{"id":1635,"date":"2015-01-20T13:58:37","date_gmt":"2015-01-20T19:58:37","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=1635"},"modified":"2015-07-17T11:00:32","modified_gmt":"2015-07-17T16:00:32","slug":"reasons-to-love-potato","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/reasons-to-love-potato","title":{"rendered":"Reasons to Love the Humble Potato"},"content":{"rendered":"<p><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-header.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-1640\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-header.jpg\" alt=\"Reasons to Love the Humble Potato\" width=\"1068\" height=\"559\" srcset=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-header.jpg 1068w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-header-300x157.jpg 300w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-header-1024x535.jpg 1024w\" sizes=\"(max-width: 1068px) 100vw, 1068px\" \/><\/a><\/p>\n<p>Whether it\u2019s the association with famine or worries over the plant\u2019s high starch content, the plain ol\u2019 white potato gets a pretty bad rap. While some typical forms of the humble potato\u2014think French fries and deep-fried chips\u2014can certainly be less than healthy, the world\u2019s <a href=\"http:\/\/www.potatogoodness.com\/all-about-potatoes\/potato-fun-facts-history\/\">fourth largest<\/a> food crop (after rice, wheat, and maize) is actually a nutritional powerhouse when consumed in a thoughtful manner. Use this comprehensive guide to make the most of this nutritious and delicious vegetable, from buying to storing and preparing.<\/p>\n<h2><strong>Nutritional Breakdown<\/strong><\/h2>\n<p>Even though they are relatively high in carbohydrates compared to other vegetables, potatoes can be a part of a healthy diet. A <a href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2551\/2\">medium potato<\/a> (with a diameter of between 2 \u00bc to 3 \u00bc inches) contains about 130 calories, 30 grams of carbohydrates, and 3 grams of protein. In their natural state, potatoes are also completely free of fat and cholesterol and very low (10 milligrams per medium potato) in sodium.<\/p>\n<p><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-001.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-1638\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-001.jpg\" alt=\"Nutritional Breakdown\" width=\"1068\" height=\"1350\" srcset=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-001.jpg 1068w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-001-237x300.jpg 237w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-001-810x1024.jpg 810w\" sizes=\"(max-width: 1068px) 100vw, 1068px\" \/><\/a><\/p>\n<p>Potatoes are also a <a href=\"http:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2551\/2\">fantastic source<\/a> of some essential vitamins and minerals, which\u2014in moderation\u2014makes them a great addition to healthy diets. Here\u2019s a quick breakdown:<\/p>\n<ul>\n<li><strong>Potatoes are heart healthy<\/strong>. Potassium, calcium, and magnesium can help <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">naturally lower blood pressure<\/a>, <a href=\"http:\/\/www.todaysdietitian.com\/healthandnutrition\/health\/lower-blood-pressure-naturally.shtml\">reducing the risk<\/a> of stroke and heart disease. <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">Fiber<\/a> and <a href=\"http:\/\/www.webmd.com\/vitamins-and-supplements\/lifestyle-guide-11\/supplement-guide-niacin\">niacin<\/a> can help improve blood cholesterol levels, also lowering the risk of cardiovascular disease. As an additional benefit, <a href=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits\">potassium<\/a> is essential for brain, nerve, and muscle health, and to maintain fluid balance in the body. Last but not least, fiber promotes digestive tract health.<\/li>\n<\/ul>\n<ul>\n<li><strong>Potatoes keep bones healthy.<\/strong> In addition to being great for heart health, <a href=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits\">potassium<\/a> may help maintain bone strength and protect against bone loss. The iron, phosphorus, calcium, magnesium, and zinc in potatoes also help keep <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">bones<\/a> healthy and strong.<\/li>\n<li><strong>Potatoes contain a healthy dose of <\/strong><a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\"><strong>alpha<\/strong>&#8211;<strong>lipotic acid<\/strong><\/a>, which helps the body convert glucose into energy. Some <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">studies<\/a> also suggest it plays a role in controlling blood glucose levels, improves vasodilation, and assists in preserving brain and nerve tissue. Plus, alpha-lipotic acid may <a href=\"http:\/\/www.nutrition411.com\/specials-centers\/ck142-diabetes\/ck144-for-healthcare-professionals\/ck178-research-and-literature\/item\/28793-alpha-lipoic-acid\/\">allow antioxidants<\/a> to work more effectively.<\/li>\n<li><strong>Potato skins contain <\/strong><a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\"><strong>quercetin<\/strong><\/a><strong>, <\/strong>a flavonoid (or type of antioxidant) with anti-inflammatory properties.