Potato Health Benefits, Risks, Tips and Facts

Although they are often associated with Ireland, potatoes are native to the Andes Mountains and were first cultivated by Peruvian Indians at least 4,000 years ago. Spanish explorers introduced potatoes to Europe in the 1500s, where they became a staple food source for the poor. Potatoes are now cultivated worldwide; in fact, they are the world’s largest and most economically important vegetable crop.

For most North Americans, potatoes are a major component of the diet—usually in processed forms that are high in fat and salt. However, on their own, potatoes are surprisingly nutritious and low in calories. A medium-size baked or boiled potato has between 120 and 150 calories, a small amount of protein, and almost no fat. The same potato turned into potato chips has 450 to 500 calories and up to 35 g of fat; 4 oz (113 g) of french fries contain about 300 calories and 15 to 20 g of fat. When eaten with the skin, they are high in complex carbohydrates and fiber and also provide vitamins B6, and C, and magnesium.

Health Benefits

Fights cancer
Potato skins are rich in chlorogenic acid, a phytochemical that has anticancer properties. Korean scientists found that potato peel can contain up to 20 times more chlorogenic acid than the pulp.

Lowers blood pressure
It’s well known that potatoes are low in sodium and rich in potassium, which means they’re an ideal food for fighting hypertension. However, there may be some other factors at play. A recent British study discovered compounds in potatoes called kukoamines, which may also play a role in lowering blood pressure levels. While it’s not yet known how much of this phytonutrient is needed in the diet to make a difference, this discovery has revealed that potatoes offer much more nutritional potential than had been previously assumed.

Health Risks

Toxic risk.
Green and sprouted potatoes may contain solanine, a potentially toxic alkaloid substance if consumed in great quantities. Fortunately, most varieties grown in North America contain only trace amounts.

Digestion and joint function.
Potatoes are a member of the nightshade family, a group of vegetables that contain alkaloids, which can impact digestive function and may compromise joint function in sensitive individuals.

QUICK TIP:

Save the skins
When preparing potatoes, it is best not to remove the skin because the fiber is in the skin and many of the nutrients are near the surface. Instead, scrub them under water with a vegetable brush. Baking, steaming, or microwaving preserves the maximum amount of nutrients.

Weight gain.
Potatoes are relatively low in calories and are only fattening when they are fried or served with butter. Diabetes. Potatoes may pose some issues for people with diabetes or people trying to lose weight by following a diet that prevents blood sugar swings, because potatoes score relatively high on the glycemic index (GI) and glycemic load (GL). However, the type of potato and the way it’s prepared can change its score. For example, mashed potatoes are higher on the GL than boiled potatoes.

Eating Tips
• Simmer sliced red-skinned potatoes and leeks in broth for quick soup.
• Fry cubed potatoes and cauliflower with curry powder and cilantro.
• Fry patties of cold leftover mashed potatoes mixed with scallions.

Buying Tips
• Choose potatoes that are firm and blemish free.
• New potatoes may be missing some of their feathery skin, but other types should not have any bald spots. • Avoid potatoes that are wrinkled, sprouted or cracked, or that have a green tinge to them.

Storing Tips
• Store potatoes in a dark, cool place, but not in the refrigerator, for up to 2 weeks.
• Temperatures below 45°F (7°C) convert the starch to sugar, giving the potato an unpleasant taste.
• Don’t store potatoes and onions together; the acids in onions aid the decomposition of potatoes, and vice versa.

POTATO FACTS
• In October 1994, the potato became the first vegetable to be grown in space.
• French fries were introduced to the United States when Thomas Jefferson served them in the White House. • Don’t eat potato eyes, because they contain higher levels of solanine, a chemical that can cause gastrointestinal and neurological disorders.