![]() If you top a baked russet potato with butter, sour cream, and bacon bits, it can quickly become an artery-clogging monstrosity. However, the way you eat your russet potatoes can really change how healthy they are. Russets are also a good source of iron, which supports healthy blood, and magnesium, needed for heart, nerve and immune system function. They offer a higher fiber content than white potatoes, which helps improve gut health. Russet potatoes are also generally healthier than white potatoes. Russet potatoes are larger and more oblong in shape than white potatoes, and they have tougher skin, which is also commonly kept for skin-on French fries. If you’re a steak-and-potato person, russet is your go-to. Many confuse russet and white potatoes as being the same thing, but they’re quite different. This could be because of their high concentration of a phytochemical called chlorogenic acid, which has been linked to reduced hypertension. Finally, a study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. Purple potatoes have been found to slow the growth of certain types of cancer cells in test-tube studies, including bladder, colon, stomach, and breast cancer. They also may help to lower the potential health risk posed by heavy metals and free radicals. In fact, purple potatoes contain four times as many antioxidants as russet potatoes. The purple is due to anthocyanins - primarily peonidins and cyanidins - that have important antioxidant and anti-inflammatory properties. What makes them different than the orange-colored sweet potatoes are two genes - IbMYB1 and IbMYB2 - that get activated to produce the pigments responsible for the rich purple tones of the flesh. These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple. Tater health tip: After a strenuous workout at the gym, consume a sweet potato with a little cinnamon on top ( which has anti-inflammatory properties) and your muscles will recover twice as fast. ![]() This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health, and vision. ![]() In fact, their high fiber content actually helps with blood glucose control and weight management. ![]() Prepare them baked in their skin for the best nutritional value.Įven though they have the word ‘sweet’ in their name, these potatoes are diabetic-friendly and won’t spike your blood sugar. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. When it comes to the mineral potassium, which is vital for heart, nerve, and muscle control, most people think of a banana as the go-to - actually, a banana only contains 422 milligrams of potassium, compared to a red potato, which contains a whopping 1,670 milligrams of potassium. Niacin also helps lower LDL cholesterol - i.e., ‘bad cholesterol’ - and supports healthy skin and nerves. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is essential for energy production from food and helps digestion. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which aids in the metabolism of protein, carbohydrates, and lipids and helps in the formation of red blood cells. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. They’re high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. They contain the highest levels of vitamins, minerals, and healthy phytochemicals. I’m going to rank the most common types of potatoes - from super healthy to super not. Potatoes come in many shapes and forms, some healthier than others. Potatoes Ranked by How Healthy They Are By: Dr.
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