Potatoes originated in the Andean mountains of South America and were cultivated by the indigenous Indians thousands of years ago. The potato belongs to the Solanaceae family, which also includes tomatoes and peppers. The part that we eat is the tuber, or swollen underground stem, of the potato plant. Potatoes have become the most common vegetable crop in the world and are an important food staple as they are a good source of many nutrients. Baking a potato is one of the healthiest ways to cook it.
Types of Potatoes
There are over 100 varieties of edible potatoes that range in size, shape, color, starch content and flavor, according to "The Visual Foods Encyclopedia." Potatoes are often classified as mature, which are the larger ones, or new, which are much smaller because they are harvested before maturity. The more popular varieties of mature potatoes include the Russet Burbank, the White Rose and the Katahdin. Mature potatoes are the ones most often baked. Potato skin can be smooth or rough and is usually brown, red or yellow. Potato flesh is either yellow or white. Both the skin and flesh of potatoes are good sources of nutrients.
Carbohydrates
Aside from water, a potato is comprised mostly of carbohydrates. According to the "American Dietetic Association Complete Food and Nutrition Guide," a baked potato is 92 percent carbohydrate, 7 percent protein and just 1 percent fat. Based on a large baked potato weighing 300g, 64g are complex carbohydrates and 4g are sugars, which provide about 280 calories.
Protein
Comprising 7 percent protein by weight, a baked potato is not a large source of protein or amino acids, although it offers a fairly full-spectrum of amino acids, which are needed to maintain and build muscle mass. A 300g baked potato contains about 7g of protein.
Fiber
The skin of a baked potato is a concentrated source of dietary fiber. Fiber is essential for proper digestion, intestinal health and regular bowel movements. A 300g baked potato with the skin on contains about 7g of fiber.
Vitamins
Most of the vitamins, minerals and phytonutrients within a potato lie just below the skin, which is why baking a potato and consuming its skin is much healthier than peeling and deep frying it. According to "Advanced Nutrition: Macronutrients, Micronutrients and Metabolism," a baked potato is a very good source of vitamin C and B-6. In fact, when potatoes were brought to Europe by Spanish explorers who "discovered" them in South America in the 16th century, they were eaten aboard to prevent scurvy, which is a vitamin C deficiency disease. A 300g baked potato contains about 70 percent of the recommended daily value of vitamin C and 60 percent of vitamin B-6.
Minerals and Other Elements
A baked potato is a good source of potassium, manganese, copper, phosphorus and iron. Baked potatoes also contain calcium and zinc, but in lower amounts.
References
- "The Visual Foods Encyclopedia"; F. Fortin, Editorial Director; 1996
- "American Dietetic Association Complete Food and Nutrition Guide"; American Dietetic Association; 2006
- "Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism"; Carolyn D. Berdanier; 2009
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