Golden potatoes are a type of potato originally found in North America.
They’re yellow and golden in color and can grow to be as large as an orange.
Golden potatoes are nutritious and taste great.
They are often found in the cuisines of France, Italy, Spain, Ireland, Japan, and China.
They have a smooth, creamy texture and thin skins, with a subtle flavor that goes well with other vegetables.
Some people prefer golden potatoes because they have an earthy taste and firm texture that goes well with mashed or baked dishes.
The nutritional value of one medium-sized potato is:
In addition to having zero fat, golden potatoes are an excellent source of vitamin B6 and magnesium, minerals that help regulate blood pressure and control cholesterol levels.
Potato consumption has long been linked to reducing the risk of high blood pressure and hypertension, as well as overall reduced risk of heart disease.
Golden potatoes are usually eaten with the skin on for their naturally high levels of carotenoids.
Carotenoids are beta carotenes, a powerful antioxidant that gives plants their red and orange colors.
Beta carotenes metabolize into vitamin A, also known as retinol. Vitamin A is an essential nutrient that promotes eye health, prevents infections, and reduces the risk of night blindness.
Golden potatoes are generally more nutritious than regular potatoes.
This is because they have a low Glycemic Index and contain antioxidants and beneficial phytochemicals.
They also contain less starch and more complex carbohydrates which make them healthier for people with diabetes or those who want to lose weight.
The amount of vitamin C content in golden potatoes is about 12% of your daily needs per 100 grams serving of the tuber.
They also contain a high amount of potassium which can help with promoting healthy blood pressure levels and reducing the risk of stroke and heart disease.
The folate content in golden potatoes is known to convert carbohydrates into energy used by the body for cellular processes such as DNA synthesis.
Magnesium from golden potatoes will serve as an electrolyte in the body.
It helps regulate the function of nerves, muscles, and cells by carrying electrical currents across cells.
Golden Potatoes Nutrition
In addition, there are numerous health benefits linked to the consumption of potatoes, including:
Boosts The Immune System
One golden potato has around 69% recommended daily intake of vitamin C which is about 68% more than a medium-sized apple.
Vitamin C is an essential antioxidant that boosts the immune system and protects cells from damage from free radicals.
Free radicals are almost impossible to avoid. We absorb them from air pollutants, cigarette smoke, ozone, industrial chemicals, and radiation.
When the levels of free radicals exceed that of antioxidants, the body goes into a condition called oxidative stress.
Prolonged oxidative stress can lead to severe health problems like heart disease, diabetes, and cancer.
Lowers Blood Pressure
In addition, the nutrients in gold potatoes can be helpful for people with metabolic syndrome.
They contain more vitamin C, vitamin B6, and potassium than regular potatoes.
Potassium is an essential mineral that can help lower blood pressure, prevent hypertension, and decrease the effects of sodium.
The recommended daily intake of potassium is 4,700mg.
Golden potatoes are a healthy source of energy.
The 26 g of carbohydrates contained in a medium potato come mainly from starches and fiber, with zero fat.
45% to 65% of the caloric intake should come from carbohydrates.
A medium potato contains 120 calories, an excellent energy source with no fat, cholesterol or sodium.
Are Golden Potatoes Fattening?
Adding salt, sugar, or refined cooking oil will make potatoes fattening if consumed excessively.
For example, deep-frying golden potato fries will increase their caloric count and potentially make them fattening.
However, boiled, roasted, or baked golden potatoes are healthy, delicious food that can be eaten in large quantities without guilt.
They have a distinct yellowish-white color in contrast to the golden-brown of regular potatoes.
Although low in calories with zero fat, they are high in carbohydrates.
One medium-sized potato contains 26g of carbohydrates, and might not suit a low-carb diet.
Carbohydrates are macronutrients made up of starches, fiber, and sugars.
They contain carbon, hydrogen, and oxygen and can be metabolized to release energy into the body.
There are simple and complex carbohydrates.
Simple carbohydrates are high on the Glycemic Index, causing blood sugar levels to spike quickly and recede.
They are frequently found in refined grains like white rice, white bread, and pasta.
Complex carbohydrates contain slow-burning energy and are low to moderate on the Glycemic Index.
Golden potatoes are complex carbohydrates.
Because of their moderate GI, energy is released over a longer period, helping you feel fuller for longer, and contributing to appetite control and weight loss.
Do Golden Potatoes Have Fewer Carbs?
Potatoes are good for you when consumed in moderation but they have more carbs per serving than most other vegetables which makes them a higher-carbohydrate food.
Carbohydrates are a source of fuel for the body, but excessive consumption might lead to weight gain and increase the risk of developing type-2 diabetes.
A carbohydrate-rich diet stimulates the release of insulin, the hormone that regulates blood sugar levels.
The body releases insulin from the pancreas when carbohydrates are consumed, raising glucose levels. Insulin then stimulates the uptake of glucose into the cells, spiking blood sugar levels.
Your cells use glucose for energy while storing any extra in the liver, muscles, and fat cells.
The more glucose is consumed, the more insulin is released.
Once glucose moves into the cells, blood sugar levels go back to being normal.
Low blood sugar causes different cells to release another hormone called glucagon from the pancreas.
Glucagon makes the liver break down stored sugar called glycogen and release it into the bloodstream.
Insulin and glucagon take turns during the day to keep steady blood sugar levels.
Excessive consumption of glucose can lead to weight gain if it is not burned off as energy.
Which Kind Of Potato Has The Least Carbs?
One small, yellow, or russet potato will have about 100 calories and 25 g of carbs while a carisma potato may have around 70-80 calories with 15 g of carbs.
Carisma is a new type of potato that is perfect for steaming, grilling, baking, and frying.
It has been marketed as the first and only low-GI potato.
In addition, they have less carbohydrates than regular potatoes.
Carisma potatoes are the result of research by scientists at Agroscope, Switzerland in 2015.
The Agroscope scientists wanted to develop a vegetable that offers consumers healthy food without compromising on taste.
The carbohydrate content of the potato plants depends on the variety and location.
Some potatoes have a high Glycemic Index while some are low to moderate.
The Glycemic Index (or GI) is a ranking system that rates foods by the effect they have on blood sugar levels on a scale of 0 to 100.
A low GI food is 55 and under, moderate GI 55 to 69, and high is 70 and above.
While russet, yellow, and white potatoes are high GI, carisma potatoes are 55.
Carisma is supposedly the first and only low-GI potato available.
It is not genetically modified and was first grown from seed in the Netherlands.
A medium-sized carisma potato will have 70 calories and 15 grams of carbohydrates, compared to 26 grams of golden potatoes and 37 grams of regular yellow or russet potatoes.
While high in carbohydrates and GI, golden potatoes are still healthier than regular potatoes.
If carbohydrates are a concern, think about switching regular potatoes out with lower carbohydrate potatoes like the carisma and golden varieties.
Golden potatoes are an excellent source of vitamin C, potassium, fiber, phosphorus, thiamine, and folate.
They can be consumed daily as part of a healthy diet and will be a great low-fat source of carbohydrates.
Just enjoy the potatoes and all the best to your health!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.