As a “white food,” potato is often compared with white pasta and white bread, which is unsuitable for eating on a healthy diet.
Yet, potatoes are a healthy choice, offering 140 calories or 45 percent of your daily requirement for vitamin C.
And they possess higher potassium than bananas, are cholesterol-free, fat-free, and have no cholesterol or sodium.
According to research by potatolabs, adding alone red potatoes to a balanced diet can lead to a healthy life.
Red potatoes are extremely beneficial to health. There are many ways and benefits to include healthy red potatoes in your diet and daily life.
Are Red Rose Potatoes Good for You?
Yes, they are very good for our whole body and provide over 2x the antioxidants than their lighter counterparts.
They increase vigor, decrease stress levels, are fat-free, help maintain healthy blood pressure.
Red potatoes for your health:
Red potatoes have the highest amounts of minerals, vitamins, and beneficial phytochemicals for your health.
- Antioxidants Store– Red Rose potatoes are rich in quercetin, a flavonoid with powerful anti-cancer properties and anti-inflammatory.
- Eyes and Brain booster – They also contain more than lutein (for the health of your eyes) and Choline (for the brain’s well-being) more than other potatoes in this list.
- A powerhouse of Vitamin B6/ Niacin- Many red potatoes provide half of the recommended daily intake of vitamin B6.
- B6 assists in the metabolism of proteins and carbohydrates, and lipids and assists in the creation of red blood cells.
- A single red potato provides 30 % of niacin’s daily dose, which is vital to produce energy through food and assists indigestion.
- Niacin helps lower LDL cholesterol, a type of cholesterol that causes a rise in blood pressure – i.e.,” bad cholesterol and helps maintain healthy nerves and healthy skin.”
- Cardiac booster – When it comes to minerals like potassium essential to heart, nerve, and muscle control, people consider the banana their primary source.
- But the banana is only 422 milligrams of potassium contrasted with the red potato, which has 1,670 milligrams of potassium!
- Increased potassium intake helps the body excrete more sodium in your urine.
- Hypertension aid– This can aid in lowering blood pressure. Additionally, a large portion of all the nutrients in red potato lies within its skin.
PS – Don’t remove them from their skins.
Make them baked inside their skins for the highest quality nutrition.
Red potato nutrition profile and RDA:
The texture is waxy, and red potatoes remain firm even after cooking and have a slenderer (and the color of red) exterior than the other varieties of potatoes, according to potatoes USA.
3.0 ounces of baked red potatoes 3.5-ounce cooked red potato is made up of:
- Calories: 86
- The total fat: 0.1 g, the Daily Value is 0% (DV)
- Cholesterol 0.25 mg
- Sodium 12 mg, 1.1 100 % of DV
- Total carbohydrates: 19.4 g, 6% of DV
- Derived fiber: 1.8 g, 6.6% DV
- Sugar: 1.4 g, 3.3% DV
- Protein: 2.3 g, 5% DV
- Vitamin C: 12.5 mg, 14% DV
- Iron: 0.7 mg, 4.4% DV
- Potassium: 540.8 mg, 12 % DV
- Phosphorous: 71.4 mg, 6 % DV
- Vitamin B6: 0.2 mg, 12% DV
The more hue a potato’s color, the higher the number of antioxidants, as per UMaine.
PS – This means that red potatoes are healthier than russets with antioxidants.
Apart from their antioxidants, the reds and the russets are alike in nutrition. According to the USDA, look at this table to determine how they compare.
Most famous red potato recipes:
01. Bella’s Rosemary Red Potatoes:
The most simple, elegant food item ever! And this is the perfect way to impress your clients without any effort.
Use one teaspoon of dried rosemary if you don’t possess fresh rosemary. Bonne Appetit!
Step 1:
Preheating step: Make the oven reach 375° F (190 Celsius).
Step 2:
Mix the butter and oil before pouring into a 9×13-inch baking dish.
Add the potatoes to the dish and mix until evenly coated. Sprinkle the potatoes with rosemary salt and pepper.
Wrap aluminum foil around the rosemary.
Step 3:
Bake in your oven for thirty minutes or till the potatoes are soft.
Mix the potatoes frequently to ensure that they cook evenly.
02. Garlic Red Potatoes:
A Simple and tasty variation dish of red potatoes that one harvested recently. Excellent side dish!
Step 1
Preheating step: Let the oven preheat to around 375 F.
Step 2
Put potatoes into an oven-proof 8×8 inch dish.
Step 3
Take a small bowl, mix the ingredients like butter (molten), garlic, salt, and lemon juice sprinkled over the potatoes, and stir until coated.
Sprinkle Parmesan cheese over potatoes.
