Somehow,
potatoes have gotten a bad rap. In the United States, potatoes are the most
commonly consumed vegetables[1].
Yes, potatoes are technically a vegetable, although from a macronutrient
standpoint, they are a carbohydrate food, with 15gm of carbohydrates in ½ cup.
They are high in vitamin C and potassium, like many other vegetables. Sweet potatoes have an added bonus of vitamin A.
Are potatoes healthy? They
definitely can be part of a healthy diet for most people. We all need
carbohydrates, and potatoes are definitely an option there. Just keep an eye
out for the portion size…and how they are prepared.
Nutrient Content of
Various Potato Dishes[2]
|
|
Calories
|
Carbohydrate (g)
|
Fat (g)
|
Fiber (g)
|
|
Small white potato, with skin (138g)
|
134
|
37
|
0
|
4
|
|
Small sweet potato, no skin (138g)
|
105
|
24
|
0
|
3
|
|
½ cup mashed potatoes, made with oil (115g)
|
121
|
15
|
6
|
2
|
|
Medium size fast food serving French fries (117g)
|
378
|
50
|
18
|
5
|
Now you
can ask, “which are better: white potatoes or sweet potatoes?” You will notice
some nutrient differences. Overall, I would say to just have a variety of
carbohydrate foods. Maybe today’s dinner will have sweet potatoes, tomorrow’s
dinner will have white potatoes, the next night winter squash, and another
night a whole grain pita. Yes there are some nutrient differences, but they are
minute in the scheme of an entire diet. Choose a carbohydrate, and more often
than not, choose the carbohydrate that has fiber and less added oil or fat.
[1] State
of the plate: 2015 study on America’s consumption of fruits & vegetables. Produce for Better Health Foundation. Accessed
November 8, 2017. <https://www.pbhfoundation.org/pdfs/about/res/pbh_res/State_of_the_Plate_2015_WEB_Bookmarked.pdf>
[2] USDA
Food Composition Databases. United States Department of Agriculture
Agricultural Research Service. Accessed November 8, 2017. <
https://ndb.nal.usda.gov/ndb/search/list>