven is too hot.

Low and slow—that’s the mantra of the Perfect Baked Potato. If you’ve got the time to spare, cook the potatoes at 300°F for 90 minutes. If you need to speed that up, bump it to 450°F for 45 minutes. (Note: Your baking time will vary depending on the size of your potato and how hot your oven runs.)

But don’t go hotter than that. There’s no victory in cooking potatoes at a temp greater than 450°F. They might be done a bit faster, but the high heat temp will leave you with overly browned skins that might even char in spots. And since the whole point of a perfectly baked potato is to have skins as delicious as the fluffy interior, there’s no charring allowed.

5. You don’t take the potatoes’ temperature.

You know when meat is perfectly cooked by measuring the internal temperature; the same is true for baked potatoes. Use a probe thermometer to measure the temp of your potatoes. You’re aiming for a temp in the sweet spot between 205°F and 212°F. Below that, the texture may still be too dense, and above that, it may become a gummy mess.

6. You baste first, not last.

Skip rubbing your potatoes in oil and salt until the end of the cooking time. That’s when they’ll deliver the most texture and flavor benefit for the spuds. If you oil them up early, the skins may not turn crispy. The salt, too, can run off the potatoes in the heat.

Instead, do a quick oil baste after the potatoes reach 205°F: Remove the pan from the oven. Brush with olive oil (or bacon grease if you have it) and a hefty sprinkle of kosher salt.

Return the pan to the oven for 10 minutes—the temperatures of the potatoes won’t climb more than 2 or 3 degrees in that time. The oil will crisp up the skins that were dehydrated during the long bake, and the salt will add delectable flavor.

7. You let the potatoes cool before cutting.

Unlike meat, potatoes don’t get better by resting. They need to be sliced open immediately. If you don’t, they will retain water from the still-steaming center and turn dense and gummy.

Quickly jab a serrated knife through each potato as soon as the pan has cleared the oven. Give them a gentle squeeze (with a hot-temp glove or towel) to create a vent.

Then you can gather all your fixings and call the family to the table. The potatoes will have cooled just enough by the time everyone gathers around to enjoy dinner—and marvel at your perfectly baked potatoes.

Source: https://www.hiwamag.com/nutrition/potatoes-benefits/