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Potatoes may not always be considered a health food, but nutritionists say they can be a nutrient-dense part of a balanced diet, and the healthiest options are easy to find.
“When comparing nutritional content different types of potatoesAmy Davis, a registered dietitian in New Orleans, told Fox News Digital that from a calorie, carb and fiber standpoint, they’re often very similar. However, micronutrient content varies depending on potato type.
Davis said the easiest thing to look for when looking for the most nutrient-dense potatoes is color.
Darker, more vibrant shades, such as deep purple, red, or bright orange, signal more protective plant compounds.
Fiorella DiCarlo, a registered dietitian in Florida, says potatoes with colorful pulp tend to have the greatest antioxidant benefits.
“Purple and blue potatoes contain gut-healthy fiber and are rich in antioxidants like anthocyanins, making them great for heart health and lower blood pressure and cholesterol,” she told Fox News Digital.
Nutritionists say the color of potatoes can provide clues about nutrient and antioxidant content. (iStock)
“Anthocyanins can also improve heart and brain health Promotes gut health, thereby promoting immune health and increasing regular bowel movements,” adds DiCarlo.
sweet potato, Meanwhile, the orange color comes from beta-carotene, also known as vitamin A.
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This plays a key role in vision, immune health and skin function.
“They contain vitamins A, C and B6 and are the lowest glycemic index potato,” DiCarlo said. “The fiber and complex carbohydrates in sweet potatoes provide a steady release of energy, help control blood sugar levels and promote a feeling of fullness, which aids in weight management.”
Sweet potatoes get their orange color from beta-carotene, also known as vitamin A. (iStock)
While darker potatoes provide extra antioxidants, experts stress that lighter potatoes still have a place in healthy dishes.
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“White and yellow potatoes still provide fiber, potassium and energy-rich carbohydrates,” Davis says. “They just don’t have the same concentration of antioxidants as the purple, red or orange varieties.”
Experts agree that how you prepare your potatoes is often more important than which type you choose.
Jason Heiselman, a New York-based certified nutritionist and Hungryroot professional chef, points out that potatoes, regardless of color, are not a panacea for all ailments.
“They’re not a miracle food, but they do provide additional nutritional value compared to white potatoes.”
Still, Heiselman said white and russet potatoes are also often misunderstood.
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“White and russet potatoes are not unhealthy — that’s a misconception,” he said. “They are naturally fat-free, are a good source of potassium, and provide complex carbohydrates that provide energy to the body.”
Experts say dark potatoes, such as purple and red varieties, tend to contain more antioxidants. (iStock)
Experts say yellow potatoes, such as Yukon Gold potatoes, are another good choice, providing more nutrients than white potatoes but containing fewer antioxidants than dark-fleshed potatoes.
Experts agree How potatoes are prepared Often more important than which type you choose, the healthiest way to cook it is to steam or boil it with the skin on.
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“Baking, boiling and roasting are healthier methods than frying, which adds calories and inflammatory fats and destroys heat-sensitive antioxidants like vitamin C,” Davis said.
Anne Murray, a registered dietitian in Texas and founder of Nourished by Anne, says common cooking methods often unfairly label potatoes as unhealthy.
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However, Bake, boil or air fry As she demonstrated in a recent Instagram video, frying potatoes instead of frying them can turn them into an important part of a balanced meal, even without toppings like butter and marshmallows.
Boiling, steaming or roasting potatoes with the skin on helps retain nutrients. (iStock)
“Eat russet potatoes after a workout because they have the highest potassium content,” Murray advises. “Eat a sweet potato in your regular lunch bowl, as it will keep your skin glowing and help you stay full. Have a Japanese sweet potato anytime. It has the highest fiber content.”
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Murray also highlighted a little-known fact nutrition tips: Cool cooked potatoes before reheating and eating them to form resistant starch and reduce its impact on blood sugar.
Fox News Digital reached out to American Potatoes, a marketing and research organization representing potato growers across the country, for comment.
