Potatoes, a member of the nightshade family, rank in the top 20 vegetables consumed in the US. In one form or another, every hungry American eats nearly 50 pounds of the fibrous root vegetable every year. There are "new" potatoes, general purpose potatoes, purple, fingerling and baking potatoes.
Nutrient-dense potatoes contain half of your daily vitamin B-6. They regulate your metabolism and the conversion of foods to energy. Potatoes include flavonoids and the new kid on the block called kukoamine that appears to help lower blood pressure.
The potato contains potassium for cardiovascular health, helps retain calcium, is packed with potassium and low in calories. Potatoes are not fattening, but the butter and sour cream that most people put on them, are, unfortunately. Plain organic yogurt with fresh herbs, cracked black pepper and green onions is a splendid substitute. Salsa also works well.
What to Look for
Select potatoes that are clean, smooth, firm and free from large gashes, growth cracks, bruises, skinned areas and rot. Some spuds are washed, some not, so remember that they are grown in soil, so wash all your produce. A potato brush works great in removing field residue, so keep one handy.
Select spuds of uniform size for even cooking, which is important in baking or boiling potatoes whole. Try to avoid potatoes with skinned and discolored areas, or soft dark areas. Potatoes with irregular knob growths are considered defected. If the potatoes smell musty or moldy, this indicates decay.
Common Pitfalls
Avoid potatoes that are sprouted or shriveled. This happens due to potatoes stored in sunlight, and they will eventually turn toxic green.
Please don't eat the green potatoes! That goes for your pets, too. Potatoes can produce a deadly poison called solanine. Solanine exists in the skin and just under the skin. Peeled potatoes have been found to contain 30 to 80 percent less solanine than unpeeled potatoes, and green potatoes should always be peeled. You'd have to eat a lot but solanine, which is a glycoalkaloid that acts the same way as nerve gases. Proper choosing and storage can reduce the risk. It is best not to washing potatoes before you store them, since dampness increases the likelihood of decay. The USDA suggests storing potatoes in a 45 to 50 degrees F, in a dark place with ample ventilation.
Remove the nubs and cut out the eyes prior to preparation. Scrub your spuds. Leave the skins on since some of the nutrients are found close to the skin. Peeled potatoes turn dark if not cooked right away, so protect their whiteness by storing them submerged in cool water.
GMO Burbank Russet is the one potato we might discourage. You still should read labels in potato starch and flour. Products that may contain GMO potato derivatives are restaurant potato products (fries, mashed, baked, mixes, etc.), chips, Passover products, pot pies and soups.
Many arthritis sufferers report flare ups after eating members of the Nightshade family--potatoes, tomatoes, hot peppers, Tabasco sauce, pimentos, paprika, tomatillas, Huckleberries and eggplants.
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