Because of their color, blue potatoes add a unique flair to everyday cuisine. In their native land of South America, they are often used in conjunction with herbs and spices to make salads and potato cakes, or they get sliced up, dried and eaten as they are. From a nutritional standpoint, these blue-pigmented heirlooms have multiple bells and whistles.
All forms of potatoes are high in carbohydrates and low in protein and fat. Protein, carbs and fat make up the macronutrients, which the body needs in sizable amounts for daily function. Five small blue potatoes contain 19 grams of carbs, 2 grams of protein and 0 grams of fat. The recommended daily intake of carbs is 130 grams for the average adult. Women should aim for at least 46 grams of protein a day, while men should get 56 grams. Preparing the potatoes as a side dish with other foods will alter the macronutrient content of the meal. For example, having a lean steak with blue potatoes will increase the protein content.
Blue potatoes contain a moderate amount of dietary fiber. This non-digestible substance helps fill you up, and it also regulates blood sugar and prevents high cholesterol. A serving of five small potatoes contains 2 grams of fiber. Adult women should get at least 20 grams of fiber a day, while men should consume 30 grams or more.
Cholesterol is produced naturally in the liver and used for hormone production and cell formation. Foods with a high amount of cholesterol will raise blood cholesterol levels, which increases the risk for heart disease. Blue potatoes have 0 grams of cholesterol. However, if you were to add butter to your potatoes, the cholesterol and fat content would increase. One tablespoon of butter contributes 31 milligrams of cholesterol and over 11 grams of fat.
Potassium content is high in blue potatoes, and other varieties as well. Five small blue potatoes contain 510 milligrams. The recommended daily intake of potassium is 4,700 milligrams. This electrolyte mineral is responsible for muscular and digestive function, as well as muscle contractions. Meats and fish have a high amount of potassium as well. Pairing blue potatoes with meat will create a high-potassium meal.
Blue potatoes have a small amount of iron, which is necessary for oxygen transportation through the system. A serving of five small potatoes contains 6 percent of the recommended daily intake of iron. Both meat and fish have high iron content. Eating blue potatoes alongside them will make your meal higher in iron.
Blue-colored fruits and vegetables, such as blue potatoes, have a particular substance known as anthocyanins. These powerful antioxidants soak up renegade cells called free radicals, which reduces the risk of cardiovascular disease, stroke and cancer. Preparing the potatoes with any other bright-colored vegetable will boost the antioxidant power of the meal even more. Broccoli, cauliflower and cabbage for example, contain substances known as indoles, which have the same affect as anthocyanins.
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