Despite recent diet trends that favor increased consumption of proteins, carbohydrates remain an important part of any balanced diet. In fact, the National Institute of Medicine Food and Nutrition Board recommends that 45 to 65 percent of your calories come from carbohydrates. Potatoes, one of the starchy vegetables, serve as a good source of carbohydrates but also provide many other nutrients -- making them good for you.
Source of Energy
All three types of macronutrients -- those nutrients the body needs in large amounts -- and which include protein, fat and carbohydrates, provide the body with calories it can use for energy. Because the body can quickly and effectively break down carbohydrates, which are made up of sugar molecules, they serve as the best source of energy. One potato contains 26 g of carbohydrates, therefore providing 9 percent of the daily recommended intake, according to the National Potato Council.
Packed with Potassium
The human body requires many minerals in order to function. Potassium, one essential mineral, is vital for normal heart function, muscle contraction and also helps to regulate fluid levels and blood pressure. The National Institute of Medicine Food and Nutrition Board says that adults should consume 4,700 mg of potassium per day. In addition to fish and meat, many fruits and vegetables provide significant amounts of potassium. One potato contains 620 mg of potassium which provides 18 percent of the recommended dietary intake, according to the Washington State Potato commission. This is even more than a banana -- a fruit commonly known to be high in potassium.
Full of Vitamins
In addition to potassium, potatoes contain many essential vitamins. Eating one potato provides 45 percent of the daily recommended intake of vitamin C. The body uses vitamin C to support a healthy immune system, protect cells from damage caused by free radicals and produce necessary substances such as collagen -- a group of proteins used to build tendons, ligaments and bones. Potatoes also contain five of the eight B vitamins, including thiamine, niacin, riboflavin, folate and B-6.
Fabulous Fiber
Fiber describes the portion of plant-based foods, including fruits, vegetables and whole grains, that the body cannot break down during digestion. A high fiber diet promotes a healthy digestive system and reduces blood cholesterol levels, which reduces the risk for heart disease. The average American only consumes 14 g of fiber per day instead of the recommended 14 g per 1,000 calories, according to the Colorado State University Extension. When consumed with the skin intact, potatoes serve as a good source of fiber, providing 2 g per serving.
References
- Washington State Potato Commission: Washington Potatoes are Nutritious
- National Potato Council: Potato Nutrition
- National Institutes of Medicine: Food and Nutrition Board: Dietary Reference Intakes
- University of Maryland Medical Center: Potassium
- Harvard School of Public Health: Dietary Fiber
- Colorado State University Extension: Dietary Fiber
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