With low-carb and no-carb diets trending in popularity, potatoes are often overlooked or, even worse, demonized in favor of other vegetables lower in carbohydrates. However, when potatoes are prepared smartly, they can be enjoyed regularly and can even improve overall nutritional intake. Potatoes and other tubers and root vegetables can benefit health and provide satisfaction with meals while being budget-friendly.
Potatoes are a starchy tuber vegetable, which grows underground. Potatoes are one of the world’s primary food crops and they are known as being a highly versatile ingredient. Thousands of potato varieties are grown across the world and there are seven main types of potatoes: Russet, Yellow, White, Red, Purple, Fingerling and New Potatoes.
The calories provided from potatoes come primarily from carbohydrates. Potatoes are low in fat, protein and sodium. However, potatoes contain significant amounts of vitamin C, potassium, vitamin B6 and fiber. Per serving, white rice and potatoes are comparable in both calorie and carbohydrate content, but potatoes have a higher nutrient content compared to rice.
The potential downside to potatoes is often in their preparation. Potatoes are commonly prepared with oil, butter and other high-fat ingredients. In fact, nearly half of all potatoes are used to make fries and chips. Other potato dishes like mashed potatoes and potato soup are equally loaded with fats from cream, cheese, bacon and more. Potatoes are extremely versatile and pair well with many healthful foods like beans, herbs, spices, chicken, meat, mushrooms, leafy greens and most other vegetables.
The key to including potatoes in a well-rounded diet is in how they are prepared and balanced into meals. Some of the smartest cooking methods for potatoes include baking, roasting, air-frying and boiling. These methods require little to no added fats. It’s important to leave the skin on potatoes, if possible. Avoid frying them or using them as a vehicle for added fats, especially high-saturated fat ingredients like butter, cream, cheese, bacon and sour cream. When steering away from ingredients and condiments high in saturated fat it is helpful to have good alternatives handy. For potato dishes on the lighter side, opt for low-fat plain Greek yogurt, cottage cheese, salsa, extra virgin olive oil, paprika, harissa, curry powder, fresh herbs like chives and rosemary and pesto.
Here are some health-promoting ways to incorporate potatoes and other tubers and root vegetables into your eating plan:
Sheet Pan Roasted Root Vegetables
Roast chopped potatoes, carrots, parsnips, sweet potato and beets lightly tossed with olive oil, salt, pepper and herbs, as desired, in the oven for a hearty and energizing side dish.
Baked Potatoes
Baking potatoes requires little to no added fat. Top them off with steamed broccoli and a pinch of shredded cheese as a nutrient-rich alternative to the traditional butter and sour cream.
Lightened Up Potato Salad
Potato salad is often made with a fair amount of mayonnaise. Instead, go for a lighter vinegar-based potato salad with Dijon mustard and fresh herbs.
Sweet Potato Hash
Sweet potatoes are incredibly rich in vitamin A. Combine diced potato and sweet potato with other vegetables like celery and onion and seasoning. Sauté until soft and nicely browned.
Grilled Potato Wedges
For a healthier alternative to fries, make grilled potato wedges. First, parboil russet potatoes for at least 5 minutes. Place skin-on potato wedges directly on the grate or grill pan and grill, turning occasionally, until golden brown and tender. Season with celery salt and paprika.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providingnutritioncounseling and consulting to individuals, families and organizations. She can be reached by email atRD@halfacup.com.
