Food Facts Friday: Potatoes
Mashed, baked, roasted, boiled, fried…. These are just some of the ways this vegetable is enjoyed year-round. Popular and versatile, potatoes are a staple in many households and additionally used for alcoholic beverages, livestock feed and plant research.
Mashed, baked, roasted, boiled, fried…. These are just some of the ways this vegetable is enjoyed year-round. Popular and versatile, potatoes are a staple in many households and additionally used for alcoholic beverages, livestock feed and plant research.
It’s believed potatoes originated in Peru and were then introduced to Spain and greater Europe. Today, there are nearly 4,000 varieties of potatoes worldwide. Some common types are russet, red, white, yellow and purple. When storing potatoes, keep them away from light in an open bowl or paper bag between 43 to 50° F, a temperature usually found in basements, cellars, garages or sheds.
Potatoes and a Kidney-Friendly Diet
Nutritionally, potatoes are high in potassium, fiber, vitamin C and magnesium and a good source of carbohydrates. Potatoes can be part of a kidney-friendly diet, but be mindful of their potassium. One medium white potato contains 867 mg of potassium. However, you can actually decrease the potassium content of fresh potatoes with the way you prepare it. One of the best ways to reduce the potassium content in potatoes is to double boil them. Another method is to soak potato pieces in room temperature or warm water for 2 to 4 hours before cooking. These methods can reduce the potassium content by 50%. The recommended portion size is 1/2 cup of double-boiled or soaked potatoes. A kidney-friendly portion for most low-potassium diets is 1/2 cup drained canned potatoes or instant potatoes from dry flakes.
The Double Boil Method
- Cut, slice or grate potatoes into small pieces.
- Boil potatoes for 3 to 5 minutes in a large pot of water.
- Rinse potatoes and drain the water from the pot.
- Boil potatoes again for 3 to 5 minutes in a fresh large pot of water.
- Prepare as desired.
By double boiling and adding low-potassium vegetables (such as broccoli, bell peppers or onions) to round out your side dish or meal, you can enjoy potatoes are part of your kidney-friendly diet.
Potatoes in Recipes
Check out these delicious potato recipes from the DaVita kitchen to try, as well.
- Garlic Mashed Potatoes
- Low Potassium Style Fried Potatoes
- Low Potassium Style Stewed Potatoes
- Picnic Potato Salad
Potato Nutrition Facts
White Potatoes – double-boiled – 1/2 cup
- Calories 86
- Carbohydrates 19 g
- Sodium 23 mg
- Potassium 150 mg
- Phosphorus 49 mg
- Fiber 2 g
- Fat 0 g
- Protein 2 g
White Potatoes, canned, unsalted – 1/2 cup
- Calories 56
- Carbohydrates 12 g
- Sodium 5 mg
- Potassium 206 mg
- Phosphorus 25 mg
- Fiber 2.2 g
- Fat 0 g
- Protein 1.3 g
White Potato – 1 small, baked (not recommended for a low-potassium diet)
- Calories 128
- Carbohydrates 28 g
- Sodium 14 mg
- Potassium 738 mg
- Phosphorus 97 mg
- Fiber 3 g
- Fat 0 g
- Protein 3.5 g
References
- https://www.healthline.com/nutrition/how-to-store-potatoes. Accessed December 31 2020.
- https://en.wikipedia.org/wiki/Potato. Accessed December 31 2020.
To see this blog post or others, visit: blogs.davita.com