<\/li>\n<li><strong>Potatoes are rich in vitamin C. <\/strong><a href=\"http:\/\/www.webmd.com\/diet\/features\/the-benefits-of-vitamin-c\">Vitamin C<\/a> is essential for a healthy immune system and healthy skin, and helps protect against heart disease and eye disease (among other benefits).<\/li>\n<\/ul>\n<h2><strong>Shopping Guide<\/strong><\/h2>\n<p>With so many varieties, shapes, and sizes, picking the perfect potato can be tricky. No matter what type, opt for <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">firm and smooth<\/a> potatoes. Avoid any that feel soft or wrinkly, or appear discolored\u2014all signs of <a href=\"http:\/\/www.stilltasty.com\/fooditems\/index\/18082\">deterioration<\/a>. Potatoes like room to breathe, so steer clear of those sold in plastic bags with no ventilation\u2014chances are they\u2019ll spoil more quickly than their loose-binned friends.<\/p>\n<h5><strong>How to Choose the Right Variety<\/strong><\/h5>\n<p>When we\u2019re talking white potatoes, there are <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">three main types<\/a>:<\/p>\n<p><strong>Starchy<\/strong>: Idaho, Russet, Kennebec<\/p>\n<p><strong>Ideal for<\/strong>: Frying, baking, mashing<\/p>\n<p>Starchy potatoes contain less water than other types, allowing the starch inside to expand when cooked to create an <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">airy and flaky texture<\/a>. This makes them perfect for frying and baking, as well as mashing (that fluffy texture easily absorbs milk and\/or butter!).<\/p>\n<p><strong>Waxy<\/strong>: Red Bliss, New, Fingerling<\/p>\n<p><strong>Perfect For<\/strong>: Soups, stews, casseroles, salads<\/p>\n<p>Waxy potatoes are <a href=\"http:\/\/www.rd.com\/slideshows\/potatoes-101-a-guide-to-the-most-common-varieties-2\/\">low in starch<\/a> and high in water, which helps them hold together well when cooked, and makes them <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">perfect for<\/a> wet cooking methods such as boiling or cooking in soups or stews. They also have thin skins, which makes them easier to consume without peeling. Waxy potatoes are great roasted, too.<\/p>\n<p><strong>Medium-starch:<\/strong> Yukon Golds, Purple Peruvian, Purple Majesty<\/p>\n<p><strong>Perfect For:<\/strong> Any use<\/p>\n<p>These potatoes\u2014you guessed it\u2014fall somewhere between the other varieties in terms of starch and water content. Because of their balance between starchy and waxy, these potatoes are extremely <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">versatile<\/a>. They vary widely in color, too. While <a href=\"http:\/\/www.rd.com\/slideshows\/potatoes-101-a-guide-to-the-most-common-varieties-2\/\">Yukon Gold<\/a> potatoes have a yellow hue and rich flavor, there are a number of types of purple and blue flesh in this category as well. While they may look quite different from \u201cnormal\u201d potatoes, the flavor and texture are nearly identical to their more conservative-looking cousins. Sub in purple or blue potatoes in that mash, salad, or side to make a statement at your next dinner party.<\/p>\n<h2><strong>How to Store Them<\/strong><\/h2>\n<p>Potatoes need a dry, dark, cool home (such as a pantry or cabinet). Light causes potatoes to sprout and turn green. When they turn green, they develop <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">solanine<\/a>, a toxic compound that can make you sick with <a href=\"http:\/\/www.thekitchn.com\/potato-varieties-64061\">symptoms<\/a> including cramping, headaches, diarrhea, and fever. If your potatoes do develop a green coloration, it\u2019s not the end of the world\u2014just trim the affected areas before using and you should be fine.<\/p>\n<p>At room temperature, most potatoes will last about <a href=\"http:\/\/www.stilltasty.com\/fooditems\/index\/18082\">one to two weeks<\/a> without any deterioration. If you can find a cooler space\u2014say, between 45 and 55 degrees Fahrenheit\u2014they can last up to three months. While cool temperatures help extend the shelf life of our favorite root vegetable, avoid anything below 45 degrees. Storing whole potatoes in a very cold environment such as the refrigerator can cause the <a href=\"http:\/\/www.stilltasty.com\/fooditems\/index\/18082\">starch to turn to sugar<\/a>, yielding a sweet and unpleasant flavor.<\/p>\n<p>Wherever you store them, potatoes should be kept in a loosely closed bag or covered basket so air can easily circulate. In general, potatoes will get along with anything else you\u2019re storing in the cabinet. However, keep them away from <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">onions<\/a>\u2014both emit natural gasses that will cause the other to decay more rapidly.