Potatoes are one of the world’s favorite foods. This is why they are good for us too

Throughout history, all over the world, the humble potato has always been there. First cultivated by Andean civilizations thousands of years ago, potatoes are now grown, eaten and loved in virtually every country on the planet. That’s not surprising: potatoes are affordable, accessible, easy to cook with and versatile. They’re also filling, comforting, and absorb flavors well.

Go to the recipes

A popular snack in Northern India aloo tikkiconsists, for example, of herbs and boiled potatoes. In England, bangers (sausages) and mash (potato) are a classic comfort dish. Boxty is an Irish pancake made with mashed potatoes, and in Korea Gamja ongsimi refers to potato dumplings in broth. The list goes on. Potatoes are a globally recognized classic, and they’re not going anywhere anytime soon (nor should they).

But while potatoes are popular (Americans eat about 200 pounds of potatoes per person per year!), are they healthy? Let’s find out. Here you’ll find everything you need to know about potato nutrition, as well as some of the most popular varieties available, plus the all-important recipes.

RELATED: Make crispy restaurant-style fries at home without deep fryers or air fryers

Are potatoes healthy?

People have been wrestling with the question for some time: are potatoes healthy? Although they are root vegetables, most varieties don’t count as one of your 5 a day. And that’s because they contain a lot of starch, a form of carbohydrate that our body breaks down into glucose. “When potatoes are eaten as part of a meal, they are generally used in place of other starch sources, such as bread, pasta or rice. Therefore, they do not count towards your 5 A Day,” notes the UK National Health Service.

But that doesn’t necessarily mean they’re not healthy, far from it. Potatoes are still a rich source of fiber, as well as vitamins and minerals. But how good they are for you depends on how you eat them. For example, French fries are made from potatoes, but are not considered healthy due to their salt and saturated fat content. The same goes for other fried and processed potato-based foods, such as hash browns.

Unsplash

Potato nutrition

Whole potatoes, cooked without added salt or fat, can provide many nutritional benefits. They are a good source of fiber and carbohydrates, and they also contain protein, as well as nutrients such as vitamin C, vitamin B6, magnesium, folic acid and manganese. They are also a very good source of potassium. In fact, they contain more potassium per serving than bananas.

According to research from Pennsylvania State University, eating one medium potato per day, steamed or baked without added salt or saturated fat, can be part of a healthy, balanced diet. “Eating chips or French fries should definitely be discouraged, but there are healthy ways to prepare potatoes, so I think it’s a bit unfair to lump them all together against the poor potato,” said co-author Emily Johnson of the study. Today in 2020.

Types of potatoes

Because potatoes are so popular, there are literally hundreds of varieties for sale all over the world. In Britain, Maris pepper potatoes are one of the most popular varieties, and in Italy they are punta There is a demand for potatoes. In India, kufri jyoti potatoes are the most commonly grown. It would take a very long time to compile a list all of the world’s potatoes, so instead here are some of the most popular varieties in the US.

And fun fact: sweet potatoes are not on this list because they are not actually the same as regular potatoes. They differ in skin color, taste and grow differently (they need tropical temperatures). They are also more nutritious, and unlike regular potatoes Doing count as one of your 5 A Day.

1 Russet potatoes

In the US, Russet potatoes (also known as Idaho potatoes if grown in the state) are the most popular potato variety. They are relatively large, have dark brown skin and white flesh, and are usually used in mashed potatoes, baked potato recipes and also made into fries.

Pexels

2 Small potatoes

As you may have guessed from the name, new potatoes, also called “new potatoes,” are much smaller than russet potatoes. This is because they are purposefully dug up from the ground before they are fully developed. Their skin is also paler, their insides are creamy, and their taste is slightly sweeter.

3 Yukon Gold potatoes

With distinctive yellow skin and flesh and pink eyes (small bumps or indentations that will sprout if left alone), Yukon gold potatoes are usually small or medium in size. They are widely available in the US and can be used in most recipes that call for potatoes (but they are especially good for mashing because of their creamy texture).

Pexels

4 Red potatoes

Not all potatoes have a brown or yellowish skin. Red potatoes have (spoiler alert) a reddish skin, which is usually very thin. These potatoes are still white on the inside, but they are less starchy than other brown-skinned varieties.

5 Finger-shaped potatoes

The main difference between young potatoes and regular potatoes is their shape. While most potatoes are roundish, the young ones are narrow and finger-shaped. They are also as small as baby potatoes, but that is because they grow naturally this way, and not because they were removed from the ground early. Their skin is thinner than that of other potatoes (which usually means peeling is not necessary) and their white flesh is smooth, earthy and buttery.

Potato recipes

If all that potato talk is making your stomach growl (and who can blame you), then there’s good news: we’ve got recipe inspiration too. Potatoes can be cooked in many different ways and in many different dishes, but here are just a handful of examples for inspiration.

Ashley McLaughlin

1 Simple vegan potato salad with herbs

Small red potatoes are the perfect, simple salad accompaniment, especially when drizzled with a deliciously tangy, garlicky, lemony dressing. If you want to take it a step further, you can also add some crispy vegan bacon.
Get the recipe

Luce Hosier

2 Easy mashed potatoes with miso butter slabs

For this pan of savory, miso butter-infused mashed potatoes, you’ll need the smaller potatoes. This recipe is easy to make, super garlicky and tasty, and goes perfectly with any choice of vegan meat or protein.
Get the recipe

Terry Hope Romero

3 Potato Leek Soup with Broccoli Gremolata

Thanks to their creamy texture, potatoes make an excellent base for soups, especially for comforting, warmer options in the winter. You can use almost any potato you like for this tasty soup, but Yukon or red potatoes will work particularly well.
Get the recipe

Danielle Keiter

4 Cheesy cauliflower and potato casserole

If you tried to think of a better match than vegan cheese and potatoes, you’d be hard-pressed. These two ingredients were made for each other. Add cauliflower, breadcrumbs and garlic and you have the ultimate comfort dish.
Get the recipe

Hanna Kaminsky

5 Crispy Potato Latkes

Hanukkah or not, crispy latkes (essentially potato pancakes) are always delicious. For extra deliciousness, combine with applesauce or vegan sour cream.
Get the recipe