Maybe you have heard mixed messages about potatoes and whether or not they are healthy. While you might be able to intuitively guess that french fries and potato chips aren’t the most nutrient dense form of potato, you might wonder about eating other forms!
Potatoes are nutrient dense and a great carbohydrate source for teenagers! However, the cooking method used does matter, as do the other components of your meals and snacks. Potatoes contain vitamin C, potassium, fiber, vitamin B6, and carbohydrates for energy. It’s best to avoid fried potatoes and eat them in other ways.
Just like anything else, too much of a good thing can be bad, so potatoes should still be consumed in moderation along with other nutrient-rich foods.
Read on for more information about the health benefits of potatoes, different ways to eat potatoes, and how much teenagers should be eating.
Health Benefits of Potatoes
Not only are potatoes delicious and pretty cheap, but they actually have lots of health benefits as well.
- Potatoes are a great source of carbohydrates. Carbs often get a bad rap, but they are an essential part of your diet! Your body uses carbohydrates for energy to fuel everything you do!
- Potatoes are packed with potassium, a mineral that is essential to managing a healthy blood pressure and keeping your heart healthy. A lot of the potassium is found in the skin of the potato.
- Potatoes contain vitamin C, which helps to strengthen the immune system, and protect your cells from damage. Vitamin C is important in making collagen which helps your skin stay healthy.
- Fiber is important for a healthy digestive system and circulatory system. Since a lot of the fiber is found in the skin of the potato, make sure you wash the outside very thoroughly before eating it.
- Potatoes are a good source of Vitamin B6 (AKA pyridoxine). B6 plays an important role in metabolism and the breakdown of carbohydrates and protein.
- Sweet potatoes, while they are “technically” not really a type of potato, are a great source of vitamin A which is important for vision.
Is a Potato a Vegetable?
Potatoes are technically considered a “starchy vegetable.” While they still have lots of great nutrients, they should be used more like a grain when preparing them in a meal. Peas, corn, beans, and winter squash are other starchy vegetables.
Favorite Ways for Teenagers to Eat Potatoes
Teens might forget about all the ways they consume potatoes. Here are a few popular ways to eat potatoes!
- French fries
- Potato chips
- Baked Potatoes
- Mashed potatoes
- Tater tots
- Hash Browns
If most of your potato consumption is from fried foods, like it is for a lot of teenagers, it would probably be beneficial to make a few changes to your eating patterns. Switch out those French Fries and Potato chips for a healthier alternative next time you go out to eat or need a snack. Making your own fries is usually a lot healthier than buying fries from a restaurant as well.
Tips for Eating Potatoes
If you still feel stuck on healthy ways to eat potatoes, here are a few tips!
- Remember that potatoes act like a starch. It is appropriate to include starchy foods at every meal, but your starch option should only be about ¼-⅓ of your plate. For example, if you are having chicken and potatoes for dinner, add a non-starchy vegetable like broccoli or carrots.
- Be aware of what toppings you are putting on your potatoes. Loading up a baked potato with lots of butter, cheese, sour cream, and bacon bits adds a lot of sodium and saturated fat to your meal.
- Experiment with herbs to give potatoes more flavor without having to add so much salt. Try rosemary or an Italian seasoning blend. Try cooking potatoes with a little bit of olive oil and fresh garlic and onion.
- Potatoes can be roasted, mashed, smashed, boiled, baked, steam cooked, slow cooked, pressure cooked, or air fried. Try a new cooking method. You might find one that you really like!
- Choose potatoes that are fried in a lot of oil less often. This doesn’t mean you can’t ever have french fries or potato chips, but other forms of potatoes should be consumed more frequently than these fried versions. There is a loss of nutrients like vitamin C when potatoes are fried.
- Air fryers are amazing and can be a great way of cooking potatoes without all of the excess oil. You can cut up a regular potato or a sweet potato and make your own healthier fries at home. And they will still be crispy and delicious!
- Try different kinds of potatoes for variety. Different foods have different nutrient profiles too! Maybe you try red potatoes, purple potatoes, yukon gold potatoes, baby potatoes, russet potatoes, or sweet potatoes. Russet potatoes are generally better for baking and mashed potatoes, but others are better for things like boiling and potato salad, because they hold their shape a bit better.
- Steer clear of potatoes that have turned green. If you have had some potatoes in your pantry that have started budding and turning green, it is probably a good idea to throw them out.
- Keep the skin! So many of a potato’s nutrients are found in the skin. However, if you do eat the skin, the potatoes should be scrubbed very thoroughly to get rid of bacteria and dirt.
- Potatoes should be stored in a cool and dark area. Exposure to sunlight can cause them to go bad faster. Similarly, storing them in close proximity with onions can cause them (and the onions) to go bad faster.
How Often Can Teenagers Eat Potatoes?
Most teenagers should be getting at least 50% of their total calories from carbohydrates each day. Very active teenagers might need more. Potatoes can be a great carbohydrate source, but they should not be the only source.
A healthy diet is one that includes lots of variety. In addition to potatoes, teens can also be getting carbohydrates from other starches like rice, beans, quinoa, and whole wheat bread. Fruit, starchy vegetables, and many dairy products are also a good source of carbohydrates.
There is really no need to put a limit on how often teenagers can eat potatoes if they are mindful of eating a balanced diet.
Who Should Avoid Potatoes?
Most healthy people don’t need to avoid potatoes. However, there may be some circumstances where intake needs to be limited. For example:
- A teen with diabetes may have to be judicious with their carbohydrate intake. This definitely doesn’t mean they can’t ever have potatoes, but they will need to be aware of how many carbohydrates they are consuming in one sitting.
- Teens with kidney problems may need to avoid potatoes because of the high potassium content. Your doctor should provide clear dietary recommendations if you are in a situation like this.
- Some medications, like certain blood pressure medications, can affect how much potassium your body stores. Some can cause you to retain too much potassium, while others make it harder for your body to store it.
- Teens on a beta-blocker medication may also need to moderate the amount of potatoes they eat due to the potassium content. Talk to your doctor if you are concerned about any of the medications you are taking.
What Happens if You Eat Too Many Potatoes?
Healthy eating is really all about finding balance. We know that potatoes are healthy, but if you eat too much, it may cause you to miss out on other nutrient-rich foods that are important for your body as well.
Since potatoes are high in carbohydrates, teens that are more active will likely be okay eating more of them. For example, a football lineman who needs 5,000 calories a day might need to do pretty large portions of potatoes, whereas a teenager who isn’t as active probably doesn’t need as much.
If you have questions about your individual needs, work with a dietitian to get more help for your specific situation.
Summary
Potatoes can be an excellent, nutrient-packed food for teenagers to include in their diet. They are a good source of carbohydrates, fiber, potassium, vitamin B6, Vitamin C, and other nutrients. However, teens should recognize that how potatoes are prepared and eaten definitely affect their nutrition status.
There are many possible cooking methods and even quite a few different types of potatoes, so try something new! Potatoes can be eaten as a side, as potato salad, as part of a soup, or even in bread!
Teenagers should not be afraid of potatoes, or of carbohydrates in general! Teens should incorporate balance and variety into what they eat and learn to enjoy lots of different foods. Teens that can do that will be healthier, and have a better relationship with food and with their body.
Resources
Cleveland Clinic. Are potatoes healthy? Health.clevlandclinic.org. Published January 21, 2021.
Nagdeve M. 11 incredible benefits of potatoes. Organicfacts.net. Updated July 21, 2021.
Ware M. How can potatoes benefit my health? Medicalnewstoday.com. Published October 13, 2017.
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