Is Skin from Potatoes Good for You?
Potatoes have been a staple in the American diet since white settlers came to the United States in the 18th century. Now, it’s hard to imagine a Thanksgiving meal without mashed potatoes or French fries or even an evening meal without oven-baked potatoes or sweet potato fries. So, it’s no surprise that people are now wondering if potatoes have any health benefits beyond being a tasty vegetable. The answer? It depends on which part of the potato you’re talking about and what you’re planning to do with it!
The Nutrition in the Skin
Although potatoes are often associated with negative health effects, they do have some nutritional value—the skin is a great source of fibre. It’s also a significant source of vitamin C and potassium, making it a nutritious and versatile food. The vitamins in potato skins can be absorbed by your body if you eat them along with other foods containing fat or oil, such as butter or margarine. The recommended daily intake (RDI) of vitamin C is 75 milligrams per day for adult men and 90 milligrams per day for adult women; however, an additional 10-15 milligrams may be obtained from potato skins every day without any adverse side effects.
Benefits of Consuming Skin
Studies have shown that consuming potatoes with their skin is one of the healthiest ways to eat potatoes. A study published in 1999 showed that eating just five grams of potato skin per day could help reduce blood cholesterol and triglyceride levels while increasing levels of HDL, or good cholesterol. Several studies have shown that potassium in potatoes may help lower blood pressure and protect against stroke. And more research has found a link between potato consumption and reduced risk of type 2 diabetes. Finally, it’s been suggested that an antioxidant called anthocyanin (which is also present in blueberries) may be helpful for weight loss because it helps block fat absorption by inhibiting pancreatic lipase. Anthocyanin content varies greatly depending on soil conditions; however, you can get higher amounts by choosing red-skinned varieties like Red Bliss and Russian Banana over white-skinned varieties like Russet Burbank and Superior.
Ways to Use Skins in Your Meals
Chances are you’ve been throwing away your potato skins for years—but not anymore. The skin of potatoes is actually a powerhouse of nutrients, so start making potato skins part of your regular meal planning. Here are some ideas to get you started -Roast them: Place peeled and sliced potatoes on a baking sheet with olive oil and salt. Roast at 400 degrees F until golden brown and crispy, about 20 minutes. Season with rosemary or thyme before roasting if desired. Serve with salsa as a dip. -Bake them: Cut potatoes into wedges and toss in olive oil, paprika, garlic powder, salt and pepper. Bake at 425 degrees F until tender, 25-30 minutes. Top with feta cheese or grated parmesan cheese after they come out of the oven.