The benefits of potatoes: Peru’s treasure that feeds the world

In this article, we will not only highlight the benefits of potatoes but also explore their deep cultural significance.

The potato is one of Peru's most iconic crops and a staple food for millions worldwide. With over 4,000 registered varieties, Peru is recognized as the birthplace of this tuber, which has been cultivated for more than 7,000 years. Its culinary versatility and numerous nutritional benefits make it a key ingredient in a healthy diet. Below, we explore the main benefits of the Peruvian potato and its impact on both gastronomy and health.

 

High nutritional value

The Peruvian potato is an excellent source of energy, thanks to its high carbohydrate content, which provides a steady release of fuel for the body. It is also rich in fiber, promoting healthy digestion and supporting gut health. Additionally, it is packed with essential vitamins and minerals, particularly vitamin C, potassium, iron, and zinc.

• Vitamina C: Helps strengthen the immune system. The potato peel has antioxidant properties up to 50 times more powerful than vitamin E.
• Potassium: Essential for muscle and nerve function, as well as helping regulate blood pressure.
• Iron and magnesium: Key nutrients for red blood cell production and bone health.

 

Health benefits

Regularly eating Peruvian potatoes can offer several health benefits:

• Supports heart health: High in potassium and fiber, potatoes help lower blood pressure and improve circulation.
• Aids digestion: The fiber in potatoes promotes healthy digestion and helps prevent constipation.
• Helps regulate blood sugar: While potatoes are a source of carbohydrates, native varieties—especially those with purple or yellow flesh—have a lower glycemic index than refined carbohydrate sources.
• Provides antioxidants: Potatoes with deep colors (purple, blue, and red) are rich in anthocyanins and flavonoids, compounds that protect cells from oxidative damage and may help prevent chronic diseases like cancer.

 

Types of potatoes

As the birthplace of this tuber, Peru is home to a wide variety of potatoes. Some of the most well-known include:

Source: PROMPERÚ

 

Yellow potato: With a floury texture and rich flavor, it is perfect for purées, stews, and casseroles. Its thin skin makes it highly valued in cooking.

White potato: Soft and versatile, this is the most commonly used variety in everyday cooking. It works well in soups, stir-fries, and stews, as it breaks down easily when cooked.

Canchan potato: Also known as the pink potato, it has a reddish skin and white flesh. Its firm texture makes it ideal for boiling and frying.

Source: PROMPERÚ

 

Peruanita potato: With its distinctive purple and yellow skin, this variety is prized for its firm texture, making it perfect for stews and casseroles.

Source: PROMPERÚ

 

Huayro potato: Recognized for its spotted skin and floury texture, it is widely used in traditional dishes like carapulcra and ocopa.

Black potato: With dark skin and yellow flesh, this variety is valued for its sweet, creamy flavor, making it perfect for frying and purées.

 

Culinary variety

The incredible diversity of Peruvian potatoes makes them a key ingredient in both traditional recipes and modern culinary creations. Some of the most notable dishes include:

• Papa huancaína: A Peruvian classic featuring boiled potatoes topped with a creamy sauce made from yellow chili pepper and cheese.

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• Causa rellena: A cold dish made with mashed yellow potatoes seasoned with lemon and chili, layered with fillings such as tuna, chicken, or seafood.

Source: Shutterstock

 

• Baked or boiled potatoes: A healthy option that preserves most of the potato’s nutrients.

Its versatility in the kitchen and numerous health benefits make the potato a staple in a balanced diet. Promoting its consumption and appreciating its diversity are essential to preserving this treasure of Peruvian agriculture and ensuring its place on tables around the world for generations to come.