But a lot of confusion and differing opinions exist about potatoes.<\/p>\n
So what\u2019s the truth? Are potatoes healthy? And should you eat more or less<\/i> of them? After reading this article, you might change the way you think about potatoes<\/b>.<\/p>\n If you do an online search for potatoes, you\u2019ll see a lot of discussion about whether they\u2019re healthy or not.<\/p>\n Many nutritionists and health professionals recommend limiting potato consumption. And some food guides don\u2019t even include potatoes in the vegetable group. So is potato good for you or not?<\/p>\n And why do people argue against eating potatoes?\u00a0<\/b><\/p>\n Here are the three main reasons:<\/p>\n But do potatoes deserve to be viewed as dangerous? And do they also provide some benefits?<\/p>\n First, let\u2019s look into the weight concerns\u2026<\/p>\n A 2011 study conducted<\/a> by Dr. Dariush Mozaffarian at the Harvard T.H. Chan School of Public Health tracked the diet and lifestyle habits of 120,000 men and women for up to 20 years, looking at how small food choices contribute to weight gain over time.<\/p>\n The researchers concluded that there’s a strong association between potatoes and weight gain.<\/b> Potato consumption was also linked to increased risks of heart disease and type 2 diabetes, as well.<\/p>\n But it\u2019s not all bad news for spud lovers<\/b>. According<\/a> to St. Louis-based registered dietitian Alex Caspero, RD, \u201c…potatoes are not the enemy! How we eat them is.\u201d<\/i><\/p>\n While many of us eat veggies, like spinach and broccoli, in their natural state, we eat most of our potatoes processed or fried as chips and french fries. Even our baked or boiled potatoes are often peeled (losing the vitamins, minerals, and fiber found in the skin), mashed with sticks of butter or cream, and loaded with fatty toppings like chili and sour cream.<\/p>\n But, in a study published<\/a> in the Journal of the American College of Nutrition<\/i> in 2014, researchers found that when people followed healthy recipes, they lost weight even while eating five to seven servings of potatoes per week<\/b>.<\/p>\n So it looks like potatoes are no weight loss panacea. But it also seems that their preparation, what you eat with them, and how they fit into your overall diet is what matters.<\/p>\n When you eat carbohydrates, your blood glucose (also known as blood sugar) levels rise and fall.<\/p>\n The glycemic load indicates the rate at which various amounts of carbohydrates are transformed into glucose and released into your bloodstream. Potatoes have a relatively <\/b>high glycemic load<\/b><\/a>, but it varies between different types of potatoes<\/b>.<\/p>\n On a scale of 0 to 100, a baked white potato has a glycemic load of 29<\/a> (which is considered high). And red-skinned potatoes generally have a slightly lower GL of 26 (which is still considered high).<\/p>\n Due to their high antioxidant content<\/a>, purple and blue potatoes have a lower glycemic load than white.<\/p>\n Potatoes can be a healthy choice for most people, but three groups might want to minimize their consumption (particularly of white potatoes): pre-diabetics, diabetics, and people who are overweight<\/b>.<\/p>\n Diabetes<\/a> is a condition in which the body can\u2019t properly produce or respond to insulin. Carbohydrates aren\u2019t metabolized as they should be, which leads to a higher concentration of blood glucose.<\/p>\n As Dr. Joel Fuhrman says<\/a>, \u201cIn the case of white potatoes, the literature is still incomplete, but it is clear that a large variety of more healthful carbohydrate sources exist<\/b>, and that these options should be emphasized, especially in those who are obese and\/or diabetic.\u201d<\/p>\n For those who are not healthy or at an optimal weight, he advises eating fewer potatoes and more beans<\/a>, greens, cauliflower, mushrooms<\/a>, and onions.<\/p>\n So is potato good for you? While different types of potatoes have different nutritional profiles, they all share certain health benefits, including:<\/p>\n The russet is by far the most widely eaten potato in North America, and it\u2019s definitely not the most nutritious spud out there. Even so, one medium, baked russet potato with its skin intact contains:<\/p>\n Potatoes are a diverse bunch. More than 200 different varieties of these starchy veggies are available in U.S. grocery stores, with more than 4,000 existing in the wild.<\/p>\n Each type of potato boasts different health benefits. Here\u2019s more information on some of the more popular potato varieties:<\/p>\n Editor\u2019s note:<\/b> Potatoes are on the Environmental Working Group\u2019s \u201cDirty Dozen\u201d list<\/a> of the most pesticide-contaminated foods. So if you want to reduce your exposure to pesticides and GMOs, look for potatoes labeled 100% organic or non-GMO.<\/p>\n Despite their name, sweet potatoes are not a type of potato. What makes them different? Sweet potatoes are a tuberous root from the Ipomoea batatas<\/i> vine, which is actually in the morning glory family. Potatoes are tubers from the Solanum tuberosum<\/i> plant, which is in the nightshade<\/a> family. While tubers like potatoes grow independently of the plant\u2019s roots, on the stem, with tuberous roots like sweet potatoes, the roots themselves develop into the edible vegetables. Tubers also have eyes,<\/a> which can form new plants, but tuberous roots do not.