Potatoes are the most popular vegetables in America. Countless varieties are available: white, yellow, brown and red potatoes. Potatoes are good sources of vitamins, minerals and phytochemicals. To preserve the nutritional value of your food, you have to pay attention to preparation methods. French fries and chips have significantly lower nutritional value, after fried in oil, seasoned with salt and preserved with food additives. Peeling the potatoes removes the minerals, vitamins and fiber further lowering the nutritional value.
Carbohydrates
Carbohydrates are the primary source of fuel for your body. Potatoes have high carbohydrate content with plenty of fiber. To get the benefits of all the nutrients, prepare potatoes unpeeled. Fiber slows down the absorption of simple carbohydrates, preventing spikes in blood sugar and giving you a feeling of satiety for longer periods. Sweet potato has a higher fiber content and lower impact on blood sugar, than white potato. It is the preferred potato among people on low carbohydrate diet. One medium potato has almost 4 g of fiber, providing 15 percent of the daily requirements. Sweet potato prepared unpeeled has as much fiber as oatmeal.
Vitamins And Minerals
All potatoes are naturally low in sodium, and a good source of manganese and potassium. One medium potato contains almost half of the daily values of C and B6 vitamins. Sweet potatoes are a good source of Vitamin A precursor beta-carotene and C vitamin. Folate, magnesium, iron and zinc are found in potatoes in trace amounts, with B vitamins thiamin and riboflavin. The flesh and the skin contain vitamins and minerals.
Protein Content
On average adults and adolescents need 50 g of protein daily. One medium potato provides 9 percent of daily requirements. This is equal to a half glass of milk, or 4 g of protein. Potatoes have quite complete and high quality protein that is easily digested. Sweet potatoes have slightly lower amount and quality of protein compared to white potatoes.
Fat Content
Potatoes are naturally fat and cholesterol free. Commercial and processed potato dishes often have added fats and sodium. Prepare potatoes yourself from fresh produce, to enjoy a menu low in cholesterol and saturated fat. Use high-quality olive oil to prepare baked, boiled, or roasted potatoes, and low-fat sour cream with mashed potatoes. One medium potato has only approximately 140 calories depending on the variety.
Considerations
Potatoes that haven't been stored in dark cool place may start growing and turning green. The potato sprouts are not edible. Potatoes that are not green can be eaten after the sprouts have been removed. Green potatoes contain poisonous substance Solanine. Before preparing potatoes for food, remove any green parts. In case of poisoning call the National Poison Control Center and get treatment immediately.
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