Nutrition experts reveal simple trick for picking the healthiest potatoes

Potatoes may not always be considered a healthy food, but dietitians say they can be a nutrient-rich part of a balanced diet, and the healthiest options are easy to spot.

“When comparing the nutritional properties of different types of potatoes, they are generally very similar in terms of calories, carbohydrates and fiber,” New Orleans-based registered dietitian Amy Davis told Fox News Digital. “But micronutrient content varies by potato type.”

When trying to find the most nutrient-rich potato, the easiest thing to look for is color, Davis said.

Darker, more vibrant hues, such as deep purple, red or bright orange, signal more protective plant compounds.

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Florida-based registered dietitian Fiorella DiCarlo says potatoes with colorful flesh tend to offer the greatest antioxidant benefits.

“Purple and blue potatoes contain gut-healthy fiber and are full of antioxidants like anthocyanins, which are heart-healthy and lower blood pressure and cholesterol,” she told Fox News Digital.

“Anthocyanins also improve heart and brain health and support gut health, which in turn strengthens immune health and increases regular bowel movements,” DiCarlo says. he added.

Sweet potatoes get their orange color from beta-carotene, also known as vitamin A.

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It plays an important role in vision, immune health and skin function.

“They contain vitamins A, C and B6 and are potatoes with the lowest glycemic index,” DiCarlo said. “The fiber and complex carbohydrates in sweet potatoes help manage blood sugar levels by providing a steady release of energy and promote feelings of fullness, which can aid weight management.”

Sweet potatoes get their orange color from beta-carotene, also known as vitamin A. (iStock)

While darker varieties offer additional antioxidants, experts emphasize that lighter potatoes still have a place on the healthy plate.

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“White and yellow potatoes still provide fiber, potassium and energy-rich carbohydrates,” Davis said. “They do not have the same concentration of antioxidants as purple, red or orange varieties.”

Experts agree that how potatoes are prepared is often more important than which type you choose.

Jason Heiselman, a New York-based certified nutritionist and professional chef at Hungryroot, noted that potatoes, regardless of color, are not a panacea.

“They’re not a magic food, but they offer added nutritional value compared to white potatoes.”

However, Heiselman said white and russet potatoes are also often misunderstood.

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“White and red potatoes are not unhealthy; that’s a misconception,” he said. “They are naturally fat-free, a good source of potassium, and provide complex carbohydrates that fuel the body.”

Experts say dark-colored potatoes, such as purple and red varieties, tend to contain more antioxidants. (iStock)

Yellow potatoes like Yukon Golds are also a good option, experts say; They offer more nutritional value than white potatoes, but fewer antioxidants than dark-fleshed options.

Experts agree that how you prepare potatoes is more important than which type you choose, and the healthiest way to cook potatoes is to steam or boil them with the skin on.

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“Baking, boiling and roasting are healthy methods compared to deep-frying, which adds calories and inflammatory fats and destroys heat-sensitive antioxidants like vitamin C,” Davis said.

Common cooking methods often unfairly label potatoes as unhealthy, said Anne Murray, a Texas-based registered dietitian and founder of Nourished by Anne.

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However, baking, boiling or air-frying potatoes rather than frying them can make them an important part of a balanced meal; So is skipping toppings like butter and marshmallows, as she demonstrated in a recent Instagram video.

Boiling potatoes with their skin on, steaming them or baking them in the oven helps preserve their nutritional values. (iStock)

“Eat red potatoes after your workout because they have the highest potassium content,” Murray advised. “Eat sweet potatoes in your regular lunch bowl because it will support your skin glow and help you stay full. Eat a Japanese sweet potato whenever you want. It has the highest amount of fiber.”

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Murray also highlighted a lesser-known nutritional trick: Chilling cooked potatoes before reheating them and eating them to create resistant starch and reduce their impact on blood sugar.

Fox News Digital has reached out to Potatoes USA, a marketing and research organization that represents potato farmers across the country, for comment.