Originating in South America, potatoes are now a staple in many countries around the world. They are starchy tubers that store well, can be prepared in a variety of ways and can be incorporated into many different dishes. Potatoes are also nutritious, providing an excellent source of complex carbohydrates, vitamins, minerals and dietary fiber.
Selection and Storage
Potatoes should be fresh, dry and without blemishes or bruises. Fresh potatoes should smell earthy and should not have an odd or rotten smell. Store potatoes at 45 to 50 degrees in a dark area. Potatoes stored at room temperature tend to sprout easily. Those stored below this range will cause the starches to convert to sugars and develop an unpleasant taste. Do not store potatoes in the freezer.
Contents
One medium potato contains about 175g per serving and provides 160 calories with only 2 calories coming from fat. The serving has 37g of carbohydrates, 4g of protein, 4g of dietary fiber and no fat. Potatoes are also a good source of vitamin C, vitamin B6, niacin, folate, manganese and potassium. The same serving also delivers 4g of dietary fiber, if the skin is eaten.
Benefits
The Vitamin C in potatoes acts as an antioxidant that can work to prevent damage from free radicals in the body and may help prevent some cancers. It can also help reduce the risk of heart disease by preventing cholesterol from oxidizing in the bloodstream. Vitamin C can also strengthen the immune system. The B6 in potatoes can assist with the health of the nervous system and reduce levels of homocysteine, a chemical that can contribute to atherosclerosis and other cardiovascular diseases. If the skins are eaten, there is also a significant amount of dietary fiber in potatoes, which helps reduce the risk of gastrointestinal and cardiovascular diseases.
Misconceptions
Potatoes are often blamed for weight gain. While potatoes are high in carbohydrates, they are the complex type and are more nutritious than other more simple carbohydrates. The oil used to make french fried potatoes, as well as the butter, cheese, sour cream and bacon that are served on potatoes are more likely to be responsible for contributing to weight gain.
Concerns
Do not store potatoes in sunlight, as they can develop toxic alkaloids. These can interfere with the nervous system and can also cause headaches, nausea and vomiting, abdominal pain and diarrhea.
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