Did you know that potatoes are by far the world’s most popular vegetable? And each year, Americans eat an average of 126 pounds of potatoes. But they don’t count as a vegetable according to Harvard’s Healthy Eating Plate because they are high in a type of carbohydrate that the body digests rapidly, causing blood sugar and insulin to surge and then dip. In scientific terms, they have a high glycemic load.
Do Potatoes Cause Weight Gain?
Many researchers have concluded that there’s a strong association between potatoes and weight gain. Potato consumption was also linked to increased risks of heart disease and type 2 diabetes, as well. But it’s not all bad news for spud lovers. According to St. Louis-based registered dietitian Alex Caspero, RD, “…potatoes are not the enemy! How we eat them is.”
Potatoes have a low caloric intake. One medium white potato contains just 163 calories. Of course, prep it with sour cream, cheese, and bacon, and that number goes way up. But since potatoes’ resistant starch isn’t easily digestible, we don’t actually absorb every calorie, Caspero says. Plus, researchers learned that when overweight or obese women ate less energy dense foods, including spuds, early in the day, they dropped weight and kept it off. Researchers suspect the most likely reason is the women stayed full throughout the day without relying on high-calorie alternatives.
Health Benefits of Potatoes
While different types of potatoes have different nutritional profiles, they all share certain health benefits, including
- Most are high in antioxidants.
- May help with digestion.
- May aid bone health.
A large body of evidence states that for most people, potatoes (especially sweet potatoes) can make a valuable contribution to a healthy diet. But a potato’s preparation is what makes it a healthy or unhealthy choice. The best way to maximize the health potential of potatoes is to eat them whole with the skin on. Some healthier toppers to try on your baked potato include salsa instead of sour cream or nutritional yeast instead of shredded cheese. Another tasty way to eat them is to pour some chili over them.
While potatoes do rank pretty high on the glycemic index (meaning they can, conversely, cause your blood sugar to spike), you can negate the impact by pairing them with protein and healthy fat, like eggs and avocado. For most people, whole potatoes (especially sweet potatoes) can make a valuable and affordable contribution to a healthy, balanced diet. But no matter how you eat them, it’s best to avoid them fried, processed, or covered in unhealthy toppings.
Recipes
Click on a few of the recipes below to find new ways to eat healthier potato dishes.
Tri-Colored Scalloped Potatoes
The ingredients are simple in these Scalloped Potatoes recipe, but they are the perfect from scratch side dish for most any meal.
This delicious side dish is usually packed with butter and cream. Try substituting Greek yogurt and skim or almond milk to still keep your mashed potatoes light and creamy but not adding in the extra fat that comes with butter and half-and-half.
These burgers are not only a fantastic way to enjoy sweet potatoes but also a deliciously healthy option for any meal. They are perfect for vegetarians and meat-lovers alike.
