The potato is a starchy vegetable indigenous to the tropics of South America and Mexico. It has since been cultivated in the U.S. and is now considered one of the most valuable food crops in the world after maize, rice and wheat, according to Fort Valley State University in Georgia. The potato ranks fifth in acres under cultivation and can be found in over 130 countries. Although the potato was frowned upon by the low-carbohydrate community because of its high glycemic index score, this vegetable with its brown, white, red, yellow or purple skin is chock-full of vitamins, minerals and nutrients.
Identification
The potato is known as a plant tuber or Solanum tuberosum. It is grown underground and can survive in almost any climate. Potatoes are usually round or oval in shape and often have bumps, spots and dents known as eyes. The potato is covered in a protective, edible skin that can vary in color and contains an inner flesh that is usually creamy white or yellow. Potatoes come in more than 4,000 varieties, including russets, Yukon golds, reds, whites, blues and fingerlings.
Nutritional Value
The potato contains virtually no fat, less than 0.5 g, and no cholesterol. An average-size potato, approximately 5 oz., has about 110 calories and no sodium. It contains approximately 2 g of fiber, 26 g of carbohydrates, 1 g of sugar and 2 to 3 g of protein per serving. It also is high in vitamin C, containing nearly 45 percent of your recommended daily value, and has five of the B vitamins: pyridoxine, niacin, riboflavin, thiamine and folate. In addition, the potato contains 620 mg of potassium, along with trace amounts of iron, magnesium, phosphorus and zinc.
Buying and Storing
The potato contains a substance known as solanine, a toxic glycoalkaloid mostly found right underneath the skin. When a potato has a high amount of solanine, it will appear green in color or have green spots or specks. When choosing a potato, avoid ones that have cracks, green specks, bruises, sprouts or signs of decay. Store the potatoes in a dark, dry place. If too much sunlight or heat gets to a potato, it will turn green, and you should dispose of it.
Tricks to Incorporate Potatoes Into Your Diet
To keep a potato's nutritional value intact, stick with low-fat cooking methods. These techniques include steaming, baking and, if in a hurry, microwaving. Use fresh potatoes versus frozen, canned or powder form. You can cut the potato into wedges, sticks or cubes, scoop the flesh out and use the skins, or mash it. Before serving a potato, you can top it with avocado, nut butter, low-fat sour cream or grated cheese, salsa, parsley, chives, cinnamon or olive oil.
References
- Baylor College of Medicine: How Nutritious Are Potatoes?
- Washington State Potato Commission: Washington Potatoes Are Nutritious
- International Year of the Potato 2008: Potatoes, Nutrition and Diet
- Central Potato Research Institute: What Is the Potato?
- The National Potato Council: The Potato Information Site
- Fort Valley State University College of Agriculture, Home Economics and Allied Programs: White Potato
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