Potato!
The potato is a starchy, tuberous crop from the perennial Solanum tuberosum of the Solanaceae family (also known as the nightshades). The word potato may refer to the plant itself as well. In the region of the Andes, there are some other closely related cultivated potato species. Potatoes are the world's fourth largest food crop, following rice, wheat, and maize. Long-term storage of potatoes requires specialised care in cold warehouses and such warehouses are among the oldest and largest storage facilities for perishable goods in the world.
The potato contains vitamins and minerals that have been identified as vital to human nutrition, as well as an assortment of phytochemicals, such as carotenoids and polyphenols. A medium-sized 150 g (5.3 oz) potato with the skin provides 27 mg of vitamin C (45% of the Daily Value (DV)), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. The fiber content of a potato with skin (2 g) is equivalent to that of many whole grain breads, pastas, and cereals.
Nutritionally, the potato is best known for its carbohydrate content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: it provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage.[47][48][49] The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increased resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling.
The nutrients of the potato seem to be fairly evenly distributed between the flesh and the skin. For a medium potato, with and without the skin, nutritiondata.com gives the following:
| Nutrient | Without skin (156 g) (% RDA) | With skin (173 g) (% RDA) |
|---|---|---|
| Vitamin C | 33 | 28 |
| Thiamin | 11 | 7 |
| Niacin | 11 | 12 |
| Vitamin B6 | 23 | 27 |
| Folate | 4 | 12 |
| Pantothenic Acid | 9 | 7 |
| Iron | 3 | 10 |
| Magnesium | 10 | 12 |
| Potassium | 17 | 26 |
| Copper | 17 | 10 |
| Dietary Fiber | 9 | 15 |
Almost all the protein content of a potato is contained in a thin layer just under its skin.
The cooking method used can significantly impact the nutrient availability of the potato.
Potatoes are often broadly classified as high on the glycemic index (GI) and so are often excluded from the diets of individuals trying to follow a low GI diet. In fact, the GI of potatoes can vary considerably depending on type (such as red, russet, white, or Prince Edward), origin (where it was grown), preparation methods (i.e., cooking method, whether it is eaten hot or cold, whether it is mashed or cubed or consumed whole, etc), and with what it is consumed (i.e., the addition of various high fat or high protein toppings).
Cajun Roasted Potatoes
Easy Cheddar Scalloped Potatoes
Stuffed Baked Potatoes
Fluffy Mashed Potatoes
Mashed Potatoes II
Parmesan Scalloped Potatoes
Ham and Potato Casserole
Creamy Scalloped Potatoes with Ham
Potatoes Au Gratin
French Fries
Easy Oven Fried Potatoes
Cheese and Chive Potatoes
Potato Casserole with Sour Cream
Shortcut Scalloped Potatoes
Crispy Potato Skins
Potato Cheese Casserole
Oven French Fries
Baked Potato Sticks
Delmonico Potatoes
German Potato Salad
Picnic Potato Salad
Potato Cheese Rolls
Easy Twice Baked Potatoes
Onion Potato Casserole
Wow what a great post...We get so tired of baked and boiled potato's
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Ingredient of the week: Rice
- erei28
on Jan. 21, 2010 at 10:38 AM