Types of breakfast potatoes

After all, hash browns — Matt’s pick — are shredded potatoes, fried in boatloads of oil until super-crispy. Home fries are a harder sell: Soft chunks of cooked potato, pan-fried with onions and maybe peppers until golden brown outside and tender within. Hash browns are merely crispy.

Steam the potatoes instead of boiling

So the next time you’re prepping potatoes for another dish or just softening them on their own, try steaming them instead of boiling. Another advantage? Unlike a big pot of boiling water, steam won’t dilute the flavor of the potatoes substantially.

In 100g of steamed potatoes, you’ll find just 100 calories, no fat, no sodium, no cholesterol, and no gluten. Instead, you’ll get nearly half your daily dose of vitamin C, more potassium than in a banana, and plenty of vitamin B6, fibre, magnesium, and antioxidants.

The information gathered leads us to a conclusion that rice, especially brown or parboiled kind (white one with added nutrients) is a better choice than potatoes thanks to its high vitamin content and low glycemic index.

Eating one medium-size potato a day can be part of a healthy diet and doesn’t increase cardiometabolic risk — the chances of having diabetes, heart disease or stroke — as long as the potato is steamed or baked, and prepared without adding too much salt or saturated fat, a study by nutritionists at The Pennsylvania

Cooked potatoes

Yet, in other cases, this food may harbor harmful bacteria without any noticeable signs. Especially once cooked, potatoes are a high-risk food for bacteria that can cause food poisoning. That’s because they hold a lot of moisture, are slightly acidic, and contain some protein ( 12 , 13 , 14 ).

In short, it can be fattening if eaten with an unhealthy diet, but weight loss friendly if eaten with a healthy and well-balanced diet. Summary: In Asian countries, rice is consumed up to six times per day. Rice consumption seems to protect against weight gain in these populations.

If you need more convincing, Borgi said, take a look at the latest dietary guidelines, which suggest women consume no more than five servings of starchy vegetables a week and men, six. “If you‘re consuming five servings of potatoes, then you can‘t have any of the other starchy vegetables, such as yams, corn or peas.”

The fiber found in sweet potatoes is mostly insoluble and includes a few specific types, such as cellulose, lignin, and pectin ( 38 ). Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel movements.

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status.

Citrus fruits and berries may be especially powerful for preventing disease. A 2014 study ranked “powerhouse” fruit and vegetables by high nutrient density and low calories. Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit.