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Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Health Benefits of Potatoes

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Superfood: the potato.When you hear potato, what comes to mind? Starchy, white? Fattening and avoid at all cost? While starchy and white may be true, the latter is absolutely false! Over the years, the potato has gotten a bad rap thanks to the many diet fads and “no carb” menus. 

Despite what these so called “experts” advocate, potatoes should be thought of as a healthy addition to any diet, due to the abundance of nutrients packed into this often frowned upon vegetable.

So, without further ado, I say it’s time to bring potatoes back!

What is the nutritional value of a potato?

A normal size potato is approximately 6 ounces, which gives you around 115 calories—that’s it! Aside from its low calorie count, many people are unaware that potatoes are also rich in potassium. One serving has almost twice the amount of potassium found in bananas, which is great for heart health!

Potatoes can also help to boost your immune system. One serving packs in 45 percent of your recommended daily amount of Vitamin C. They are also a great source of fiber, which helps aid in weight loss and keep things moving smoothly (if you know what I mean!)

What’s better: white or sweet potato?

If you’re like the average health-conscious American, you probably automatically answered sweet potato. But don’t be so fast—they have few differences in the stats. Remember, white potatoes are white by nature, not by processing, so don’t believe it when people say everything white is bad to eat!

Potatoes only become fattening if you want them to be. With all of the sour cream, cheese and bacon you might find in a “loaded” potato, of course it's going to pack on the pounds! Instead, try smashing potatoes with roasted garlic and a dash of oil for a lighter version of the classic mashed potato.

Want more info? Click here for recipes and cool potato tips and facts.

Next time you’re in the produce section, don’t shy away from the potato aisle. Instead, pick a variety of these little powerhouses to experiment with at home!

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Tags: Carbs , Cooking Healthy , Healthy Eating , Nutrition , Superfood of the Week

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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