Potatoes

Potatoes

Potatoes are member of the Solanaceae family and are the number one vegetable crop in the world.

In recent years, we've discovered there's a dark side to this seemingly innocuous "comfort food". White potatoes are a high glycemic index food that rivals pure sugar in its ability to spike blood sugar levels, which contributes to weight gain and increases the risk for diabetes. Potatoes are also on the Dirty Dozen - the top twelve crops most contaminated with pesticides.

Opt instead for sweet potatoes. If a craving for "mashed potatoes" arises, try our Horseradish Smashers - which substitute turnips for taters.

Glycemic Index=85
Glycemic Load=26
Antioxidant Score (ORAC)=1,680

*Baked russet potato

The Benefits

*Excellent Source of: Vitamin B6, Vitamin C
*Good Source of: Fiber, Folate, Iron, Niacin, Magnesium, Phosphorous, Manganese
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Corn, No Yeast, No Peanuts, No Legumes, No Grains

Selecting and Storing

Nutrition Information(amounts per serving)

Serving Size: 1-medium POTATOES,RUSSET,FLESH & SKN,BKD

OMEGA-6 / OMEGA-3 RATIO: 3.12

Calories: 168

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.22 g	*
Saturated Fat	0.04 g	*
Monosaturated Fat	0 g	*
Polyunsaturated Fat	0.07 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	17 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	37.1 g	*
Sugars	1.9 g	*
Fiber	4 g	*
Protein	4.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	17.3 IU	0%
Vitamin C	22.3mg	37%
Vitamin D	0 IU	0%
Vitamin E	0.07 IU	0%
Vitamin B6	0.61 mg	30%
Vitamin B12	0 mcg	0%
Vitamin K	3.5 mg	4%
Folate	45 mcg	11%
Niacin	2.3 mg	12%
Riboflavin	0.08 mg	5%
Thiamin	0.12 mg	8%
MINERALS
Calcium	31.1 mg	3%
Copper	0.19 mg	10%
Iron	1.8 mg	10%
Magnesium	51.9 mg	13%
Manganese	0.39 mg	20%
Phosphorous	122.8 mg	12%
Potassium	951.5 mg	27%
Selenium	0.87 mcg	1%
Sodium	24.2 mg	1%
Zinc	0.61 mg	4%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	10.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	34.6 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).