Potatoes and sweet potatoes

February is Potato Lover’s month and Sweet Potato month. Here is more information about these similar, yet different, vegetables.

A baked potato with skin has more potassium than a banana. Nutritionally speaking, a potato has 45% of the %Daily Value for vitamin C, 18% of the %Daily Value for potassium, as well as some vitamin B6, folate, magnesium, and fiber.  The %Daily Values are based on a 2,000 calorie diet but are a good estimate for most individuals. What a nutrition bargain - all of those nutrients and less than 150 calories in a medium potato.

The healthiest bets for serving potatoes are baked with skin served with salsa or veggies and limited amounts of butter, sour cream, or cheese. Making your own potato wedges or fries and baking in the oven is much healthier than restaurant fries or deep frying your own. Mashed potatoes can be made healthier with less butter, skim milk, or mixed with cauliflower instead of higher fat versions with whole milk, lots of butter, or cream.

Potatoes are typically available year-round and store well in a cool, dark place for a few weeks and up to a month.  Green spots on potatoes are not poisonous, but should be cut off before eaten because they are bitter. Potatoes do not freeze well.

The orange color from a sweet potato is due to its high beta carotene content. Beta carotene is a form of vitamin A that can be converted in the body. Vitamin A and beta carotene are needed for healthy vision, especially preventing night blindness, and as an antioxidant to keep cells healthy and from free radical damage.  Sweet potatoes have over 400% of the %Daily Value of vitamin A. Vitamin A is fat-soluble so eating your sweet potato with a small amount of fat (butter or oil) is a good way to help absorb that vitamin best.

Sweet potatoes also have 35% of the %Daily Value of vitamin C and 15% of the %Daily Value of fiber (4 grams). They are another nutritional bargain – all those nutrients and around 100 calories for a medium sweet potato.

 Sweet potatoes can be eaten similarly to white potatoes. Baked with skin is a healthy option, but just limit the brown sugar, marshmallows, or other sugary toppings. Try spices such as nutmeg or cinnamon with a small amount of oil or butter. Sweet potatoes can also be mashed or made into wedges or fries and baked in the oven instead of deep frying.

Sweet potatoes storage is similar to white potatoes. They are typically available year-round and should be stored in a cool, dark place for a few weeks and up to a month.

If you are diabetic, potatoes actually count as a starch, not a vegetable. One small baked potato would be about two carbohydrate servings or 30 grams of carbohydrates. One medium sweet potato would be a little less than two carbohydrate servings or 25 grams of carbohydrates.

Potatoes and sweet potatoes fit into our vegetables intake each week, but don’t forget to choose other colorful and nutritious vegetables as well.