Healthy Food Choices

Food tip of the day.

New Potatoes and their health benefits.
 



Sorry folks this does not include McDonald's French Fries....

Just what is in your spud?


 

Calories

A single cooked new potato contains only about 26 calories. Since new potatoes can vary in size and specific variety, the calorie content of a 100-gram serving of plain, steamed new potatoes can range between 70 to 100 calories. About 86 percent of a new potato's calories come from carbohydrates, while nearly 10 percent is provided by protein and 4 percent or less from fat.


Fat

Steamed new potatoes served without butter, cheese or cream sauce contain a negligible amount of fat. The USDA National Nutrient Data Laboratory reports that a small potato measuring between 1.75 inches and 2.5 inches in diameter provides only 0.21 grams of total fat.


Carbohydrates

One serving of new potatoes, steamed with the skin intact, contains approximately 30 percent of the Recommended Daily Allowance of carbohydrates for a healthy adult. These carbohydrates can be broken down into two main categories: sugar and dietary fiber. A new potato serving can provide between 8 percent to 11 percent of your daily fiber intake. Diets high in fiber-rich produce, like potatoes, are linked to a decreased risk of colon cancer, obesity, diabetes and high cholesterol. People trying to lose weight often avoid potatoes since nutritionists typically categorize them as having a high glycemic index. Foods with a high glycemic index contain sugar carbohydrates that are digested quickly and can leave you feeling hungry shortly after eating. However, researchers reported in the "British Journal of Nutrition" that new potatoes have a medium to low glycemic index when the potatoes are steamed whole and eaten cold, making them a good food choice for people trying to lose weight.


Vitamins

Steamed new potatoes contain significant amounts of essential vitamins, particularly if they are prepared with the skin left on. One serving of potatoes provides almost 45 percent of the RDA for vitamin C, and 10 percent of the RDA for vitamin B6, a vitamin required for neurotransmitter synthesis and cardiovascular system health. New potatoes also contain approximately 2.2 milligrams of niacin, 37 micrograms of folate, 14 grams of vitamin A and 3.9 micrograms of vitamin K per serving.


Minerals

New potatoes contain a high concentration of potassium -- 620 milligrams, or 18 percent of the RDA, for a single serving. They also contain 6 percent of the amount of iron needed daily for optimal health, as well as 99 milligrams of phosphorus, 39 milligrams of magnesium and 12 milligrams of calcium in a serving.


Antioxidants

New potatoes are a good source of antioxidants, compounds that prevent DNA damage by inhibiting the function of free radicals. Potatoes are highest in kukoamines, and flavonoids like anthocyanins and carotenoids. Consuming foods rich in kukoamine compounds may help prevent hypertension, while flavonoids may protect against heart disease and cancer.


1. Eating potatoes can reduce inflammation. How? Potatoes are wholesome, nightshade vegetables, loaded with carbohydrates, protein, calcium, niacin and Vitamin C. Because of the fiber in potatoes, they are soft and easily digested. The Vitamin C in potatoes make them great antioxidants which repair cells in the body. Potatoes can relieve inflammation in the intestines and digestive track. Raw potatoes can also be mashed and applied to relieve external burns, inflammation, and so forth.

2. Eating potatoes can increase brain function. The brain or nerve center of your body relies on several things to function, including balanced glucose levels, oxygen, Vitamin B complex, amino acids, Omega-3 and other fatty acids, among others. Potatoes contain these elements and so much more to keep your brain performing as it should.

3. Eating potatoes can help prevent cardiovascular disease. Potatoes are a great source of carbohydrates, protein, calcium, niacin and Vitamins C and B-complex. These properties help fight heart disease and keep blood pressure at normal levels. Potatoes also contain carotenoids, key to heart health and overall health and wellness.

4. Potatoes may offset incidence of kidney stones. There are an increasing number of studies that indicate that potatoes may have protective health benefits. For example, potatoes are rich sources of magnesium which can offset the accumulation of calcium in the kidney.

5. Potatoes advance skin care. Potatoes have all the right stuff to optimize health and wellness. Potatoes contain Vitamins C and B-complex, potassium, magnesium, zinc and phosphorus, all excellent vitamins and minerals for your skin. Raw potatoes can be mashed and mixed with honey to make a masque for your skin. Raw potatoes can also be applied to burns and rashes to ease the swelling and pain.