Are Red Potatoes Healthier Than White Potatoes? |

Red potatoes, one partly sliced, on wooden board crimson potato nutrition is about the same as white potato nutriment.

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Foodcollection/Foodcollection/GettyImages There are a set of different potato options out there, but when it comes to bolshevik potatoes versus white potatoes, the nutrition is closely identical. If you ‘re trying to make a potato choice based on which potato is healthier, it wo n’t make a meaning difference either way .
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But that does n’t mean that you should n’t choose either of them. Although they ‘re high in carbohydrates, the specific type of carbohydrate can actually keep your catgut goodly. Consuming red and white potatoes can besides help you meet your potassium and vitamin C needs .


red potato nutriment is about identical to white potato nutrition. They ‘re both high in carbohydrates, potassium and vitamin C and contain approximately 150 calories per average potato. The way you prepare your potatoes makes a difference in how dear they are for you, though. Choose baked, mashed or boiled over fry .

White and Red Potato Nutrition

When comparing white and crimson potato nutrition, they ‘re about identical. Red potatoes contain 151 calories per average potato, while a white potato of the same size clocks in at 159 calories. Both bolshevik and white potatoes are senior high school in potassium, containing 943 milligrams and 941 milligrams, respectively. They ‘re besides both high in vitamin C, with both coming in at 21.8 grams .
The nutrition fact that credibly gets the most attention, though, is the carbs in red potatoes. A medium loss potato has 33.9 grams of carbohydrates ( 3.1 grams of which come from fiber ), while a white potato comes in slenderly higher at 36.5 grams ( 3.6 grams of which come from character ) .
ad Potatoes are often shunned because they ‘re gamey in carbohydrates. While diabetics and pre-diabetics may do better debar, or at least limiting them, they can be share of a healthy diet for many people because of a particular type of carbohydrate they contain .

High in Resistant Starch

One of the major benefits of red potatoes and white potatoes is that they ‘re one of a handful of foods that contain resistant starch, which, alike to fiber, is a carbohydrate that your body ca n’t digest. Resistant starch passes through your digest and belittled intestine, finally reaching your big intestine where it starts to ferment .

As the resistant starch ferments, it feeds the dear bacteria in your catgut, which classifies potatoes as a prebiotic food. This summons helps the good bacteria multiply sol they outnumber the bad bacteria and keep your intestine healthy .
Because the repellent starch is n’t digested like other carbohydrates, potatoes besides do n’t raise your lineage sugar adenine much as other foods that have similar amounts of carbohydrates but no starch. In addition to helping control blood sugar, the resistant starch in potatoes can besides :

  • Help you feel full
  • Prevent constipation
  • Decrease bad cholesterol
  • Lower the risk of colon cancer

ad Read more: 7 Kitchen Tricks to Make Carbs Less Fattening

The Potassium in Potatoes

In addition to resistant starch, both red and blank potatoes are high in potassium, which is a food that many Americans do n’t eat in sufficient amounts. Potassium keeps your bones and heart healthy, reducing your hazard of throw and heart disease. Yet, according to a May 2013 report in Advances in Nutrition, the average intake is precisely over half of the commend sum .
According to another report in Annals of Medicine published in November 2013, potatoes may improve your heart health by lowering lineage press, reducing levels of bad cholesterol and decreasing ignition .
The current recommendation for potassium is 2,600 milligrams per day for adult women and 3,400 milligrams casual for pornographic men. That means that one medium red or white potato provides 36 percentage of a woman ‘s needs for an entire day and 28 percentage of the daily needs for a world. If you need to up your inhalation of potassium, eating potatoes with other healthy, potassium-rich foods like acorn squash, kidney beans, spinach, chicken breast and Atlantic pink-orange can help you meet your needs .

The Antioxidants in Potatoes

Another noteworthy nutrient in both red and flannel potatoes is vitamin C, which is creditworthy for around 13 percentage of the total antioxidant capacity of the vegetable. In accession to acting as an antioxidant, vitamin C keeps your skin healthy, helps you metabolize protein and plays an crucial function in your immune system .
Vitamin C can help combat oxidative stress, reducing your risk of certain types of cancer and kernel disease. Adequate intake of the vitamin is besides linked to eye health, reducing the risk of age-related macular degeneracy ( or AMD ) and cataracts, the two run causes of blindness in older adults. Vitamin C needs image from 65 to 90 milligrams, so a unmarried medium red or white potato provides anywhere from 24 to 34 percentage of your daily needs, depending on your individual circumstances .
In addition to vitamin C, all potatoes contain several carotenoids, which include xanthophyll, zeaxanthin and violaxanthin, and flavonoids that act as antioxidants. These antioxidants keep your heart goodly, improve cognitive function, promote eye health and may be able to reduce the risk of certain types of cancer, according to an August 2018 report in the journal Archives of Biochemistry and Biophysics .
crimson potatoes have a slender edge over white potatoes here, since they contain about doubly a much of these antioxidant compounds, depending on how pigmented their human body is .

Best Ways to Eat Potatoes

Another rationality potatoes get a bad rap is because of the way people choose to eat them. many people opt for french fries, which are n’t merely easy to overeat, they ‘re besides normally french-fry in undesirable oils and covered in table salt .
According to a July 2016 report in the american Journal of Clinical Nutrition, eating potatoes as french fries has a stronger connect to weight gain and increased BMI than preparing them boiled, mashed or baked. The report besides noted that unconstipated pulmonary tuberculosis of french fries was associated with Type 2 diabetes, while early potato preparations were not. If you incorporate potatoes into your diet, watch your portions and bake, mash or boil them, rather of frying them or eating them as chips.

Read more: ED

You can increase the repellent starch in your potatoes by cooking them the night before you want to eat them and then storing them in the refrigerator to allow them to cool. Reheat them the adjacent day when you ‘re ready .

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