What potato skin can you not eat?

Potatoes are a nutritious and versatile vegetable that can be prepared in many different ways. However, there is some debate around whether the skins of potatoes are safe and healthy to eat. This article will examine the different types of potato skins, discuss which skins may be unsafe to eat, and provide recommendations on how to determine if a potato skin should be consumed or removed.

Quick Answers

The potato skins that should not be eaten are:

  • Skins with green spots or a green tint – these contain high levels of solanine, a toxic compound
  • Skins that are sprouting – sprouts also contain high levels of solanine
  • Skins with rot or mold – rotting or moldy potato flesh can harbor dangerous bacteria
  • Skins that are very dirty – dirt can contain contaminants like pesticides

As long as the potato skins are not green, sprouting, rotten, or excessively dirty, they are safe to eat. In fact, potato skins contain more fiber, vitamins, and minerals than the flesh alone.

Examining Different Types of Potato Skins

There are a few main varieties of potato skins consumers may encounter:

Standard Brown or Red Potato Skins

Most conventional white or brown-skinned potato varieties like Russet or Yukon Gold have light brown or red skins. These standard potato skins are entirely safe to eat. The skins contain much of the fiber, iron, potassium, zinc, vitamin C, and vitamin B6 content in potatoes. As long as the skins are washed properly and the potato flesh underneath is not green, sprouting, rotten, or moldy, these skins can be safely consumed.

Red and Purple Potato Skins

Unique potato varieties like Red Bliss or Purple Peruvian have naturally purple, red, or pink skins. These pigments are anthocyanins, beneficial plant compounds with antioxidant properties. The skins from red or purple potatoes can be safely eaten and provide an eye-catching color to dishes. Make sure to wash the skins thoroughly and inspect the flesh for issues like sprouts or rot.

Russet and Other Netted Potato Skins

Heavily netted potatoes like Russets have tougher, drier skins than smooth potatoes. But these netted skins are still entirely edible if the potato is firm and not sprouting or green underneath. The netting may capture more dirt, so be sure to wash them vigorously. Peeling netted skins can remove some of the surface dirt.

Potato Skin Varieties to Avoid

There are some specific circumstances where potato skins should be avoided:

  • Green potato skins: Skins with green spots or a greenish tinge should be peeled off. This green color comes from solanine, a glycoalkaloid toxin that develops when potatoes are exposed to light. Solanine can cause gastrointestinal and neurological symptoms if consumed in high amounts.
  • Sprouting potato skins: Potatoes that are sprouting should have the sprouts and surrounding skin removed, as sprouts also contain high levels of solanine.
  • Skins from potatoes with rot or mold: Rotting, moldy patches on a potato may contain dangerous bacteria like E. coli or Salmonella. The affected areas, including the skin, should be cut off.
  • Dirty potato skins: Potatoes grown in contaminated soil may have dirt or residues from pesticides, fertilizers, or heavy metals clinging to the skin. Overly dirty skins are best peeled.

So inspect potato skins closely before cooking. Skins with green color, sprouts, rot, or excessive dirt should be removed.

Are Potato Skins Healthy to Eat?

Potato skins are not only safe to eat – they are highly nutritious. Here are some of the health benefits of consuming potato skins:

More Fiber

Potato skins contain much more fiber than the flesh – about 50% more. Fiber supports digestive health, cholesterol levels, and heart health.

More Vitamins and Minerals

Many vitamins and minerals in potatoes reside in the skin. Potato skins contain high levels of iron, potassium, zinc, vitamin C, vitamin B6, and other nutrients.

More Antioxidants

The pigmented skins of red and purple potatoes contain antioxidant compounds like anthocyanins. These give potato skins protective effects against diseases.

Resistant Starch

Potato skins have a type of starch that resists digestion. This resistant starch functions like fiber, feeding gut bacteria.

Cancer Protection

Studies show certain nutrients in potato skins like chlorogenic acid and kukoamines may help prevent cancer growth.

So not only are potato skins safe to eat, they provide substantial nutritional and health benefits. Just be sure to eat skins from healthy, clean potatoes.

Nutrition Facts of Potato Skins

Below is a nutritional comparison between potato skins and the flesh. Data is from the USDA FoodData Central database for a 100 gram raw sample of each.

Nutrient Potato Skins Potato Flesh
Calories 57 70
Fat 0.1 g 0.1 g
Carbs 13 g 16 g
Fiber 2.8 g 1.8 g
Potassium 588 mg 421 mg
Vitamin C 13.6 mg 7.4 mg
Iron 1.28 mg 0.31 mg

This table shows that potato skins contain substantially more fiber, potassium, vitamin C, and iron compared to the potato flesh alone. The skins comprise over half the antioxidant content as well.

Are the Skins from Fast Food Potatoes Safe to Eat?

Fast food chains like McDonald’s use Russet potatoes to make their french fries and potato products. While Russets have netted, fibrous skins, fast food preparation methods make their skins less nutritious and potentially less safe to eat.

