Are potatoes healthy? Everything you need to know about your favorite food.
There is no question: Potatoes are one of America’s all-time favorite foods.
In fact, the average American consumes over 100 pounds of potatoes per year.
Whether they are mashed or fried, cheesy or baked, it’s likely some form of potato is on your list of go-to side dishes.
But let’s dive deeper – into the raw potato itself. What kind of carbohydrates are in that starchy goodness? What kind of nutritional value does it bring? Are potatoes “healthy”? Or are they just one of our guilty pleasures?
We did the research to find answers to these questions – and the results might surprise you.
What are the health benefits of potatoes?
This question often arises: is a potato a vegetable? The answer: yes. It is considered a starchy vegetable, meaning they have more carbohydrates and less fiber than other vegetables like broccoli or leafy greens.
Like many other vegetables, potatoes contain antioxidants like vitamin C and important minerals like potassium. And although they are higher in carbohydrates, these are necessary for our day-to-day bodily functions and are extra important if you want to engage in exercise.
Are the carbohydrates in potatoes simple or complex?
The two different types of carbohydrates are known as simple or complex carbohydrates.
A simple carbohydrate or simple sugar is a ring of carbon, oxygen and hydrogen. These rings occur either on their own or in pairs. When a ring occurs on its own, it’s called a monosaccharide and when they are in pairs, they are called disaccharides. A few examples of these sugars include glucose, maltose, fructose and lactose.
A complex carbohydrate is when these rings form a long, linked, chain. These chains are called oligosaccharides or polysaccharides. A few examples of complex carbohydrates include starches and dietary fibers.
Since complex carbohydrates are longer, they take longer to digest and create more lasting energy than simple sugars. They also won’t create sudden blood sugar spikes that can temporarily give you energy, but leave you feeling fatigued after a short period of time.
Dr. Julie Chen, an internal medicine physician with Kaiser Permanente in Gaithersburg, Maryland says, “Complex carbohydrates are considered better for your overall health than simple carbohydrates. They keep you feeling full, and unlike simple carbs, they won't give you those sudden blood sugar spikes.”
Potatoes are largely made up of starchy complex carbohydrates, which makes them healthier than other foods high in carbohydrates, like snacks with added sugar.
Why are potatoes considered unhealthy?
As explained above, potatoes have some pretty important benefits. But, there are some drawbacks. Many would argue that a potato by itself is, well, bland. That’s why we load them up with butter, sour cream, bacon and cheese, or deep fry them. The way that potatoes are prepared can change how good for you that meal, snack, or side becomes.
For example, one potato has about 110 calories, 26 grams of carbohydrates, no fats and 1 gram of sugar. However, a loaded baked potato has 397 calories, 32 carbohydrates, 23 grams of fat, and close to 3 grams of sugar.
The key to whether or not a potato is a friend or foe depends on how it’s prepared. And even if you want to enjoy your favorite preparation – that’s OK, as long as you practice moderation.
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This article originally appeared on USA TODAY: Are potatoes healthy? Carbs, starches and when a potato is unhealthy
