Potatoes – Types, Nutritional Value, Recipes, Health Benefits

January 19, 2023

Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, and manage diabetes. They strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and aid in eye care.[1]

Nutritional Value of Potatoes

Potato Serving size: 1 medium (5.3 oz. / 148 g)Calories 110; Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.
Amt per Serving	%DV*	Amt per Serving	%DV*
Total Fat 0g	0%	Total Carbohydrate 26g	9%
Cholesterol 0mg	0%	Dietary Fiber 2g	8%
Sodium 8mg	0%	Sugars 1g
Protein 3g
Vitamin A	0%	Calcium	2%
Vitamin C	45%	Iron	6%

One medium baked potato (6.1 ounces or 173 grams), including the skin, provides (2):

Calories: 161
Fat: 0.2 grams
Protein: 4.3 grams
Carbs: 36.6 grams
Fiber: 3.8 grams
Vitamin C: 28% of the RDI
Vitamin B6: 27% of the RDI
Potassium: 26% of the RDI
Manganese: 19% of the RDI
Magnesium: 12% of the RDI
Phosphorus: 12% of the RDI
Niacin: 12% of the RDI
Folate: 12% of the RDI

Types of Potatoes

Here’s what he came up with…

1) Red Potatoes: “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. “They’re high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which aids in the metabolism of protein, carbohydrates and lipids and helps in the formation of red blood cells. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is essential for energy production from food and helps digestion. Niacin also helps lower LDL cholesterol — i.e., ‘bad cholesterol’ — and supports healthy skin and nerves.”

“When it comes to the mineral potassium, which is vital for heart, nerve and muscle control, most people think of a banana as the go-to — actually, a banana only contains 422 milligrams of potassium, compared to a red potato, which contains a whopping 1,670 milligrams of potassium,” Friedman continues. “Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. Prepare them baked in their skin for the best nutritional value.”

2) Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic-friendly and won’t spike your blood sugar,” Friedman says. “In fact, their high fiber content actually helps with blood glucose control and weight management.”

“Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health and vision,” Friedman continues. “Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.”

Lastly, a hot tip: “After a strenuous workout at the gym, consume a sweet potato with a little cinnamon on top (which has anti-inflammatory properties) and your muscles will recover twice as fast,” Friedman suggests.

3) Purple Potatoes: “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. “What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh. The purple is due to anthocyanins — primarily peonidin and cyanidins — that have important antioxidant and anti-inflammatory properties. In fact, purple potatoes contain four times as many antioxidants as russet potatoes.”

“They also may help to lower the potential health risk posed by heavy metals and free radicals,” Friedman continues. “Purple potatoes have been found to slow the growth of certain types of cancer cells in test-tube studies, including bladder, colon, stomach and breast cancer. Finally, a study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. This could be because of their high concentration of a phytochemical called chlorogenic acid, which has been linked to a reduced hypertension.”

4) Russet Potatoes: “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. “If you’re a steak-and-potato person, russet is your go-to. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-on French fries.”

Russet potatoes are also generally healthier than white potatoes. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. “Russets are also a good source of iron, which supports healthy blood, and magnesium, which is needed for heart, nerve and immune system function.”

However, the way you eat your russet potatoes can really change up how healthy they are. “If you top a baked russet potato with butter, sour cream and bacon bits, it can quickly become an artery-clogging monstrosity,” Friedman says. “But eaten plain or with heart-healthy garnishments, such as olive oil and chopped chives, a russet potato contains nutrients and fiber that can benefit your heart, bones, immune system, and metabolism. Make your baked russet potato even healthier and more flavorful by adding some parsley or green onions, or topped with sautéed mushrooms and bell peppers.”

5) Fingerling Potatoes: “A fingerling potato is a small, stubby, finger-shaped potato,” Friedman says (hence the name). “Fingerlings are an excellent source of vitamin B6, which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. Fingerling potatoes are also rich in vitamin C, which has immune-boosting properties.”

