Potatoes are a decent source of fiber, which can help you feel full longer. Potato peel fiber also can help prevent heart disease by keeping your cholesterol and blood sugar levels in check. Potatoes are also rich in antioxidants that prevent diseases and vitamins that help your body function properly.
Potatoes may also provide some of the following health benefits:
The peel fiber found in potatoes is a special type called “resistant starch,” which has the health benefits of both soluble fiber and insoluble fiber. You can increase the resistant starch in potatoes by cooking them a day ahead and cooling them in the fridge overnight. Feel free to reheat them before you eat.
Disease Prevention
Potatoes are packed with antioxidants, molecules that fight free radicals from causing damage to your cells. A diet high in antioxidant-rich fruits and vegetables may lower your risk of heart disease and cancer.
To get the most antioxidants, leave the skins on and choose colorful varieties like red and purple potatoes. The more color, the more antioxidants. Plus, the skin of some potatoes can have up to 12 times more antioxidants than the flesh.
Lower Blood Pressure
Baked potato skin is a great source of potassium and magnesium. When you don’t have enough potassium in your diet, your body retains extra sodium, and too much sodium raises your blood pressure. A potassium-rich diet can help decrease blood pressure, protecting the heart and reducing the risk of stroke.
Potato Nutrition
One large baked Russet potato with the skin on has:
- 25 milligrams vitamin C (more than 25% of the recommended daily value (RDA) of vitamin C)
- 1 milligram of vitamin B6 (100% of the RDA)
- 1,640 milligrams of potassium (almost four times the amount in a medium-sized banana)
Potatoes are also a good source of calcium, magnesium, and folate.
Things To Watch Out For
If you enjoy high-fat toppings like cheese, sour cream, and butter on your baked potatoes, measure them out to keep the portion sizes small. Or use lower-fat, high-protein toppings like cottage cheese, homemade chili, black beans, corn, or salsa instead.
French fries have many times the calories and fat than the potato from which they were made. Potato chips, tater tots, and hash browns are also usually deep-fried in oil. Roasting, boiling, and baking are healthier options and can make delicious dishes, too.