<\/p>\n For more about sweet potatoes, including their own exciting health benefits, check out this article.<\/a><\/p>\n A large body of evidence<\/a> tells us that for most people, potatoes can make a valuable contribution to a healthy diet. But a potato\u2019s preparation is what makes it a healthy<\/b> or<\/i><\/b> unhealthy choice<\/b>.<\/p>\n A 2017 study published<\/a> in the American Journal of Clinical Nutrition<\/i> found that eating fried potatoes two or more times per week doubled the risk of death<\/b>.<\/p>\n Processed foods, like potato chips, are full of unhealthy fat and huge amounts of sodium. And when people eat baked potatoes and mashed potatoes, they often use lots of butter, salt, and other unhealthy ingredients.<\/p>\n Whichever type of potato you eat, the best way to maximize the health potential of potatoes is to eat them whole with the skin on<\/b>.<\/p>\n If you\u2019re looking for something lighter and more nutritious to put on your potatoes, here are some healthier toppers to try on your potato:<\/p>\n Sometimes nothing hits the comfort spot like a simple steamed or baked potato with a bit of seasoning. Yet potatoes are also one of the great palettes of the culinary world. The recipes below \u2014 three of our favorites \u2014\u00a0show just how true this is. We\u2019re serving up potatoes at all hours of the day.\u00a0 We have purple potatoes for lunch, creamy red potatoes as a snack or side, and russet or Yukon Gold, for dinner (or morning leftovers). What a beautiful and nutrient-dense way to begin any recipe \u2014 dig in!<\/p>\n Purple potatoes don\u2019t usually take center stage when it comes to spuds, but they deserve to since they have so much to offer! This bowl is packed with phytonutrients, which act as antioxidants, scavenging free radicals, reducing inflammation and possibly decreasing the incidences of heart disease with regular consumption. Purple potatoes are definitely a plant-based champion if we ever saw one. If you were on the fence about purple potatoes before, give them a try \u2014 in this recipe! \u2014 we\u2019re confident that you won\u2019t be disappointed!<\/p>\n When the mood strikes for a luscious and comforting dish, reach for this Creamy Potato Salad. After all, potatoes are one of the quintessential feel-good foods, and this plant-based version of a classic potato salad has no shortage of wholesome goodness. Organic tofu makes a velvety mayo while celery, peppers, and onions give it some crunch. Serve this veggie-centric potato dish as a side to your main meal or as part of your next picnic. We know it\u2019ll be a hit!<\/p>\n In the whole foods plant-based world, potatoes are free from the harsh judgment they receive from certain fad diets. They\u2019re really a bit of a trifecta \u2014 wholesome, delicious, and deeply satisfying. Our Baked Chili and Potato Casserole is a perfect example \u2014 grounding potatoes are saut\u00e9ed with broccoli and then layered on top of savory bean chili to produce a meal that not only comforts, but also offers plenty of protein, fiber, minerals, vitamins, and phytonutrients. In other words, this seemingly indulgent dish is also good for you!<\/p>\n Keep potatoes around long enough, and the spuds will start turning green (thanks to chlorophyll<\/a>) and grow sprouts.<\/p>\n The question is: Are potatoes safe to eat when they\u2019re green and have sprouts?<\/b><\/p>\n While chlorophyll itself is harmless, it can indicate the presence of solanine, a toxin that protects the potato against insects, bacteria, and other threats.<\/p>\n While all potatoes contain small amounts of solanine, green potatoes produce more.<\/p>\nWhy Are Potatoes Controversial?<\/h2>\n
![\"Potato](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/blog-featured-potatoes4-20180808.jpg\")
\n
Do Potatoes Pack on the Pounds?<\/h2>\n
What About the Glycemic Load of Potatoes?<\/h2>\n
![\"Glycemic](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-1394572954rev-1.jpg\")
Why Some People Might Want to Watch Their Potato Consumption<\/h2>\n
What Nutrients Do You Get When You Eat a Potato?<\/h2>\n
![\"Color](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-175412489.jpg\")
\n
\n
Types of Potatoes and Their Different Health Benefits<\/h2>\n
![\"Are](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/blog-featured-potatoes3-20180808.jpg\")
\n
Are Sweet Potatoes Actually Potatoes?<\/h2>\n
What Matters Most if You Want to Eat Potatoes?<\/h2>\n
![\"Potato](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/iStock-878283374.jpg\")
How to Enjoy Potatoes the Healthy Way<\/h2>\n
\n
3 Healthy, Plant-Powered Potato Recipes That Keep the Nutrients Intact<\/h2>\n
1. Purple Powered Lunch Bowl with Crispy Chickpeas<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Purple-Powered-Lunch-bowl-3.jpg\")
<\/p>\n2. Creamy Potato Salad<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Creamy-Potato-Salad-3.jpg\")
<\/p>\n3. Baked Chili and Potato Casserole<\/a><\/h3>\n
![\"\"](\"https:\/\/cdn.foodrevolution.org\/cdn-cgi\/image\/quality=75,format=auto\/foodrevolution.org\/wp-content\/uploads\/Baked-Chili-and-Potato-Casserole-2.jpg\")
<\/p>\nA Final Concern: What\u2019s the Deal with Green Potatoes?<\/h2>\n