Red potatoes vs. White potatoes

So I have been telling my clients that it is healthier to use red potatoes versus your generic white potato because I know in some ways it's healthier, but I decided to research their nutrient content to actually compare the difference health wise. I also want to challenge those obsessed with the Atkins diet and prove that the potato is an amazingly healthy vegetable and not some evil carb in french fries and potato chips.



What I found to be interesting is that the nutrient content of the red and white potato are generally similar, but the red potato is less starchy and more "waxy." This means that the red potato is better for using in potato salad and for boiling because it holds together much better.



I also found that potatoes are not only are a carb, but they can contain up to 7 grams of protein, which is awesome. However, it is said that the darker the veggie, the better because the skin is where most of the nutrients are, so when you peel the skin off a red potato, you are losing most of the nutrients. The skin is loaded with fiber and has a lower Glycemic index (lower ability to increase blood sugar rapidly) than the skin of a white potato. This helps the Diabetics and weight loss fanatics out there. As you can see from the graph above, the potato has a significant amount of nutrients that may surprise you. When people think Vit C, I'm sure their first guess wouldn't be a potato, it would probably be an orange. I also found a study that really surprised me and I wanted to share an excerpt from it.

"Potatoes' reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, but this stereotype is due for a significant overhaul. A new analytical method developed by Agricultural Research Service plant geneticist Roy Navarre has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. Analysis of Red and Norkotah potatoes revealed that these spuds' phenolic content rivals that of broccoli, spinach and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. Navarre's team also identified potatoes with high levels of vitamin C, folic acid, quercetin and kukoamines. These last compounds, which have blood pressure lowering potential, have only been found in one other plant, Lycium chinense (a.k.a., wolfberry/gogi berry). How much kukoamine is needed for a blood pressure lowering effect in humans must be assessed before it can be determined whether an average portion of potatoes delivers enough to impact cardiovascular health. Still, potatoes' phytochemical profiles show it's time to shed their starch-only image; spuds-baked, steamed or healthy sautéed but not fried-deserve a place in your healthy way of eating."

Phytochemical Profilers Investigate Potato Benefits,"Agricultural Research, September 2007http://www.ars.usda.gov/is/AR/archive/sep07/potato0907.htm

So this basically says that red potatoes have phytochemicals that act as antioxidants and have nutrients that are associated with lowering blood pressure!!

To conclude, based on your cooking purposes and needs I fully recommend either white, red, golden or sweet potato either baked, boiled, mashed or sauteed (not fried) in moderation for a healthy addition to your diet.