Walk into any school lunchroom and you’ll quickly spot America’s No. 1 most consumed vegetable. That’s right: the french fry. Or rather, the potato. In 2014, Americans ate more than 46 pounds of potatoes per person, the U.S. Department of Agriculture reports. French fries are a large contributor to these high consumption rates, while tomatoes, the No. 2 most eaten vegetable, get a boost from all the pizza we eat. Unfortunately, most of those french fries aren’t providing us much nutritional value. But does this mean that we can’t count potatoes as part of our daily vegetable intake?
First, let’s take a look at a potato’s nutrition. While most of us tend to think first of white potatoes, there are more than 200 varieties of potatoes available in the U.S. These varieties fall under seven different types of potatoes: russet, red, white, yellow, blue/purple, fingerling and petite. While the amount and type of nutrients may vary slightly between potato varieties, the differences are minimal. All potatoes are an excellent source of vitamin C and a good source of potassium. One medium russet (white) potato contains more than 45 percent of your daily vitamin C needs and more potassium than a banana, with 110 calories, 2 grams of fiber and 3 grams of protein. The potassium content makes a potato a great pre- or post-workout food to help muscles perform and recover, and can also help to prevent high blood pressure and stroke. While potato skin contains about half the total fiber in a potato, most of the other nutrients are found in the potato itself.
[See: 9 Foods Packed With Potassium.]
Potatoes sometimes get filed under “unhealthy” because russet white potatoes were long classified as having a high glycemic index, meaning they lead to a quick rise in blood sugar, which can lead to feeling hungry again soon after eating and potential overeating. The problem is the glycemic index does not take into account how the potatoes are cooked and what they are eaten with. Roast potatoes in some olive oil and pair them with a protein like chicken or fish and you easily blunt the blood sugar rise. Very rarely are we eating foods in isolation. Once you eat one food with something else, the glycemic index of the individual food — in this case, the potato — is no longer important.
[See: 8 Food Combinations to Embrace (and 3 to Avoid).]
So back to the original question: Do potatoes count as a vegetable? Vegetables are categorized into five groups based on their nutrition content: dark green vegetables, red and orange vegetables, starchy vegetables, beans and peas, and “other” vegetables. Potatoes fall into the starchy vegetable category alongside green peas and corn. Along with fiber, vitamins, minerals and antioxidants, potatoes are a source of starchy carbohydrate. One potato serving is equivalent to a medium potato about 2.5 to 3 inches in diameter or one cup of diced or mashed potatoes.
So while yes, potatoes count toward your daily vegetable intake, they should also be considered part of the carbohydrate portion of your meal. Potatoes can be a great alternative to bread, pasta, rice or grains. Pair potatoes with non-starchy vegetables and a protein source like fish, chicken or meat to make a well-rounded nutritious meal. Keep the portion size in check, sticking to the equivalent of one medium potato in any given meal, and potatoes can be a nutritious and satisfying addition to your plate. Here are eight healthy ways to eat them:
1. Baked.
You can’t go wrong with a classic baked russet or sweet potato. Make it a meal by topping it with black beans, chopped tomatoes, steamed broccoli and a spoonful of guacamole. Homemade baked potato wedges, fries or chips are another great way to enjoy baked white or orange potatoes. Simply peel and slice a russet potato or sweet potato into wedges, toss with oil and spices, and roast at 400 degrees F for 25 to 30 minutes.
2. Roasted.
Cube any potato variety and toss with olive oil, herbs and spices. Then roast them in the oven at 425 degrees F for 60 minutes or until golden brown, stirring every 10 to 15 minutes. Eat them as is or jazz them up with other veggies, nuts and toppings to make a healthy side dish.
3. Mashed.
Smooth and creamy, mashed potatoes are the classic comfort food. With a few small tweaks, you can make homemade mashed potatoes into a healthy side dish. Boil potatoes and mash with a little milk, a pat of butter and a few spoonfuls of plain Greek yogurt. The yogurt adds creaminess while cutting down on the saturated fat. You can even add other veggies like spinach to your traditional mashed potato dishes.
4. Shredded.
Potato pancakes can be great as a side dish or bite-size appetizer. Try including shredded zucchini, too, or eating them for breakfast topped with high-protein Greek yogurt and fresh fruit.
5. In a soup.
Starchy potatoes add creaminess and texture to many different kinds of soups, from lentil to Italian meatball to classic potato soup. Healthy recipes online abound.
6. In a skillet.
Sliced, shredded or diced potatoes are a simple addition to egg dishes like omelets or frittatas. Mix potatoes alongside another non-starchy vegetable to get a nice balance of carbs and fiber, like in a broccoli, tomato and potato omelet.
7. In a salad.
Traditional potato salad is typically heavy on the mayo and light on the veggies, but with a few small changes you can make it a nutritious side dish. Swap out some of the mayo for plain Greek yogurt and add salt-free flavorings like fresh herbs. Boost the fiber and nutrient content by mixing in some non-starchy veggies like green beans and onions in addition to the potatoes. Cubed potatoes are also great additions to leafy green salads.
[See: These Healthy Seasonings Are Tasty Substitutes for Sugar and Salt.]
8. As an appetizer.
Potato bites are a fun way to get some veggies in during hors d’oeuvre time. Try making sweet potato rounds and topping them with roasted red peppers and avocado.
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Do Potatoes Count as a Vegetable? originally appeared on usnews.com