6) White Potatoes: “White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6,” Friedman explains. “The white spud is also an excellent source of resistant starch, which feeds the friendly bacteria in your intestines. White potatoes are a great source of high-quality protein, too, because of their superior amino acid complex. White potatoes actually exceed the recommended amino acid levels for lysine, methionine, threonine and tryptophan — amino acids that play a vital role in cellular repair.”

However, white potatoes also have a downside. “The negative aspect of white potatoes is that they’re considered a high-calorie food compared to other staple foods, such as rice and pasta,” Friedman says. That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete. Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”

7) New Potatoes: New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. “New potatoes get purposely thinned out early in the season in order to make room for the rest of the potatoes to mature.”

“A single cooked new potato contains only 25 calories, and about 85 percent of those calories come from carbohydrates, while nearly 10 percent come from protein and four percent or less from fat,” Friedman continues. “New potatoes offer some vitamins and minerals, however, because they haven’t fully matured, new potatoes have less nutritional value than their fully-grown counterparts.”

8) Mashed Potatoes: “A traditional homemade serving of mashed potatoes can contain 237 calories or more when they’re prepared with butter and whole milk,” Friedman says. “Some restaurants use heavy cream to prepare their mashed potatoes, which drives the fat and calorie count even higher. Top your mashed potatoes with gravy, and they could easily reach 450 calories.”

However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. “Blend cauliflower with the potatoes to get a buttery, smooth flavor with fewer carbs,” Friedman suggests. “You can also whip potatoes with Greek yogurt to get a creamy consistency. Then, instead of butter, you can give your mashed potatoes some zest by using extra virgin olive oil and seasonings, like chives, paprika, garlic or thyme. Lastly, forego fatty milk and try using healthier cashew milk instead.”

9) French Fries: “I’ve had many patients who believe that eating French fries is adding a healthy vegetable to their diet,” Friedman says. “Unfortunately, that’s not true. French fries aren’t only unhealthy — they’re potentially deadly. In an eight-year study published in the American Journal of Clinical Nutrition, fried potatoes can actually increase your risk of mortality. Eating more potatoes in general didn’t have any health risks associated with them, but researchers found that fried potatoes of any kind, like French fries and hash browns, increased mortality risk twofold.”

