Are Potatoes Good for You? What a Nutritionist Has to Say

   

          

         

Potatoes are a nutrient-dense food.

Potatoes are one of the most popular foods in the United States, and there are many different methods to prepare them. However, you might be wondering if they're safe to eat. Potatoes have a terrible reputation for being high in starch, but they're actually quite excellent for you. Here's a rundown of the health advantages of potatoes, as well as the best methods to prepare them for maximum nutrition.

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Potatoes are an excellent source of vitamins and minerals.

One medium baked Russet potato with skin contains 129 calories, 4.6 grams of protein, no fat, and 37 grams of carbohydrate, including roughly 4 grams of fiber. The vegetable is also high in nutrients, with more than 30% of the daily intake of immune-boosting vitamin C. It also contains approximately a third of the daily potassium requirement, a mineral that aids neuron, muscle, and heart health.as well as maintaining a healthy blood pressure B vitamins, vitamin K, iron, magnesium, zinc, copper, and manganese are all found in potatoes. Antioxidants such as phenols, carotenoids, flavonoids, and anthocyanin chemicals, which may be found in both the skin and meat of the potato, are also abundant in spuds.

But potatoes, in general, are good for you, especially if you eat them with the skin on. Include potatoes of all hues in your diet to expose your body to a wider range of antioxidants, as each tint is linked to various beneficial chemicals.

Potatoes help you exercise more effectively.

Potatoes provide a good source of carbohydrates and nutrients, making them a good fuel source before or during activity. The impact of potato purée vs. a commercial carbohydrate gel during extended cycling was investigated in a small 2019 study published in the Journal of Applied Physiology. The researchers discovered that both diets had the same effect on performance.Consider a handful of fingerling potatoes or a small to medium baked potato 30 minutes before your sweat session if you're seeking for a whole food alternative to fuel your workout.

Potatoes may aid in weight loss.

In addition to fiber, potatoes include resistant starch, a kind of carbohydrate that has been shown to boost the body's fat-burning furnace naturally. Resistant starch, like fiber, cannot be digested or absorbed, and when it reaches the large intestine, it is fermented, causing the body to burn fat.Allow your potatoes to cool to room temperature before diving in, as cooked, chilled potatoes naturally generate more resistant starch. You can also toss leftover, chilled potatoes into garden salads or make a mustard vinaigrette-dressed potato salad.

Potatoes may provide additional weight-control advantage in addition to the fat-burning resistant starch. Potatoes are more satiating than other starchy carbs like pasta and rice, according to research. Even though there were no portion size restrictions, volunteers ingested less calories when potatoes were served as part of a meal in one study.Furthermore, the potato eaters did not compensate by consuming additional calories later in the day.

Potatoes have no effect on blood sugar levels.

The influence of potatoes vs. rice as part of a mixed supper on post-meal and overnight blood sugar control in patients with type 2 diabetes was studied in a study published in the journal Clinical Nutrition in 2020. The potatoes were cooked in one of three ways: boiling, roasted, or boiled and chilledEach meal had a 50 percent carbohydrate, 30% fat, and 20% protein content. Before, shortly after, and then every 30 minutes for a couple of hours, blood samples were taken from the subjects. A continuous glucose monitor was also worn by the subjects to measure glucose levels while they slept..There were no significant differences between potatoes and rice, or different potato preparations, according to the study. The researchers found that when taken as part of a balanced meal, potatoes are safe for persons with diabetes and do not affect blood glucose control.

It's important to know how to boil potatoes properly.

It's fairly self-evident that frying anything, even potatoes, isn't the healthiest way to prepare food. But, aside from that, you could be wondering if it's healthier to boil or bake your potatoes. The influence of cooking techniques on the amount of potato starch, vitamin C, minerals, and antioxidants was investigated in a 2020 research.In general, the researchers discovered that potatoes cooked using "dry" methods, such as microwaving or grilling, retained more nutrients than potatoes cooked with "wet" ones, such as boiling or steaming. Furthermore, leaving the peel on while boiling potatoes protects more nutrients by preventing minerals from leaking into the water.The study also found that chilling potatoes after boiling increased the amount of resistant starch.

Potatoes in a variety of nutritious ways

Potatoes are quite adaptable. Serve them as the foundation for a cooked frittata or as part of a vegetable scramble with eggs or chickpeas for breakfast. Salads, side dishes, and pre-workout snacks can all benefit from cooked, chilled potatoes (fingerling, red-skinned, purple-fleshed, and sweet potatoes).Baked potatoes can be stuffed with oven-roasted or sautéed vegetables and lean protein for supper, or they can be used in veggie chili, soup, or stew. Potatoes may also be used in sweet dishes such as smoothies, potato energy balls, and desserts such as potato cake and chocolate trufflesIn a nutshell, potatoes are a nutrient-dense, naturally gluten-free source of energetic, satiating whole food carbohydrates that may improve health and performance. Take pleasure in them and feel good about it..