There is no evidence that rinsing sliced or cubed potatoes removes a significant amount of carbohydrates. When you rinse potatoes, some of the starchy residue may be removed from the outer layer of the potato, but this will not decrease the carbohydrate or calorie content.
By Rachel Rothman, M.S., R.D.
Question: Does rinsing potatoes that have been sliced or cubed for cooking remove any substantial amount of carbohydrates? Thank you so much.
Answer: Great question, Catherine. A large baked potato (3” by 4.25”) has about 63g of carbohydrates and 300 calories (that’s about 25% of carbohydrates and 15% of calories that an average person needs in a day.) There is no evidence that rinsing sliced or cubed potatoes removes a significant amount of carbohydrates. When you rinse potatoes, some of the starchy residue may be removed from the outer layer of the potato, but this will not decrease the carbohydrate or calorie content.
However, just because washing potatoes does not decrease the carbohydrate content does not means potatoes can’t be part of a healthy meal! Steer clear of fried potatoes (like French fries) and baked potatoes with lots of added butter, sour cream, bacon bits or other fatty additives; which can really add up the calorie and fat department. Fruit and Veggie More Matters explains why potatoes are a healthy choice (along with providing some great recipes). Potatoes are high in fiber (which helps keep you full for longer), are an excellent source of vitamin C and B6, are a good source of magnesium, AND they even have more potassium than a banana!
Here are some tips when preparing potatoes to keep your recipes healthy:
· Bake your “French fries”. Cut potatoes into wedges, add a bit of olive oil and your favorite herbs or spices and bake.
· Potatoes come in many sizes – Choose a smaller one and load up on healthy additives to fill you up, such as steamed broccoli or sautéed mushrooms, non-fat Greek yogurt and chives or dill.
· Lighten up your mashed potatoes. Use fat free milk and less butter for a healthier recipe, like this recipe from Cooking Light.
· Try sweet potatoes. Although similar in calories and carbohydrates, they are filled with more vitamins and minerals, like beta carotene and vitamin E, than the traditional white potato.