The health benefits of potatoes have been well studied, and we know a single spud is packed full of nearly all of the macro- and micronutrients that the human body requires. A low-calorie source of not only fiber, protein, and clean carbohydrates, potatoes can also provide important antioxidants that can boost immune health and cardiovascular function and improve digestion. With so many vitamins and minerals, potatoes continue to be one of the most important staple foods in the world.
Of course, the term “potato” doesn’t just refer to one type of crop. There are many varieties of this popular produce, and each has its own unique characteristics, including differences in nutritional value. Different varieties also have different flavors, and one variety might be better for a particular dish than another.
Follow along as we discuss a few of the most common varieties of potatoes and the benefits of each. We’ll also offer a few cooking hints and tips so that you can maximize flavor as well as health benefits.
Potatoes: An Origin Story
There are thousands of varieties of potatoes that exist in the world today, but all of them belong to the same species: Solanum tuberosum. Each type of potato can also claim descent from a wild species that was domesticated in Peru nearly 7,000 years ago. The species thrived as a staple food source in South America for millennia and was introduced to the wider world by the Spanish beginning in the 1500s. Over the centuries, as the potato has become a critical food source for populations the world over, careful breeding has given rise to more and more varieties, each of which has been cultivated to achieve specific properties.
As they spread across the world, different cultures have also found new methods of preparing potatoes, with many countries having unique recipes dedicated to this staple crop. In Ireland, potatoes were historically boiled, while in Belgium they were fried in oil (the beginnings of what would become “French fries”). Other common methods of preparation, such as mashed potatoes, have their beginnings in the crop’s ancestral homeland in Peru and Bolivia.
The Different Types of Potatoes
While there are thousands of potato varieties, all of them can be slotted into one of three categories: starchy, waxy, and all-purpose. The levels of starch in each category of potato affect both how they can be prepared and their nutritional value:
- Waxy potatoes have a higher moisture content than their counterparts and a greater amount of both fiber and sugar. The increased fiber content helps to offset the glycemic impact of these potatoes, however, and they tend to cause fewer blood sugar spikes than the starchy varieties. The high amount of moisture means that they are excellent for recipes with minimal additives, such as baked potatoes.
- Starchy potatoes, as you can probably guess, contain more starch. This makes them better at retaining their shape and texture when they are fried or otherwise made into crispy or crunchy foods.
- All-purpose potatoes have a middling amount of starch and sugar. This balance makes them excellent for roast potato dishes and other recipes that strike a balance between baking and frying.
Here’s a closer look at how some of America’s favorite potatoes fit into these categories:
Yukon Gold Potatoes
Yukon golds are one of the most common varieties of potatoes you’ll see in the supermarket and on restaurant tables worldwide. Instantly recognizable for their smooth, golden-brown skin, the Yukon gold is an all-purpose potato that is packed with fiber, making it both excellent for digestion and good for reducing cholesterol in the bloodstream. In addition, this variety of potato receives its unique gold coloration from vitamins called carotenoids, which can help to support skin health and healthy blood pressure levels.
Red Potatoes
Red potatoes are of the waxy variety, and they contain a lower starch content and, therefore, can have a higher glycemic impact than other potato types. Nevertheless, the dark red color of their skin is a clear indication that they are among the most antioxidant-rich potato varieties out there, meaning they can support heart health and skin health and may provide a boost to the longevity of those who include them as part of a healthy diet.
Russet Potatoes
Russet potatoes are the single most popular variety of potato in the North American continent. This popularity is the direct result of their versatility. They are a starchy potato that can be cooked into French fries and hash browns and still taste excellent when mashed or baked. The skins of Russet potatoes contain plenty of antioxidants; however, their lower moisture content means that they do not always cook as well without additives. The fact that these potatoes are frequently prepared with large amounts of butter and salt means that many of their health benefits are frequently offset by unhealthy cooking methods.
Purple/Blue Potatoes
Whenever you are shopping for healthy fruits and vegetables, color is often a reliable indicator of their potential health benefits. That’s why nutritionists often recommend eating all the colors of the rainbow. Different colors are indicative of different types of nutrients, and vegetables that are darker and richer in color are often healthier.
For this reason, purple or blue potatoes are among the healthiest ones you can find. They gain their natural coloration from anthocyanin compounds—the same type that gives blueberries their health benefits. The color also gives them a great deal of added flavor, meaning they can be prepared with fewer additives than other varieties.
Potatoes for Food Security
So, “Do all potatoes have the same nutritional value?” They do not. While all potatoes contain a great deal of the necessary nutrients for a healthy diet, the nutritional values differ from variety to variety. The above-mentioned varieties are among the most commonly eaten potatoes in the United States, but there are hundreds of others to choose from. Their versatility, low cost, and ease of shipping mean that they are one of the most important crops for ensuring food security across the world.
For more information about how farmers are using this critical food source to improve food access in the United States and beyond, visit the Washington State Potato Commission website. Organizations such as these are leading the charge toward ensuring that populations everywhere can access healthful, delicious, and versatile foods that can meet all their nutritional needs.