Valerie M. from Monterey, California, shared an article with me that highlighted how Americans are consuming fewer potatoes than in the past. She expressed her love for potatoes and her hope that farmers continue to grow them.
Don’t worry, Valerie. Potatoes are still the most popular vegetable in America. However, we often don’t eat them in the healthiest way.
About 22% of potatoes grown in the U.S. are turned into chips. Americans consume more chips than any other country, averaging 4 pounds per person per year, according to the Department of Agriculture.
The best way to enjoy potatoes is in their natural state — washed and unaltered.
Like most foods, the closer a potato is to its original form, the more nutrients it retains. A medium-sized potato in its skin provides 110 calories, mainly from complex carbs, along with more potassium than a banana, 30% of our daily vitamin C needs, and as much fiber as a slice of whole wheat bread. When not fried or loaded with toppings, potatoes are fat-free, cholesterol-free, and low in sodium.
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Research has shown that potatoes can contribute to sports nutrition as a good source of carbohydrates, the primary fuel for muscles, nerves, and brains. A study published in the journal of Medicine & Science in Sports & Exercise in 2022 found that a concentrated form of protein from potatoes had a similar muscle growth effect as milk protein.
Here are some other interesting facts about potatoes from Potatoes USA, representing American potato growers:
â– Contrary to popular belief, not all the nutrients in a potato are found in the skin. More than half of the nutrients are in the flesh, but the skin is a good source of dietary fiber.
â– People with diabetes don’t need to avoid potatoes entirely, as per the American Diabetes Association. They should monitor portion sizes, as a medium potato has a similar amount of carbs as 2/3 cup of cooked pasta.
Just like other crops, potato production can be affected by weather and other factors, leading to fluctuations in harvest. Despite recent declines, farmers are not likely to give up on potatoes anytime soon, as they are the third-most consumed crop globally. Enjoy your potatoes!
Barbara Intermill is a registered dietitian. Contact her at barbara@quinnessentialnutrition.com.
