A Guide to Potatoes and the Nutrition They Provide

Everyone loves potatoes. They're friendly, non-threatening, and a source of simple comfort in an increasingly complex world. Everyone appreciates potatoes because they are delicious, can be prepared many different ways and because, generally, we know what to do with them. Unless you undercook it and it's still hard in the center, a potato is fairly difficult to ruin.

According to the Potato Board (which represents more than 14,000 growers), during any given season, there are over a dozen varieties of potatoes commonly available in different parts of the United States Some are all-purpose, and others are best-suited to particular preparations.

Among the four major types, russets are most commonly used for baking or mashing. The waxy round reds or "new" potatoes are delicious when used in salads and potatoes au gratin, or for boiling, sautéing and grilling A third type, the long whites, are grown exclusively in California and Arizona. They are great for making scalloped potatoes or chips. The round white variety, common to the Midwest and Eastern states, is a good all-purpose potato. Select potatoes that are firm, with unblemished skin and store them in a dark, dry place - a 45- to 50-degree temperature is ideal. It is not a good idea to refrigerate potatoes since excess coolness causes the starches to convert to sugar, imparting a bitter taste.

One little-known fact about potatoes is that they contain a natural toxin called solanine. According to Carol Ann Rinzler, author of "The Complete Book of Food," solanine is a nerve poison that is created in the green parts of the potato such as the leaves and stem, or any green parts of the potato's skin. Solanine disrupts the body's ability to facilitate the transmission of energy between cells. But don't panic - the potatoes available to consumers contain such an insignificant amount of solanine that a healthy adult would need to eat more than four pounds at one time to experience any negative symptoms. As a precaution, however, be sure to avoid buying or cooking any potatoes with green eyes, green skin, or sprouts. Before cooking, scrub gently with a vegetable brush and rinse well.

Besides being versatile and tasty, potatoes are a great source of nutrients and fiber. In fact, a medium - size plain baked potato provides 50 percent of the Recommended Daily Allowance for vitamin C, in addition to a number of B vitamins, niacin and potassium. All this and only 110 calories.

The richest concentration of nutrients lies just under the skin, so be careful not to peel away this layer - or don't peel at all. Never soak cut potatoes in cold water for any length of 'time, since this causes vitamin loss.

Sources:

Marshall, Lydie Passion for Potatoes 1992

Rinzler, Carol Ann The New Complete Book of Food: A Nutritional Medical, and Culinary Guide 1999