How healthy are potatoes?

NY Times -  Sweet potatoes tend to get most of the nutritional glory, but regular potatoes (russets, fingerlings, red and Yukon Golds) deserve another look. The tubers help to support your immune system, aid in various bodily functions and keep you energized.

“Potatoes often get a bad reputation” because they’re commonly eaten in the form of French fries or potato chips, said Tal Kleiner, a clinical nutrition manager at NYU Langone Health. But when they’re prepared in a healthy way, potatoes are an “amazing, nutrient-dense” food, she added.

Potatoes are high in carbohydrates (a medium-size peeled russet potato has about 35 grams), but that doesn’t make them “inherently bad,” explained Tara Schmidt, a dietitian and instructor of nutrition at the Mayo Clinic in Rochester, Minn. — it just means they may not be considered an “unlimited” food.

Potatoes are complex carbs that take longer for the body to break down and digest than simple carbs, so they provide a steadier source of energy, which helps you feel fueled and fuller for longer, Ms. Kleiner said.

But certain varieties do have a high glycemic index, meaning they can rapidly spike blood sugar, Ms. Kleiner said. Diets rich in foods with a high G.I. have been linked to an increased risk of diabetes and heart disease. Waxy potatoes, like fingerlings and red potatoes, tend to have a lower G.I. than russet or Idaho potatoes, she explained, and boiled and roasted potatoes have a lower G.I. than fried or mashed ones.

To help manage blood sugar spikes and slow digestion, Ms. Schmidt suggested “meal balancing” by pairing potatoes with lean protein, healthy fats and nonstarchy vegetables.