<\/p>\n<h2><strong>How to Prepare <\/strong><\/h2>\n<p>Potatoes are simple to prepare and they can be cooked using just about any method. Regardless of the end product you\u2019re going for, the first step is to scrub them clean. Before using, run potatoes under cold water while rubbing with hands or a soft-bristled brush to remove any dirt and debris. After they have been washed and patted dry, look over each piece and remove any sprouts (aka \u201ceyes\u201d) or bruises using a sharp paring knife. Many peelers also have a special notch on the side or tip that can be used to remove eyes, too.<\/p>\n<p>Next, it\u2019s time to pick a cooking method and prep accordingly. Most of the methods below work for potatoes with or without skin. If you want to peel the potatoes, a potato or vegetable peeler is the easiest way to go. If you\u2019re confident with a knife, you can also peel the spuds with a sharp paring knife, but be careful\u2014potatoes can get slippery!<\/p>\n<h5><strong>Boiled <\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Waxy or Medium-Starch<strong><br \/>\n<\/strong>Boiled potatoes have a few main uses: They make a great simple side dish, or can be turned into potato salad or mushed into mashed potatoes.<\/p>\n<p>When boiling, always start with <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">cold water<\/a>. If you plunge them into boiling water, the outside of the potato will cook faster than the inside, causing them to fall apart. Cover the potatoes with just enough water to submerge completely, allowing them to cook evenly without moving around too much. To ensure even cooking, use potatoes that are the same size, or cut large potatoes into equally sized pieces. Boiled potatoes are done when a paring knife or fork is easily be inserted into the center of the potato and comes out without any resistance.<\/p>\n<h5><strong>Stewed<\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Waxy<\/p>\n<p>When using potatoes in soups or stews, opt for a low-starch, high-moisture variety such as Red Bliss, New, or Fingerling. In order to ensure even cooking, cut potatoes into equally sized pieces and cook until a knife or fork is inserted and removed without resistance.<\/p>\n<h5><strong>Mashed <\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Starchy or Medium-Starch<\/p>\n<p>They key to <a href=\"http:\/\/www.foodsubs.com\/Potatoes.html\">perfect mashed potatoes<\/a> is to remove the water: After boiling and draining the potatoes, put them back in the dry pot or pan in a single layer, and then place back over low heat. Gently stir until the potatoes are dry but not browned, about one to two minutes. Then, proceed as you normally would, adding milk, butter, and other seasonings. As a general rule, one pound of potatoes will yield about 1\u00be cups mashed.<\/p>\n<h5><strong>Fried<\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Starchy<\/p>\n<p>The lack of moisture in starchy potatoes creates a soft, fluffy interior and crispy exterior when fried. Whether you\u2019re using bite-sized pieces, shreds for hashed browns, or a more traditional French fry shape, dry the potatoes before throwing them in the hot oil to avoid painful and messy splatters. Simply pat with a towel before cooking, or for hashed browns, twist up in <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">a kitchen towel<\/a> to remove moisture.<\/p>\n<p>Remember this rule: <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">Two trips<\/a> to the fryer is better than one. The first dip cooks the interior at a lower temperature (300 to 325 degrees Fahrenheit) and the second creates the crisp exterior at a higher temperature (350 to 375 degrees Fahrenheit).<\/p>\n<h5><strong>Baked<\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Starchy<\/p>\n<p>Given their mild flavor and simple preparation method, baked potatoes can easily stand in as the base for any meal.<\/p>\n<p>Follow this golden rule for baking potatoes: Use a fork to poke holes all over the spud before placing in the oven. Steam that builds up in the potato while cooking needs to escape. Otherwise, the potato could <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">explode while cooking<\/a> resulting in a huge mess.<\/p>\n<p>For crispy skin, bake on the rack in the oven\u2014do not wrap in foil. To <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">reduce baking time<\/a> and prevent skin from cracking, rub the spud with oil before placing in the oven.<\/p>\n<h5><strong>Roasted<\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Medium-Starch or Waxy Potatoes<\/p>\n<p>Roasted potatoes make a great side dish, but they\u2019re also fantastic alongside other roasted veggies. Cut spuds into <a href=\"http:\/\/www.thedailymeal.com\/ultimate-guide-potatoes\">smaller pieces<\/a> to allow the inside to cook through without burning the edges. If you want larger pieces, try parboiling before baking to help make sure they cook through.<\/p>\n<h5><strong>Microwaved<\/strong><\/h5>\n<p><strong>Ideal Variety: <\/strong>Starchy<\/p>\n<p>Potatoes can be <a href=\"http:\/\/www.thekitchn.com\/how-to-bake-a-potato-three-easy-methods-157073\">microwaved<\/a> when there just isn\u2019t time for baking. Simply rub the potato with oil and poke all over with a fork, and microwave for about 10 minutes, turning over halfway through. It\u2019s done when a fork or knife is inserted and removed without resistance. Use these the same way you would baked potatoes.