Potatoes are a powerhouse of nutrients and a common ingredient in Asian & Western cuisine, finding their way into everything from stir-fries to soups, stews, and curries. They’re loaded with carbohydrates, making them a great source of energy.
When it comes to nutrition, potatoes are packed with essential nutrients like potassium and vitamin B6. But here’s a pro tip: don’t peel your potatoes. A lot of the nutrients are in the skin, so when you peel them, you’re actually throwing away a good chunk of the benefits.
Potassium, one of the key nutrients in potatoes, is a real game-changer for your health. It helps keep your blood pressure in check, supports strong bones, and helps your body maintain a healthy balance of fluids.
And there’s more. Have you seen red potatoes? They’re not just pretty to look at. These potatoes are loaded with antioxidants, which are like your body’s personal bodyguards. They help protect your body from a wide range of diseases, including hypertension, heart diseases, and even some types of cancers. So, potatoes are not just delicious, they’re also a great ally for your health. Cool, isn’t it?
Types of Potatoes
There are various types of potatoes that you find in the supermarkets.
Floury Potatoes are suitable for mashing, baking, roasting and frying. When cutting floury potatoes, it will leave a white residue on the knife blade and the potato tends to cling to the blade. These potatoes are high in starch and low in water content. They have a fluffy and dry texture when cooked. When it is roasted, it has a crispy exterior. For example, Russet Potatoes, etc.
Figure 1: A Variety of dishes that uses Floury Potatoes
Waxy Potatoes are suitable for boiling, braising, stewing, curries as they hold their shape well when cooking. When cutting such potato, it appears to have a more translucent appearance, very little starch residue on the knife blade and have a tendency to fall away from the knife blade. These potatoes are low in starch and high in water content. When it is cooked, it has a firm and smooth texture. Choose these potatoes when you want the potato to hold its shape. Examples include King Edwards Potatoes, New Potatoes, Red Potatoes, "Holland" Potatoes, etc.
Figure 2: A Variety of dishes that uses Waxy Potatoes
General Purpose Potatoes fall midway between floury and waxy. They are a versatile type of potatoes where they have a moderate starch content. For examples Desiree potatoes, Gem Potatoes, Rua, Yukon Gold Potato, "Indonesian Potatoes", etc.
Figure 3: A variety of dishes that uses General Purpose potatoes
Mixed up the waxy and floury potatoes and unable to differentiate?
Put the potatoes into a brine solution of 1 part salt and 11 parts water. Waxy potatoes will float while floury potatoes will sink.
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How to purchase:
Potatoes should be free from green patches, cuts, bruises and any growth shoots.
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Storage:
Store in paper sacks or a cool, dry, dark and airy place.
If it is kept near warmth e.g. stove, potatoes will start to turn green and sprout.
If it is kept in a damp place, potatoes will quickly deteriorate. Â
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When to throw it out
Green, sprouting, and damaged potatoes are signs that they are producing poisonous alkaloids.
Serving Potatoes
After cooking potatoes, you can decide whether you would like to eat the potatoes warm or cold.
When potatoes are cooled after cooking, they form resistance starch that can make you feel fuller for longer as it takes a longer time for the stomach to digest and absorb. It is beneficial for weight control, gut health and times when you have 3 to 4 hours before exercise/training to replenish muscle & liver glycogen (i.e. Carbohydrate storage in muscles and liver).
Hot potatoes can cause a quicker spike in the blood sugar levels. Perfect for times when you have an hour before exercise/ training and immediately after training.
Nutritional Values of Potatoes (100g)
There are some differences in Nutritional Values for the different potatoes
Potatoes | Energy | Protein | Carbohydrates | Dietary Fibre | Potassium |
Floury Potatoes, baked, with skin | 401kJ; 96kcal | 2.9g | 19g | 2.8g | 780mg |
Waxy Potatoes, boiled, with skin | 228kJ; 54kcal | 1.7g | 10.8g | 1.5g | 335mg |
Recipes with Potatoes
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