Valerie M. from Monterey, California, shared an article with me which discussed how Americans are consuming fewer potatoes than ever. She expressed her love for potatoes and her hope that farmers continue to grow them, as they are not bad for you.
Don’t worry, Valerie. Potatoes are still the number one vegetable in America. However, we often don’t consume them in their healthiest form.
Approximately 22% of potatoes grown in the U.S. are turned into chips. Americans consume more chips – an average of 4 pounds per person per year – than any other country, according to the Department of Agriculture.
The healthiest way to eat potatoes is straight out of the ground – washed, of course.
Keeping a spud in its natural state preserves its nutrients. For example, a medium-size (5.3-ounce) potato with its skin provides 110 calories, mainly in the form of complex carbohydrates (starch). This humble vegetable contains more potassium than a banana, 30% of our daily vitamin C needs, and as much fiber as a slice of whole wheat bread. If we avoid frying or adding butter and sour cream, potatoes are free of fat and cholesterol, with just a small amount of sodium.
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Potatoes have been researched for their role in sports nutrition. They are a good source of carbohydrates, the primary fuel for muscles, nerves, and brains. A 2022 study reported in the journal of Medicine & Science in Sports & Exercise found that a concentrated dose of protein from potatoes had a similar effect on stimulating muscle growth as milk protein.
Here are some interesting facts about potatoes from Potatoes USA, representing American potato growers:
â– Contrary to common belief, not all nutrients in a potato are found only in the skin. More than half of the nutrients are in the flesh. The skin is also a good source of dietary fiber.
â– People with diabetes don’t need to completely avoid potatoes, according to the experts at the American Diabetes Association. It’s about managing portion sizes. A medium potato has a similar amount of carbs as 2/3 cup of cooked pasta.
Potato production fluctuates with weather conditions and other factors, like other crops. While there have been fewer potatoes harvested recently, farmers in Idaho and elsewhere are unlikely to give up on this crop. Potatoes are the third most consumed crop globally. Enjoy!
Barbara Intermill is a registered dietitian. You can contact her at barbara@ quinnessentialnutrition.com.