<\/p>\n<p><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-002.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-1648 size-full\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-002.jpg\" alt=\"How to Prepare\" width=\"1068\" height=\"3765\" srcset=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-002.jpg 1068w, https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-002-85x300.jpg 85w\" sizes=\"(max-width: 1068px) 100vw, 1068px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Perfect Potato: Go-To Recipes for Every Method<\/strong><\/h2>\n<ul>\n<li><a href=\"http:\/\/www.seriouseats.com\/recipes\/2010\/11\/ultra-fluffy-mashed-potatoes-recipe.html\">The Perfect Mashed Potatoes<\/a><\/li>\n<li><a href=\"http:\/\/www.bonappetit.com\/recipe\/perfect-baked-potato\">The Perfect Baked Potato<\/a><\/li>\n<li><a href=\"http:\/\/chocolateandzucchini.com\/recipes\/vegetables-grains\/perfect-roasted-potatoes-recipe\/\">The Perfect Roasted Potatoes<\/a><\/li>\n<li><a href=\"http:\/\/www.foodnetwork.com\/recipes\/ree-drummond\/perfect-french-fries-recipe2.html\">The Perfect French Fries<\/a><\/li>\n<li><a href=\"http:\/\/www.thekitchn.com\/how-to-boil-potatoes-cooking-lessons-from-the-kitchn-64716\">The Perfect Boiled Potatoes<\/a><\/li>\n<\/ul>\n<h2><strong>Tips &amp; Tricks to Cook and Eat the Humble Potato<\/strong><\/h2>\n<h5><strong>Cook<\/strong><\/h5>\n<ul>\n<li>Don\u2019t cook potatoes too hot. <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">Studies suggest<\/a> that potatoes, when cooked above 248 degrees Fahrenheit, produce acrylamide, a compound found in plastics, glues, dyes, and cigarette smoke that has been found to play a role in the development of several cancers. Fried potato products, such as potato chips and French fries, are relatively high in <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3275881\">acrylamides<\/a> (as well as fat and sodium), so it may be advisable to opt for healthier preparations.<\/li>\n<li>You can boil potatoes peeled or with the skin on, but they will fall apart less if they are left whole or in large pieces with the skin still on.<\/li>\n<li>Use a <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">stainless steel knife<\/a> instead of carbon steel to cut potatoes and prevent discoloration.<\/li>\n<li>It\u2019s the preparation that can take potatoes from healthy to \u201cHealth Hell.\u201d Instead of topping your hot potato with gobs of butter, sour cream, and cheese, try subbing in healthy and flavorful alternatives such as Greek yogurt, salsa, or homemade chili.<\/li>\n<li>When left to sit, sliced potatoes oxidize and turn brown just like apples, bananas, and some other fruits. While prepping your meal, place sliced or diced potatoes in a bowl of cold water to prevent browning.<\/li>\n<\/ul>\n<h5><strong>Eat<\/strong><\/h5>\n<ul>\n<li>Much of the nutritional benefit is found in the skin (vitamins, minerals, fiber) so if it\u2019s the nutrients you\u2019re after, eat them with the <a href=\"http:\/\/www.medicalnewstoday.com\/articles\/280579.php\">skin on<\/a>.<\/li>\n<li>To retain potassium content, bake rather than boil: A <a href=\"http:\/\/www.webmd.com\/food-recipes\/features\/potassium-sources-and-benefits\">boiled potato<\/a> contains about half the potassium of a baked potato.<\/li>\n<\/ul>\n<h5><strong>Store<\/strong><\/h5>\n<ul>\n<li>Cut potatoes can be prepped and <a href=\"http:\/\/www.stilltasty.com\/fooditems\/index\/18082\">stored<\/a> for up to 24 hours ahead of use if you need to. Simply cut the potatoes, cover them in cold water, and store in the refrigerator until ready to use, up to 24 hours.<\/li>\n<\/ul>\n<ul>\n<li>Cooked potatoes store perfectly in the freezer. Wash, peel, and boil potatoes; cut into bite-sized chunks or mash; and store in airtight containers or <a href=\"http:\/\/www.stilltasty.com\/fooditems\/index\/18082\">freezer<\/a> bags for up to a year.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-embed.jpg\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-1649\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-embed-200x1024.jpg\" alt=\"Reasons to Love the Humble Potato\" width=\"200\" height=\"1024\" \/><\/a><\/p>\n<p><strong><a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2015\/01\/potato-embed.jpg\"><br \/>\n<\/a>\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether it\u2019s the association with famine or worries over the plant\u2019s high starch content, the plain ol\u2019 white potato gets a pretty bad rap. While some typical forms of the humble potato\u2014think French fries and deep-fried chips\u2014can certainly be less than healthy, the world\u2019s fourth largest food crop (after rice, wheat, and maize) is actually [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":1642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Reasons to Love the Humble Potato<\/title>\r\n<meta name=\"description\" content=\"Fall back in love with this staple. 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