Health Benefits of Potatoes

Health benefits of potatoes include the following

Contain Antioxidants – Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids (3). These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes, and cancer (4). Studies have also found that colored potatoes like purple potatoes can have three to four times more antioxidants than white potatoes. This makes them potentially more effective at neutralizing free radicals (5, 6). However, most of this evidence is from test-tube studies. More human-based research is necessary before making any health recommendations.
May Improve Blood Sugar Control – Potatoes contain a special type of starch known as resistant starch. This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut (7). Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control. In an animal study, mice fed resistant starch showed reduced insulin resistance. This means their bodies were more efficient at removing excess sugar from the blood (8). A study of people with type 2 diabetes found consuming a meal with resistant starch helped better remove excess blood sugar after a meal (9).In another study, ten people were fed 30 grams of resistant starch daily over a four-week period. Scientists found that resistant starch reduced insulin resistance by 33% (10). Interestingly, you can also increase the resistant starch content of potatoes. To do this, store boiled potatoes in the fridge overnight and consume them cold (11).
May Improve Digestive Health – The resistant starch in potatoes may also improve digestive health. When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria. These bacteria digest it and turn it into short-chain fatty acids (12). Resistant starch from potatoes is mostly converted into the short-chain fatty acid butyrate — the preferred food source for gut bacteria (13, 14). Studies have shown that butyrate can reduce inflammation in the colon, strengthen the colon’s defenses and reduce the risk of colorectal cancer (15). Moreover, butyrate may aid patients with inflammatory bowel disorders, such as Crohn’s disease, ulcerative colitis, and diverticulitis (16).
Promote Weight Gain – Potatoes are primarily made of carbohydrates and contain very little protein. This makes them an ideal diet for lean and thin people who desperately want to put on weight. [17] The vitamin content includes vitamin C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves in order to compete!
Skin Care – Vitamin C and B-complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin. [18] Apart from that, the pulp obtained from crushed raw potatoes, when mixed with honey, can work well in skin and face packs. This even helps cure pimples and spots on the skin. Again, this pulp, if applied externally on burns, provides quick relief and faster healing. Smashed potatoes and even water in which they have been washed are very good for softening and cleaning dark skin, especially around the elbows.
Treat Scurvy – The vitamin C present in potatoes can help prevent this disease, caused by a deficiency of vitamin C. [19] It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it is not found in first and second world countries as they have a ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes helps with this problem.
Treat Rheumatism – There are two parts to the effect of potatoes on this condition. Vitamins like calcium and magnesium help provide relief from rheumatism. [20] Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism. However, due to high starch and carbohydrate content, they tend to increase body weight which may have adverse effects on rheumatic people.
Reduce Inflammation – Potatoes are very effective in reducing inflammation, both internal and external. [21] Since they are soft, easily digested, and have a lot of vitamin C (a very good antioxidant that repairs tissue wear and tears), potassium, and vitamin B6, they can relieve any inflammation in the intestines and the digestive system. They are a very good dietary element for those who have mouth ulcers as well. Therefore, people who suffer from arthritis and gout can use potatoes for their anti-inflammatory impact. However, potatoes can add to weight gain, which exacerbates these conditions, and are commonly eaten with meat and other rich foods that make gout worse, a fine balance must be struck.
Prevent Cancer – Certain types of potatoes, particularly red and russet ones, contain high levels of flavonoid antioxidants and vitamin A, like zeaxanthin and carotenes, and they can protect you against many types of cancer. [22] Also, a study at the Agricultural Research has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumor properties. Finally, the high levels of vitamin A and C, both have antioxidant properties that can protect your body from the devastating effects of cancer.
Lower Blood Pressure – Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, diet, and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes and can be used to relieve high blood pressure due to tension. [23] They can also treat indigestion due to an abundance of vitamin C and fiber within, but they should be avoided if the high blood pressure is a result of diabetes. The fiber present in them is helpful in lowering cholesterol and improving the functioning of insulin in the body, which aids in the lowering of blood pressure. This is because there is a direct relationship between blood pressure and the glucose level in the blood; insulin helps regulate that glucose level. Furthermore, the potassium found in potatoes (46% of daily requirement per serving) lowers blood pressure, since it functions as a vasodilator. [24]
Proper Functioning of Brain – Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex, and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above. They are high in carbohydrates, and thereby maintain good levels of glucose in the blood. This prevents the brain from letting fatigue creep in and it keeps your cognitive activity and performance high. Next, the brain needs oxygen, which is carried by the hemoglobin in the blood; its main constituent is iron.
Prevent Heart Diseases – Apart from the vitamins (B-complex and C), minerals, and roughage, potatoes also contain certain substances called carotenoids (lutein and zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs. Again, since potatoes raise the glucose level in the blood and their over-consumption may cause obesity, which puts pressure on your heart, you must be careful about how often you use potatoes for this health benefit. This method of preventing heart diseases is not recommended for obese people or diabetics. [25]
Treat Kidney Stones – Kidney stones, also known as renal calculi, are caused mainly due to increased levels of uric acid in the blood. In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw plantain, black grams, and certain beans, which drastically increase the level of uric acid in the blood. Iron and calcium also contribute to the formation of stones. Potatoes are rich in both of these so logically, they wouldn’t fit in as a preventative measure for kidney stones, but they also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for the treatment of renal calculi. [26]
Treat Diarrhea – Potatoes are an excellent component of an energy-rich diet for those suffering from diarrhea since they are easy to digest and contain mild roughage. [27] However, eating too many potatoes can cause diarrhea due to the excessive ingestion of starch.