Are Sprouted Potatoes Safe to Eat? All you Need to Know

Potatoes are a beloved staple food worldwide, known for their versatility and nutritional value. However, when stored for extended periods, potatoes can begin to sprout. This raises the question: Are sprouted potatoes safe to eat? 

What Are Sprouted Potatoes?  

Sprouted potatoes are those that have begun to grow shoots, or “buds,” usually as a result of exposure to light, warmth, and moisture. This is a natural part of the potato’s growth cycle. When stored in favorable conditions, the dormant buds on the potato start to grow new shoots.

Here’s what you need to know about the safety and nutritional implications of consuming sprouted potatoes:

Nutritional Changes in Sprouted Potatoes

The sprouting process itself isn’t harmful, however, it can lead to some nutritional changes. As the potato uses its stored nutrients to support the growth of new shoots, there is a reduction in its carbohydrate and vitamin C content. However, sprouted potatoes can still provide essential nutrients like vitamins C and B6, potassium, and fiber.

Toxic Compounds in Sprouted Potatoes 

The most significant concern with sprouted potatoes is the production of glycoalkaloids, natural toxins found in the nightshade family. The two primary glycoalkaloids in potatoes are solanine and chaconine. These compounds can increase significantly in sprouted or greened potatoes. Glycoalkaloids serve as a natural defense mechanism for the plant, but consuming high levels can lead to symptoms of glycoalkaloid poisoning, such as nausea, vomiting, diarrhea, abdominal pain, headaches, dizziness, and confusion.

To ensure safety when consuming sprouted potatoes:

Remove Sprouts: Cut off the sprouts and any green areas.

Peel and Cook Thoroughly: Peeling and cooking potatoes can reduce, but not eliminate, glycoalkaloid levels.

Assess the Potato: If the potato is firm and the sprouts are small, it is generally safe to eat after proper preparation.

Storage Tips to Prevent Sprouting

Cool, Dark, and Dry Place: Store potatoes in a pantry or cellar at temperatures between 7-10 degrees Celsius.

Allow Airflow: Use paper or mesh bags to prevent moisture buildup.

Avoid Refrigeration: Cold temperatures can convert starches into sugars, causing an unpleasant taste and increased browning during cooking.

Separate from Onions: Gases emitted by onions can accelerate sprouting in potatoes.

Regular Checks: Frequently check for and remove any sprouting or rotten potatoes to maintain freshness.

Health Considerations

For diabetics or individuals concerned about blood sugar levels, it’s advisable to avoid sprouted potatoes. The starch in sprouted potatoes converts into sugars, increasing their glycemic index and potentially causing a quicker spike in blood sugar levels. The higher levels of solanine in sprouted potatoes can cause digestive issues. Fresh, properly stored potatoes are a safer choice for maintaining blood sugar levels.

Sprouted potatoes can be consumed safely if handled correctly by removing sprouts and any green parts, peeling and cooking thoroughly. By understanding the potential risks and taking appropriate precautions, you can continue to enjoy potatoes as part of a healthy and balanced diet.