How Different Types of Potatoes Affect Your Health and Nutrition Goals
For such an ordinary-looking plant, potatoes have some serious power. The power to completely confuse us as we’re trying to stick to healthy eating habits. One minute they are praised as nutrient-packed survival foods and the next they are blamed for destroying our health. The truth is, while potatoes are complex carbs, they are not as confusing as they seem. Keep reading this nutrition nugget for some real nutrition advice about one of our most loved vegetables.
A potato is a potato, right? Not quite. When it comes to potatoes, there are a lot of different varieties, and knowing the difference matters for healthy living. Otherwise, we can easily mix up the nutritional value associated with each type of potato. So how many types of potatoes are there? Plenty. And each one impacts our bodies differently. One of the biggest differences is how they rate on the glycemic index, which measures how fast and how much a food raises our blood sugar. This is huge when it comes to weight management, because when our blood sugar spikes, we shift into fat storage mode. Plus, how we prepare a potato plays a big role in its nutritional value and how it impacts our waistlines.
If we are focused on healthy eating, it is best to stick to foods that have a lower glycemic impact. Sweet potatoes and yams are your best friends here. These varieties have more fiber and sit lower on the glycemic index, making them the healthiest choices among the group. Next in line are white potatoes. They do not have as much fiber and offer fewer nutrients compared to sweet potatoes, but they still provide important benefits because they are whole plant foods. At the bottom of the list are instant mashed potatoes. Highly processed and scoring the highest on the glycemic index, they are the least favorable option. A helpful tip to remember with processed foods is this: the more work machines do, the less work our bodies do, and the less nutritional content remains. This is why whole foods are essential for keeping our health goals on track.
Preparation is just as important as choosing the right type of potatoes. A sweet potato that is deep-fried is going to be worse for you than a white potato that is baked. Microwaving a potato strips more of its nutrients compared to baking it in the oven. And those instant mashed potatoes? Since they barely require any cooking at all, they are even lower in nutritional value. Whenever possible, go old-school and bake your potatoes the traditional way for the best results.
And please, potatoes are not the enemy. Balance is key. What’s life without a French fry every now and then? Take this nutrition advice to heart, apply it the next time you are grocery shopping or planning your meals, and enjoy your potatoes however you like to say it—potayto, potahto—it’s all good. Happy eating!