Potatoes

Potatoes

Nutrition, 

Waxy And Starchy

Nutrition:

Potatoes are high in B vitamins, vitamin C, potassium, and fiber, with lots of complex carbohydrates.  A plain 7 oz baked potato eaten with the skin contains half of the Daily Values of vitamin C and B6 recommended for adults with only 220 calories and zero grams of fat.  They are high on the glycemic index, particularly starchy varieties like russets, which is significant if you suffer diabetes or insulin resistance.  The fiber and potassium of the potato is located in the peel of the potato while the vitamin C is in the flesh closest to the skin.  It is important to include the peel whenever possible.  Pesticides reside in the peels so it is best to seek out organic potatoes when possible.

One Rule Of Thumb:  The more color in the flesh of the potato, the more nutrients there will be.

Waxy and Starchy:

High Starch:  They are mealy and floury and includes Russets and Idahos.  They are higher on the glycemic index than low starch potatoes or medium potatoes.  High Starch which are best for mashing, baking, or frying because of their ability to absorb they are good for gratins sand for thickening soups because they fall apart easily.

Medium Starch: Yukon Golds are medium starch.

Low Starch:  To avoid high glycemic foods, waxy varieties to choose are Red Bliss and Red Pontiac, fingerlings, creamers, and white boiling potatoes.