Potatoes have a bad rap, and it’s not their fault. It’s how we cook potatoes that make them a less healthy choice, not the potato itself.
Consider these nutrition bonuses from white potatoes:
– Contain almost half the daily requirement for vitamin C; that’s more vitamin C than one sweet potato
– One of the best sources of potassium and fiber in the produce section
– A good source of iron, calcium, and vitamin B6
– Only 110 calories in one medium potato
Eat the skin along with the insides of the potato, and you’ll get 4 grams of fiber and 620 grams of potassium. Consuming less sodium and more potassium is one of the best ways to lower blood pressure. Potatoes are also a source of resistant starch, a type of fiber that helps protect your colon and decreases insulin resistance.
Potatoes are a healthy choice for what they don’t contain: saturated fat, trans fats, cholesterol or sodium. To preserve the nutrients in potatoes, microwave or bake instead of boiling – and eat the skin. Try these simple tips to enjoy potatoes as part of a healthy diet:
– Top a baked potato with fat-free plain Greek yogurt instead of sour cream or butter
– Roast pieces of chopped potato with garlic and rosemary; drizzle with olive oil
– Make loaded baked potatoes with salsa, chopped onion and olives, and shredded low-fat cheddar cheese
– Microwave a potato, cut in half, and top with your favorite chili for a complete meal