Potatoes are among the most misunderstood foods. How did this happen? We’re not exactly sure, but it seems that many people believe potatoes are not nutritious, should be avoided if you want to lose weight, and are boring. We’re here to tell you that none of this is true and to explain the wonders of six different types of potatoes and how they provide great benefits, taste, and variety.
Potatoes 101
For a so-called boring vegetable, potatoes are available in several thousand varieties around the world, although the number that are cultivated is considerably less. Each variety has specific characteristics and recommended ways they can be prepared and enjoyed to their fullest.
In fact, potatoes can be prepared in dozens of ways. This may be part of one misconception about the tubers: that you should avoid them if you want to lose weight. That can be true if you choose a baked potato and cover it with butter and sour cream or you eat French fries or scalloped potatoes swimming in cheese and sauce.
But the potato itself is not high in calories. In fact, 100 grams of boiled potatoes (about 2/3 cup) with skin provides approximately 87 calories, 1.9 grams protein, 20.1 grams carbohydrates, 1.8 grams fiber, and 0.1 grams fat. Potatoes also provide potassium, vitamin C, vitamin B6, and folate, as well as the antioxidant and polyphenol called chlorogenic acid.
Read about the surprising health benefits of potatoes
Types of potatoes
Potatoes are placed into categories, the number of which changes depending on who you ask. We have chosen six and discuss how to enjoy each of them.
Russet
This variety may be the most popular. If you love baked potatoes, then reach for a russet. This variety typically is large with rough, thick dark brown skin and pale, starchy flesh. Russets also are great for mashing, but be sure to remove the skin first. Another favorite way to use russets is for French fries because the flesh becomes crispy when deep-fried. However, you can make healthier baked French fries using russets as well. Don’t use russets in soup, as they will disintegrate!
Read about potatoes: healthy or not?
Blue/purple
These colorful potatoes have dark purple or blue skins and purple flesh that is the result of a high concentration of anthocyanin, a potent antioxidant. Among the popular types in this category is All Blue, which has a whitish ring around the edge of the purple flesh. These potatoes are best boiled, baked, mashed, roasted, or fried.
White
Thin tan or beige skin and pale flesh are characteristic of these potatoes. Baked white potatoes are creamy, and you can boil, roast, or grill them as well. White potatoes are considered all-purpose, so if you don’t which potato to choose for a recipe, choose white.
Yellow
These potatoes have a thin golden skin and yellowish, creamy flesh. Enjoy them mashed, boiled, fried, roasted, or baked. Because the skins are so thin, you don’t need to peel these potatoes before using them. Yukon gold is one of the most popular varieties in this category, and you’ll find them in lots of potato salads.
New/fingerling
Potatoes in this category come in a variety of skin and flesh characteristics. They share the fact that they are small and tubular in shape and you don’t peel them before cooking or eating. However, they are quite diverse beyond that. Red Thumb potatoes, for example, with their creamy pink flesh, are best for roasting, grilling, boiling, and pan-frying. The Russian Banana potato has yellow, buttery flesh, waxy skin, and is best roasted, grilled, boiled, or pan-fried as well. The Purple Peruvian fingerling, however, is starchy and can be mashed or deep-fried as well as baked or roasted.
Red
The thin, waxy red skin of this potato variety indicates it has a higher moisture content than some other potatoes. If you want a potato that keeps its shape when cooked, then this variety with its pale flesh is a good choice. We suggest leaving the skin on when enjoying the buttery, sweet flesh. Boil, mash, bake or roast the reds, which include Red Bliss among others.
Enjoying potatoes
If all this talk about potatoes has you yearning to try a new recipe or two soon, here are a few to get you started. Also check out recipes for olive oil mashed potatoes, quick and easy seasoned potatoes, potatoes tapas, and scalloped potatoes.
Roasted Red Potatoes
- 2 lb baby red potatoes, cut in half
- 2 Tbs avocado oil
- 6 cloves garlic, minced
- 1 Tbs each fresh chopped thyme, dried oregano, and fresh cilantro
- 1 tsp salt
- ¼ cup chopped pecans or walnuts
Preheat oven to 450⁰F. Toss the potatoes with all of the ingredients until they are coated. Arrange them on a baking sheet cut side down. Roast the potatoes; rotate the sheet after 15 minutes, then cook for an additional 10 to 15 minutes until golden brown.
Herbed Mashed Potatoes
- 2 lbs yellow or blue/purple potatoes, cubed
- ½ cup sour cream
- ¼ cup butter
- 2 garlic cloves, minced
- 1 Tbs each fresh dill, cilantro, and parsley
- ¼ tsp salt
- ¼ tsp pepper
- ½ cup grated plant-based or regular cheddar cheese
Place potatoes in a large pot, add enough water to cover them and bring to a boil. Reduce heat and cook the potatoes, uncovered, for 10 to 15 minutes. Drain and mash potatoes. Combine all of the remaining ingredients in a 3-quart slow cooker and stir in the mashed potatoes. Cook, covered, for 2 to 3 hours on low.
Bottom line
Potatoes are a versatile, nutritious food, and each of the many types of potatoes offers a different culinary experience. Be sure to try a variety of potatoes and discover the wonders of this basic food.
