While not typically viewed as a health food, nutritionists suggest that potatoes can be a valuable addition to a balanced diet. The key to when it comes to the healthiest options? It’s all in the color, according to experts.
Amy Davis, a registered dietitian from New Orleans, explains that various potato types have similar calorie, carbohydrate, and fiber levels, but their micronutrient content varies widely. Generally, the more vibrant the color—think deep purple, red, or bright orange—the more protective plant compounds you’ll find.
Fiorella DiCarlo, a Florida-based dietitian, adds that potatoes with colored flesh usually boast higher levels of antioxidants. For example, purple and blue potatoes are not only rich in antioxidants like anthocyanins, which support heart health and may help lower blood pressure and cholesterol; they also contain gut-friendly fiber.
Sweet potatoes, known for their orange hue, owe this color to beta-carotene, a type of vitamin A important for vision, immunity, and skin health. DiCarlo notes that sweet potatoes are particularly nutrient-rich, providing vitamins A, C, and B6, while being lower on the glycemic index. This can help manage blood sugar levels and promote a feeling of fullness, which might be beneficial for weight control.
Even though darker potatoes generally have more antioxidants, lighter varieties still offer nutritional benefits. Davis points out that white and yellow potatoes can provide dietary fiber, potassium, and energy-rich carbohydrates, though their antioxidant concentration isn’t as high.
Cooking methods matter too. Jason Heiselman, a nutritionist and chef in New York, clarifies that potatoes aren’t magic foods, but they do provide nutritional benefits over plain white potatoes. He disputes the notion that white and russet potatoes are unhealthy, emphasizing they are naturally fat-free and a good source of potassium, providing the body with necessary energy.
Experts agree that steaming, boiling, or baking potatoes—with the skin still on—preserves their nutrients better than frying. Anne Murray, a dietitian from Texas, believes that these healthier cooking methods can help transform potatoes into a nutritious part of your diet, especially when avoiding heavy toppings like butter.
Murray suggests that russet potatoes, rich in potassium, are ideal post-workout fuel, while sweet potatoes contribute to skin health and satiety. Interestingly, cooking potatoes, allowing them to cool and then reheating them can further reduce their impact on blood sugar levels.
Overall, incorporating potatoes into your diet can offer health benefits, provided they’re prepared in a healthy way and paired with other nutritious foods.
