What Is the Nutritional Value of the Potato Skins?
In the old days, potato skins were peeled prior to cooking with the idea that they would be cleaner and therefore healthier. Fortunately for the people who have had the tedious job of peeling potato skins, removing them is not only unnecessary, but also may be detrimental. Leaving the potato skins intact can make meals made with potatoes more nutritious.
Potato skins store many nutrients and also contain a lot of fiber, which is essential for a healthy diet. Leaving the potato skins on also helps preserve the nutrients in the flesh of the potato, which have a tendency to escape during cooking. Based on a 2000 calorie diet, a large baked potato, including the skin, has 278 calories. Only 3 of these calories are from fat. A baked potato contains only 1% of the fat allowance considered as part of a healthy diet, with 0% of this being saturated fat.
The potato, as well as the skin, is a great source of vitamin C, vitamin B6, copper, potassium, manganese, and dietary fiber. Potatoes and potato skins contain 18% of the recommended daily allowance of iron and 7.5 grams of protein, which is rarely found in vegetables in such high concentrations. Potato skins also contain a variety of phytonutrients, which are a natural source of antioxidants that help to prevent cellular deterioration of the body. The phytonutrients found in potatoes include carotenoids, flavonoids, and caffeic acid.
Potatoes are classified as a tuber, meaning bulb or root, and contain a protein called patatin specific to these types of vegetables. Patatin also works as an effective antioxidant and helps to lower blood pressure. Potato skins may even help to provide protection against heart disease and cancer.
There are numerous delicious ways to prepare potato skins. In the United States, however, they are often eaten in unhealthy ways. Greasy French fries, baked potatoes loaded with butter and sour cream, and potato skins piled high with cheese and bacon are some common examples. The condiments often added to potato skins are usually high in saturated fats, which are known to contribute to heart disease, thus combating the protection the potato itself offers. Healthier alternatives to the fatty flavorings commonly placed on potato skins include hummus, onions, and butter alternatives, among others.
It should be noted that in many areas, potato crops are sprayed with chemicals to protect them from pests and disease. These pesticides can become concentrated in the potato skins. Any consumers who are concerned about the possibility of ingesting pesticides may want to purchase organically grown potatoes.
Written by J.Gunsch
