A bag of potatoes in a supermarket in Boulder, Colorado, on Feb. 8.David Zalubowski/Associated Press
Potatoes are sure to be on the dinner plate this holiday season, whether served as mashed potatoes, scallops, roasted, or traditionally raked.
Potatoes, long considered the vegetable “white bread”, were considered nutrient deficient and unhealthy. Suggested.
But new research, published Dec. 5 in Diabetes Care, suggests the humble potato isn’t the culprit. Creamy, buttery mashed potatoes, French fries, and potato chips were associated with an increased risk of diabetes, but only slightly.
Research has some limitations, but don’t let that keep you from your favorite holiday potato dish. My holiday menu includes scallop potatoes (made with whipped cream!). It’s a treat once or twice a year in my overall healthy diet.
potato nutrition
Potatoes are a worthy addition to your regular diet — minus the chunks of butter and cream, of course.
high starch potatoes
Russet potatoes, considered the quintessential potato, are high in starch and as a result, they tend to absorb water and lose their shape when boiled.
Russets are great for baking. Also great for scallop potatoes and thick soups. If you use russets for mashed potatoes, consider steaming them instead of boiling them so they don’t absorb too much water.
One medium-baked maroon potato (173 g) has 164 calories, 33 g carbs, 4 g fiber, and moderate amounts of vitamin C, folic acid, and magnesium. It also provides an impressive amount of potassium (952 mg). His daily requirement for this blood pressure-regulating mineral is 3,400 mg for men and 2,600 mg for women.
medium potatoes
Yukon gold, white, and purple potatoes have less starch than russets, so they hold their shape better when boiled. Known as the “all purpose” potato, this potato is perfect for boiling, steaming, mashing, baking and gratinating.
One small Yukon Gold Potato (128 g) has 128 calories, 26 g carbs, 3 g fiber, and 738 mg potassium. It’s also a great source of Vitamin C, providing 22% of your daily value.
low starch potatoes
Red, new (baby), and fingerling potatoes, which are considered waxy potatoes, contain the least amount of starch and hold their shape well when cooked.
Use waxy potatoes in soups, stews and niçoise salads. Enjoy it boiled, steamed, or baked.
Like starchy potatoes, these spuds provide fiber, vitamin C, folic acid, magnesium and plenty of potassium.
sweet potato and yam
The terms “yam” and “sweet potato” are often used interchangeably, but they are two different vegetables with unique nutritional profiles.
Sweet potatoes are related to morning glory. It has orange flesh and white, yellow, orange, or purple skin.
The yam belongs to the Liliaceae family. The flesh color varies from ivory to yellow to purple. They are long and cylindrical with rough and scaly skin.
Thanks to their brightly colored flesh, sweet potatoes are an excellent source of beta-carotene, an antioxidant thought to protect against cardiovascular disease. One medium-sized sweet potato (114 g) contains 13 mg of Contains beta-carotene. One cup of cooked yams contains only 1 mg. Experts recommend consuming 3-6 mg of beta-carotene daily to reap its health benefits.
When it comes to potassium, yams are better than sweet potatoes. One cup of cooked yams has 911 mg of minerals, while one medium-cooked sweet potato has 542 mg of minerals, which is still plenty.
If you haven’t tried purple sweet potato yet, please try adding it to your menu. In addition to fiber, vitamins A and C, iron and manganese, the bright purple flesh is an excellent source of anthocyanins, phytochemicals with antioxidant and anti-inflammatory properties.
Healthier holiday spuds
If you’re looking for a way to cut calories and fat from traditional mashed potatoes, substitute Yukon Gold Potatoes for Russets. The buttery flavor and creamy texture allow you to use less butter.
Add flavor with fresh herbs such as parsley, thyme, and chives. Or grate roasted garlic heads on potatoes.
Consider making a flavorful root vegetable mash that includes potatoes. Delicious and nutritious combinations include potatoes and turnips, potatoes and parsnips, and potatoes and celery (celery root).
Toronto-based private practice dietician Leslie Beck is Medcan’s Director of Food and Nutrition. follow her on her twitter @LeslieBeckRD
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