Step 4
Cover and bake in the oven that is preheated for 30 minutes.
Remove the cover, then bake till golden and soft when punctured by a fork, approximately 10 minutes longer.
Relish the red potatoes and serve hot.
Some other questions,
Related Questions and Frequently Asked Questions (FAQ):
Q1.) Which color potatoes are the healthiest among all?
Answer: Red potato is the healthiest potato when considering its mineral and vitamin density.
And they are even loaded with lots of macronutrients and phytochemical profiles.
Q2.) Which are the healthiest potatoes among all?
Answer: Hands down, Red Potato is the healthiest option of all, and so is the purple potato, which has low calories, is a rich source of complex carbs, and two times more antioxidants than their light-colored counterparts.
Q3.) Are red potatoes worthy for your fat loss?
Answer: Yes, potatoes, in general, are all good for fat loss because they fill your stomach quickly and are low on calories, so eat them without any tension.
Q4.) Are colored potatoes, in general, any good for you?
Answer: Yes, they are nice to use, and among them, purple potatoes are the best and so is the red one.
PS – Dark shades of potatoes = High Antioxidants.
Q5.) Does red potato provide a good or bad carb?
Answer: The baked, boiled, and mashed red potatoes are way more energetic than your regular pasta.
They are perfect fuel providers for our bodies.
Q6.) Are red potatoes any healthier than sweet potatoes?
Answer: Sweet potatoes lead to Vitamin A and allow for over 700% of RDA in just one medium size.
They also have 2x the Vit-C than red potato, but red potato beats on its antioxidant content.
Q7.) Which vegetable looks healthy but is difficult to consume?
Answer: It must be the traditional spinach, and this is not because it is unhealthy as such; it is more because it contains some pesticides.
And due to the presence of those, you better avoid it.
Q8.) Are red potatoes and Russet potatoes low on calories?
Answer: As a potent food item for weight loss, both have fewer calories, and red potato is a slightly better option than the Russet one.
Q9.) What does red potato taste likely?
Answer: They come with thin skin, a slightly more subtle and sweet flavor, and a waxy texture that allows them to stay firm and sweet.
So, they make up for a good stew or soup.
Q10.) How many carbs are there in one red potato?
Answer: Twenty-six-gram total carbs, no fat, 4g protein, 110 calories.
And this is the nutritional profile for one serving of a small red potato.
Q11.) Can it be harmful if I consume red potatoes daily?
Answer: If one consumes a medium-sized potato, it can serve as a source of a healthy diet and will not have any implications for cardiometabolic disorders.
Make sure potato comes as steamed/ baked and with fewer salt levels.
Q12.) Which is a better choice for mashed potatoes, russet or red?
Answer: Russet potatoes are light and fluffy when we mash them. And Yukon gives a buttery flavor with a dense consistency.
Red potatoes are firmer and waxy, so you need to hyper-mash them.
Q13.) Which is better for daily consumption, white or red potato?
Answer: There is no difference between the red and white potatoes on the nutrition scale, and both are very high in potassium and vitamin C.
Q14.) Do red potatoes have sugar?
Answer: Both the boiled and steamed potatoes come packed with vitamins and minerals but are low on sugar, fats, and salt.
So, it is decent on sugar.
Q15.) Are red potatoes any good for high blood pressure?
Answer: As per a study, if we swap a potato portion for vegetables, one could lessen the risk of Hypertension.
BHF foundation also supported this.
Q16.) Can red potatoes be eaten to lowering cholesterol?
Answer: Yes, it does a decent job of managing the cholesterol levels even better than diets with low trans fats.
And these fats are the most common culprits for cholesterol levels.
Q17.) Which is better among red or gold potatoes?
Answer: Red potatoes are low in calories and carbohydrates, whereas yellow gold is a fantastic source of iron/ calcium.
So, choose accordingly.
Q18.) How do the red potatoes feel?
Answer: Red potato’s firmness and vibrant red skin allow for a delicious feel for them.
And red potatoes help to make the tender but firmer potato salad.
Final Verdict:
Potatoes are often discarded because of their carbs; however, as per researchers at the University of Maine (UMaine), they’re very nutrient-rich.
Red potatoes come loaded with loads of antioxidants and minerals.
So naturally, the most nutritious potatoes are ones with darker-colored flesh, such as red and purple potatoes.
All spuds are lower calories, low in fat, and abundant in complex carbs. Darker-colored potatoes can provide more than twice the antioxidants as their lighter counterparts.
Choose low-fat options like roasting, broiling, or baking when cooking potatoes.
You can use olive oil or any low-fat sour cream instead of the full-fat version to limit saturated fat.
So, start using the red potatoes in your diet today.
Thanks For Reading!