Red potatoes -- which feature rosy-red skin -- are valued by cooks for their pleasing flavor, festive color and firm consistency. Ideal for baking and frying, they can also be used in soups and potato salads. Red potatoes are a good source of assorted vitamins, minerals and fiber. Although fiber -- the indigestible component of plant foods -- is essential for good health, the University of Maryland Medical Center reports that most Americans fall far short of the recommended dietary amount. Red potatoes can help you reach your daily value.
The Basics
One large baked red potato provides 6.88 grams of protein, .45 grams of total fat, 58.57 grams of carbohydrates, 45.30 grams of starch, 5.4 grams of total dietary fiber, 4.28 grams of natural sugars and 266 calories. A baked red potato is low in salt, free of added or refined sugars, high in fiber and cholesterol-free. The USDA notes that potatoes contain 60 different phytochemicals and flavonoids, allowing them to rival such nutritional superstars as broccoli, spinach and Brussels sprouts in phytonutrient levels. With 5.4 grams of dietary fiber, a lone red potato contributes from 15 to 20 percent of the 25- to 38-gram recommended dietary amount advised by the Institute of Medicine.
Soluble Fiber
Roughly 25 percent of the fiber found in a red potato is soluble fiber, or fiber that can be dissolved in water. Soluble fiber slows your digestion -- along with the absorption of sugars and starches -- and can help regulate blood glucose levels; this makes it particularly beneficial for people with diabetes. Frank W. Jackson, M.D., a gastroenterologist in Harrisburg, Pennsylvania, notes that soluble fiber also helps to protect against colon cancer by speeding elimination, thereby lessening the amount of time that toxins are in contact with your colon walls. In a review published in 2008 in "Current Atherosclerosis Report," the author noted that epidemiological and experimental data suggested that ingesting more dietary fiber -- particularly psyllium, pectin and soluble fiber from vegetables -- can help to lower LDL cholesterol and reduce the risk of heart disease.
Insoluble Fiber
Insoluble fiber -- which consists mostly of cellulose, hemicellulose and lignin -- is found in whole grain products and unpeeled fruits and vegetables; red potato skins are an excellent source. Insoluble fiber adds bulk and moisture to stools, facilitating elimination and helping to alleviate constipation. Increasing the bulk in stool also reduces pressure on the colon and helps to protect against diverticulitis, irritable bowel syndrome and hemorrhoids. Finally, insoluble fiber may help to control weight and prevent overeating by creating a satisfying feeling of fullness.
Selection and Storage
Select firm, smooth-skinned potatoes with intense pinkish-red coloration and minimal, shallow "eyes." Avoid potatoes that are shriveled, soft, wrinkled, or have a greenish tinge or green spots. Green discoloration indicates the presence of solanine, a toxic alkaloid that forms in potatoes in response to age and exposure to light. Michigan State University reports that solanine can cause nerve damage, and is potentially fatal. Discard potatoes that have turned green, and always pare away the "eyes." Store your potatoes in a cool, dark, dry and well-ventilated place.
References
- USDA National Nutrient Database: Red Potato, Baked NDB 11358
- GI Care; High Fiber Diet; Frank W. Jackson, M.D.; 2010
- "Current Atherosclerosis Report"; Effects of Soluble Dietary Fiber on Low-Density Lipoprotein Cholesterol and Coronary Heart Disease Risk; L.A. Bazzano; December 2008
- United States Department of Agriculture; Phytochemical Profilers Investigate Potato Benefits
- University of Maryland Medical Center: Fiber
- The Cancer Project; Ask the Expert: Fiber
Member Comments