Potatoes are one of the best foods in the world – here’s why they’re good for us too

Throughout history, throughout the world, the humble potato has always existed. First cultivated by Andean civilizations thousands of years ago, potatoes are now grown, eaten, and appreciated in almost every country on the planet. No wonder: Potatoes are affordable, accessible, easy to cook with, and versatile. They are filling, comforting, and soak up flavors well.

Jump to the recipes

In northern India, a popular snack aloo tikki, for example, consists of spices and boiled potatoes. In England, bangers (sausage) and mash (potatoes) is 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 universally accepted classic, and they’re not going anywhere anytime soon (and they shouldn’t).

But even though potatoes are popular (Americans eat about 126 pounds of potatoes per person per year!), are they healthy? Let’s find out. Here’s everything you need to know about potato nutrition, including some of the most popular varieties available, as well as those all-important recipes.

RELATED: How to Make Restaurant Style Crispy Fries at Home Without Deep Fryers or Air Fryers

Are potatoes healthy?

For quite some time, people have been grappling with the question: are potatoes healthy? Although they are root vegetables, most varieties do not count as one of your 5 A Day. And that’s because they’re high in starch, a form of carbohydrate that our bodies break down into glucose. “When eaten as part of a meal, potatoes are usually used instead of other sources of starch, such as bread, pasta or rice. Because of this, they do not count towards your 5 A Day,” notes the UK’s National Health Service.

But that doesn’t necessarily mean they aren’t 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. French fries, for example, are made from potatoes, but due to their salt and saturated fat content, they are not considered healthy. The same applies to other foods based on fried and processed potatoes, like hash browns, for example.

Unsplash

Nutrition of potatoes

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, folate, 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-sized potato a day, steamed or baked without added salt or saturated fat, can be part of a healthy, balanced diet. “You should definitely be eating chips or french fries, but there are healthy ways to prepare potatoes, so I think lumping them together is a bit unfair on the poor potato,” said Emily Johnson, co-author of the study. Today in 2020.

Types of potatoes

Because potatoes are so loved, hundreds of varieties are sold around the world. In the UK, Maris piper potatoes are one of the most popular varieties, and in Italy, spurned potatoes are in demand. In India, a greeting potatoes are the most cultivated. It would take a very long time to make a list all of potatoes in the world, so instead, here are some of the most common varieties in the USA.

And fun fact: sweet potatoes aren’t on this list because they’re not the same as regular potatoes. They are different in skin color, taste, and grow differently (must have tropical temperatures). They are also more nutritious, and unlike regular potatoes, they are do count as one of your 5 A Day.

1 Russet potatoes

In the United States, russet potatoes (also known as Idaho potatoes if grown in the state) are the most popular potato variety. They are quite large with dark brown skin and white flesh, and are usually used in mash, baked potato recipes, and also processed into French fries.

Pixels

2 Baby potatoes

As you can guess from the name, baby potatoes, also known as “new potatoes,” are much smaller than russet potatoes. This is because they are deliberately dug from the soil before they are fully developed. Their skin is also lighter, their insides are creamier, and their taste is slightly sweeter.

3 Yukon Gold potatoes

With distinct yellow skin and pinkish-white flesh and eyes (small bumps or indentations that will grow if left alone), Yukon gold potatoes are typically small to medium. They are widely available throughout the US and can be used in most recipes that call for potatoes (but are especially suited to mash because of their creamy texture).

Pixels

4 Red potatoes

Not all potatoes have brown or yellow skin. Red potatoes have red skin (more access), which is usually very thin. Inside, these potatoes are still white, but they are less starchy than other brown-skinned varieties.

5 Fingerprint potatoes

The biggest difference between fingerling potatoes and regular potatoes is their shape. While most potatoes are round, fingerlings are slim and finger-shaped. They are also small like baby potatoes, but that is because they naturally grow this way, and not because they were taken out of the ground early. Their skin is thinner than other potatoes (which usually means no peeling), and their white flesh is smooth, earthy and buttery.

Potato recipes

If your stomach is sinking at this talk of potatoes (and who can blame you), then good news: we’ve got recipe inspiration too. Potatoes can be cooked in many different ways, in many different dishes, but here are just a few examples for inspiration.

Ashley McLaughlin

1 Simple Herb Vegan Potato Salad

Baby red potatoes are the perfect simple salad accompaniment, especially when drizzled with a deliciously tangy lemon garlic dressing. If you want to take things a step further, you can also add in some crunchy vegan bacon bits.
Get the recipe

Luce Hosier

2 Easy Mashed Potato Miso-Butter Spread

For this pan of buttery, miso-infused mashed potatoes, you’re going to need the tiny little potatoes. This recipe is easy to make, incredibly garlicky, and delicious, and will complement any vegan meat or protein option perfectly.
Get the recipe

Terry Hope Romero

3 Potato Leek Soup With Broccoli Gremolata

Thanks to their creamy texture, potatoes make a great base for soups, especially for comforting, warmer options for winter. You can use pretty much any potato you like for this delicious soup, but Yukon or red potatoes will work especially well.
Get the recipe

Danielle Keither

4 Cauliflower Potato Casserole

If you tried to name a better match than vegan cheese and potatoes, the truth is, you would struggle. These two ingredients were made for each other. Add cauliflower, breadcrumbs and garlic, and you have yourself the ultimate comfort dish.
Get the recipe

Hannah Kaminsky

5 Crispy Potato Latkes

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

Charlotte is an editor and writer for VegNews based in sunny Southsea on the south coast of England.