Hands down, it’s a given fact that potatoes are everyone’s favorite. They are like a shared love, a delight that blends perfectly with any cuisine. We all grew up watching MasterChef Australia or seeing Gordon Ramsay slide these earth apples into dishes that made our mouths water, and we concluded that potatoes made everything perfect. These spuds can be transformed into anything, be it crispy golden fries or creamy mashed potatoes. How about you ponder on this: Do all potatoes have the same nutritional value? I know it is difficult to doubt this delightful veggie, but if you are trying to eat healthily, you should give some thought to it.

Potatoes are not created equal. Although most of them contain some level of nutrients, certain varieties are ruled out as the healthiest options. Read on to dig and find some of the healthiest potatoes for a healthy, savoury meal.

More On Potato Nutrition

Apart from being considered comfort food, potatoes offer some nutritional benefits. However, not all potatoes are capable of doing that. Several factors come into play when it comes to defining the healthiest potatoes, like:

→ Glycemic Index (GI):

This measures how quickly a food raises blood sugar levels. Foods with a lower GI are preferable for sustained energy and blood sugar control.

→ Fiber Content:

High-fiber foods aid digestion, promote satiety, and help regulate blood sugar levels.

→ Antioxidants & Nutrients:

Potatoes rich in vitamins, minerals, and antioxidants combat inflammation and support overall health.

→ Resistant Starch:

Some potatoes contain resistant starch, a type of carbohydrate that functions like fiber, feeding beneficial gut bacteria and promoting better digestion.

So, Spud fans! Let us now dig the ground and find out some of the healthiest potatoes.

1. Purple Potatoes

If there were a MasterChef challenge on plating the most beautiful dish, purple potatoes would dominate the performance. Not only are they pretty, but they are also one of the healthiest potatoes you can eat. If you’re aiming for a potato that stands out both visually and nutritionally, purple potatoes are an excellent choice. Their appearance of hue is due to anthocyanins, potent antioxidants also found in blueberries. These compounds help reduce inflammation, support heart health, and may even enhance brain function. Notably, purple potatoes have a lower glycemic index compared to white potatoes, making them a smarter option for blood sugar management. Incorporating them into your meals can add nutritional value.

Nutritional Profile (per 100g, boiled):

• Calories: 80


• Fiber: 2g


• Vitamin C: 20% of the Daily Value (DV)


• Antioxidants: High (anthocyanins, the same compound in blueberries)

2. Red Potatoes

Red potatoes are not just visually appealing; they’re also rich in nutrients. Their thin, nutrient-rich skin is a good source of fiber, which aids digestion and provides a feeling of fullness. According to an analysis of nutrient density, red potatoes rank the highest among common potato varieties. This means they offer more nutrients per calorie, making them one of the healthiest potatoes available.

Nutritional Profile (per 100g, boiled):

• Calories: 90


• Fiber: 2.5g


• Potassium: 20% of the DV


• Vitamin C: 15% of the DV

3. Sweet Potatoes

Sweet potatoes often get all the attention when it comes to health. Do they live up to the hype? Sweet potatoes are often lauded for their high beta-carotene content, which the body converts into vitamin A, essential for vision, immune function, and skin health. They also have a lower glycemic index than regular white potatoes, providing more stable blood sugar levels. However, it’s worth noting that while sweet potatoes excel in certain nutrients, they may not always rank highest in overall nutrient density compared to other potato varieties. Nonetheless, their unique nutritional profile makes them the healthiest potatoes and a valuable addition to a balanced diet.

Nutritional Profile (per 100g, baked):

• Calories: 86


• Fiber: 3g


• Vitamin A: 400% of the DV (yes, you read that right!)


• Glycemic Index: Medium (lower than white potatoes)

4. Yukon Gold Potatoes

If you’ve ever had mashed potatoes that were so creamy they didn’t even need butter, they were

probably Yukon Golds. Yukon Gold potatoes offer a delightful balance between taste and nutrition. They contain more vitamin C than regular white potatoes and are a good source of potassium. Yukon Gold’s naturally creamy texture allows for flavorful dishes with less added fat, contributing to healthier meal options and making it one of the healthiest potatoes.

Nutritional Profile (per 100g, boiled):

• Calories: 82


• Fiber: 2g


• Vitamin C: 15% of the DV


• Potassium: 18% of the DV

5. Russet Potatoes

Russet potatoes might be best known for being turned into French fries, but when prepared correctly, they have some surprising benefits. They also provide essential nutrients like potassium and vitamin C. However, due to their higher starch content, they have a higher glycemic index, which can lead to quicker spikes in blood sugar levels. Moderation and preparation methods are key when incorporating these healthiest potatoes into your diet.

Nutritional Profile (per 100g, baked):

• Calories: 94


• Fiber: 2.3g


• Protein: 2.5g (higher than most potatoes)


• Potassium: 21% of the DV

What Is the Healthiest Way to Cook Potatoes?

You might love a steaming hot plate of mashed or roasted potatoes, but did you know that how you cook them affects their health benefits? The healthiest potatoes can become even better for you with the right cooking methods.

Boil, Chill, and Reheat for a Lower Glycemic Impact

One of the best ways to make potatoes healthier is by boiling them and then chilling them in the fridge. This process changes some of the starch into a form that your body doesn’t fully digest, lowering the potato’s glycemic impact by nearly 40%. This means they won’t spike your blood sugar as much. If eating cold potatoes (like in a potato salad) doesn’t sound appealing, you can reheat them after chilling to get the benefits while keeping that warm, comforting texture.

Other Healthy Potato Cooking Tips

→ Keep the Skin On

Most of the fiber and nutrients are in the skin, so don’t peel it off!

→ Choose Smart Cooking Methods

Boiling, baking, and steaming are much healthier than frying.

→ Cool After Cooking

Chilling potatoes before eating boosts their resistant starch, which is good for gut health and lowers their glycemic impact.

→ Pair Wisely

Eating potatoes with protein, healthy fats, or fiber-rich foods (like vegetables) slows down digestion, keeping blood sugar levels steady.

Conclusion

All the Spud fans out there, how about you become Carmy from The Bear this weekend? Ditch the takeout menus, grab a bag of your favorite potatoes, and make something both delicious and nutritious. Turn your salad and main course recipes with creamy Yukon Gold or Reusset potatoes, which offer various health benefits. With the right cooking techniques, the healthiest potatoes can be both satisfying and good for you. So, get in the kitchen, make something healthy, and become your household’s Michelin-starred chef.