Here are some issues with eating skins from fast food potato products:

  • Oils, seasonings, and cooking methods degrade nutrients. Frying destroys vitamin C and antioxidants.
  • Acrylamide formation is higher in fried skins. This compound may increase cancer risk.
  • Fried skins absorb more fat and calories than fresh skins.
  • Reused frying oil contains oxidized lipids and trans fats that make skins inflammatory.
  • Salt, seasonings, and fatty toppings adhere to skins, increasing sodium and calories.

For these reasons, it may be healthier to consume fresh potato skins than fast food skins. If you do eat fast food potato skins, peel or remove them to cut down on fat, salt, and acrylamide exposure. Select oven-baked potato options when available.

Tips for Preparing and Cooking Potato Skins

When cooking your own potatoes at home, there are some tips to make sure the skins are safe and healthy to eat:

  • Select healthy potatoes: Choose potatoes that are firm, unbruised, and without sprouts, green spots, rot, or mold.
  • Clean skins thoroughly: Scrub skins under running water to remove dirt. Soak in vinegary water can help remove residues.
  • Cut away discolored parts: Trim off any green or damaged areas before cooking.
  • Try roasted or baked potatoes: Cooking methods like baking, roasting, or boiling are healthier than fried.
  • Use olive oil and seasonings: For more flavor, brush skins with olive oil and seasonings before cooking. Avoid too much salt.
  • Make twice-baked potatoes: Scoop out flesh after baking, mix with flavorings, and pack back into the skins.
  • Top with healthy extras: Add fresh herbs, salsa, roasted garlic or peppers, beans, etc. Avoid high-fat cheeses or sour cream.

Consuming more potato skins is an easy way to increase nutrition. Just be selective about preparing and serving them in their healthiest forms.

Are Green Potato Skins Always Unsafe to Eat?

It is a common myth that any green color on a potato means it is toxic and the skin should not be eaten. However, a little greening does not necessarily make the potato unsafe. Here is a more nuanced look at green potato skins:

  • A small amount of greening can be peeled off and the rest of the potato consumed.
  • Larger green patches or a pronounced overall green tint means more solanine is present.
  • Potatoes that are more than around 25% green should be discarded.
  • Any sprouts on green-tinged potatoes should also be removed.
  • Cooking does not destroy all the solanine in very green potatoes.
  • If a potato tastes bitter, it is excessively green and should not be eaten.

So some green color does not automatically make the entire potato dangerous. Monitor the intensity of the greening as well as the taste. Peel off minor green spots and cook the rest thoroughly. Only potatoes that are very green or bitter-tasting should be completely discarded. Use common sense based on the extent of the green color.

Are Sprouted Potato Skins Safe to Eat?

Potatoes that are sprouting or have sprouts growing on them also have increased levels of toxic solanine. Here is some guidance around eating the skins from sprouting potatoes:

  • Remove any sprouts, the immediately surrounding skin, and the area underneath.
  • The rest of the potato can be safely consumed if it is still firm and has no off colors, flavors, or textures.
  • Cut away discolored veins radiating from the sprout areas.
  • Wash thoroughly since soil may be embedded around sprouts.
  • Monitor taste while cooking sprouted potatoes. Discard if bitter.
  • Older potatoes and potatoes stored in warm conditions are more likely to sprout.
  • Cooking does not remove all the solanine around sprouts so peeling is important.

As long as the sprouts are cut out completely along with the adjacent skin and flesh, the remainder of the potato can be safely prepared and eaten. Cook sprouted potatoes thoroughly until soft and discard any portions that taste unpleasantly bitter. Avoid eating greened skin or flesh near removed sprouts.

What About Organic or Non-GMO Potato Skins?

Organically grown potatoes and non-GMO potato varieties still require inspection and proper preparation of their skins:

  • Organic farming does not prevent potatoes from greening, sprouting, rotting, etc.
  • Non-GMO potato varieties are not lower in naturally occurring solanine.
  • Pesticide residue risks are lower but other pathogens may still be concerns.
  • Organic/non-GMO labels do not guarantee potatoes were grown under ideal storage conditions.
  • The same visual and taste checks should be used on these potato skins.
  • Organic/non-GMO potatoes are not healthier or safer overall but may be preferable for some.

While organic and non-GMO potatoes are ideal for some, their skins still need to be checked for issues. Rely on your senses of sight, smell, and taste rather than just trusting a label when preparing potato skins. Proper washing, peeling, and cooking are required no matter the potato’s origin.

Conclusion

Potato skins can provide a crispy texture and concentrated source of fiber, vitamins, minerals, and antioxidants. However, skins from potatoes that are excessively green, sprouting, rotting, or dirty should be avoided. With careful inspection and preparation, potato skins make a nutritious and tasty addition to any potato dish. Proper cooking methods, removal of discolored areas, and washing are important steps. Incorporating more potato skins into your recipes can add valuable nutritional variety to your diet.

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