Can I Eat Baby Red Potatoes On A Diet?

Potatoes have been part of the American diet since they were first planted in New England in the early 1700s. They are inexpensive and can be prepared in many ways. Recently, however, many dieters have avoided potatoes because of their reputation of being high in carbohydrates. If potato recipes are chosen carefully and eaten in appropriate servings, they are OK for some weight-loss plans.

Carbohydrates

One medium red potato has 150 calories, 34 g of carbohydrates and 3 g of fiber. Low-carbohydrate diets strictly limit carbohydrate consumption, which in turn, causes them to burn body fat through a process called ketosis. Therefore, potatoes would not be a good choice for a low-carbohydrate diet. Boiled red potatoes have a glycemic index of 56, which is considered moderate. Glycemic index is a measurement of how much a food raises your blood sugar.

Fats

Potatoes contain no fat or cholesterol, so they are an option on a low-fat diet. However, potatoes are often prepared with butter, cheese or other sources of fat, so choose your recipes carefully if you are restricting your fat intake. Choose potatoes cooked without fat or those cooked with a cooking spray to minimize the amount of fat in a recipe.

Vitamins and Minerals

You can get 35 percent of your daily requirement of vitamin C from one medium red potato. It also contains iron and a small amount of vitamin A, according to the USDA. Potatoes also contain more than 600 mg of potassium, which is similar to spinach and bananas. Although the skins of potatoes contain many nutrients, the flesh of the potato has valuable nutrients as well.

How to Prepare Red Potatoes

It is important to choose a recipe carefully to get the most out of potatoes on a diet. Try potatoes roasted in the oven or on the grill with herbs and cooking spray for a low-fat recipe. Substitute low-fat mayonnaise or yogurt for full-fat mayonnaise in potato salad. Top baked potatoes with chopped broccoli, sweet red pepper or chili powder to add flavor without adding calories. Sprinkle low-fat cheese on top or use a butter substitute to add flavor with less fat.