Potatoes Health Benefits, Nutrients, Side Effects, Recipes, and More
Potato is a versatile vegetable that may be used in a variety of cuisines. Furthermore, it is an essential component of both vegetarian and non-vegetarian diets. Potatoes are used in salads, snack fillings, finger meals, and other dishes. However, there are certain misconceptions about potatoes, such as whether or not they constitute a nutritious food source.
Potatoes are high in fibre, which can help regulate cholesterol and blood sugar levels. The fibre present in potatoes is known as “resistant starch,” and it contains both soluble and insoluble fibres that are helpful to intestinal health.
It is a vegetable that serves as an all-arounder and has numerous health benefits. When we think about potatoes, we naturally think of french fries and other fast-food staples. They can, however, be mashed, boiled, roasted, or cooked. Potato cooking methods can have a significant impact on their nutritional content.
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Potato Varieties
There are many various sorts of potatoes available on the market, however they are essentially of three types:
Starchy Potato
This potato has a high starch content but a low moisture content. It’s fantastic for baking, boiling, and frying. This kind is undesirable for salads since it is easily mushed and does not keep its shape.
Here are some examples of variants in this category:
- Japanese Sweet Potato
- Russet Jewel Yam
- Hannah Sweet Potato
Waxy Potato
This type of potato is common because it has creamy, firm, and juicy flesh and has a low starch level. These potatoes retain their shape even after cooking and are ideal for casseroles, salads, and roasting.
Here are some examples of variants in this category:
Apple Melody Rose Finn Potato Ratte
Potato All-Purpose
Potatoes in this category have a medium starch level, making them a cross between waxy and starchy potatoes.
As the name implies, they are multifaceted and may be used in a variety of cuisines utilising a variety of cooking methods. Yukon Gold and white potatoes, for example, are a type of all-purpose potato that is commonly used to produce mashed potatoes.
Among the variations in this category are:
- Red Gold Potato White and Yellow
- Majesty in Purple
- Norland Yukon Red Gold
Potatoes Nutritional Value
Potatoes contain the following nutrients in 100 grammes: [1]
- 97 kilocalories
- 0.1 g fat
- 22.6 g carbohydrate
- 1.6 g protein
- 1.7 g of fibre
8 Surprising Potatoes Health Benefits
Reduce Blood Pressure
High blood pressure can result in unwelcome problems. High blood pressure can also jeopardise the health of the heart, kidneys, and brain.
Furthermore, because of low potassium levels in the body, the body retains sodium, which can lead to high blood pressure.
According to one study, potatoes are high in potassium and can help balance sodium levels in the body, lowering the risk of strokes and heart attacks.
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Non-gluten
Gluten is a protein that is found in grains such as wheat, barley, and rye. Gluten ingestion can cause severe symptoms in people who are gluten sensitive or intolerant. Stomach ache, diarrhoea, constipation, bloating, and skin rashes are some of the symptoms.
Potatoes are naturally gluten-free while also providing energy and other critical elements such as magnesium, potassium, and calcium.
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Antioxidant Storage Facility
Antioxidants are chemicals that inhibit free radicals from forming. Free radicals can cause oxidative damage to cells in the body. Antioxidants can help reverse some of the free radical damage and prevent additional harm.
Antioxidants, notably flavonoids, carotenoids, and phenolic acids, are abundant in potatoes. Antioxidants have been proven in several trials to be useful to individuals with diabetes.
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Helps with Weight Gain
Many meals can help you lose weight, but potatoes are high in calories and protein and can help you gain weight. A study discovered that eating potatoes helped women gain weight over time.
Boost Immunity
A healthy immune system can help you fight off numerous diseases and allergies. Vitamin C, B6, and potassium are all necessary for a healthy immune system.
According to one study, eating potatoes reduces the number of white blood cells in the blood, such as leukocytes and lymphocytes. They are also high in vitamin C, potassium, and vitamin B6, all of which aid to boost the body’s immunity.
Reduce Menstrual Symptoms
According to one study, drinking potato juice can help ease PMS symptoms. The high carbohydrate content of potato juice aids in the elevation of tryptophan levels, an amino acid that increases serotonin levels in the body. Furthermore, serotonin is responsible for mood enhancement and anxiety reduction.
Encourages Sleep
Potassium is abundant in potatoes. They contain up to 396mg of potassium per 100g. Potassium channels in the body aid in the regulation of sleep cycles.
As a result, consuming a potassium-rich diet can assist you in regulating your sleep cycle and promoting a healthy sleeping schedule. Potatoes and other vegetables, according to study, can also help you sleep.
Enhances Digestive Health
Potatoes are high in resistant starch, which feeds the beneficial bacteria in the gut. These bacteria aid in the digestion of food in a much more efficient manner.
They are also high in dietary fibre, which aids in the provision of bulk for a healthy bowel movement. A combination of these characteristics promotes digestive health and reduces constipation, inflammation, and other gastrointestinal issues.
Healthy Potatoes Recipes
Potatoes are quite adaptable. And potatoes are utilised in a variety of cuisines, complementing both vegetarian and non-vegetarian fare. Here are some healthy ways to incorporate potatoes into your diet:
Potatoes, mashed
6 servings
Time to prepare: 25 minutes
Ingredients
907 g potatoes (peeled and cut into cubes)
473 mL of water
236 mL chicken or veggie broth
6 garlic cloves
118 mL buttermilk
32 g green onions (thinly sliced)
Season with salt to taste
season with pepper to taste
Buttered bread (optional)
Method
- Combine the potatoes, water, broth, and garlic in a large saucepan.
- Bring to a boil, then reduce to a low heat, cover, and leave to simmer.
- Cook for a minimum of 12-15 minutes.
- Heat the buttermilk in a separate saucepan until it is warm.
- Using a strainer, remove the potatoes and garlic.
- With the buttermilk, mash the potatoes.
- Combine the onions, salt, and pepper in a mixing bowl.
- Serve the potatoes with melted butter and more green onions, if preferred.
Roasted Potatoes in the Oven
Preparation Time: 35 minutes Servings: 4
Ingredients
1 tbsp olive oil
1 tbsp garlic (minced)
1 tbsp fresh basil (chopped)
1 tbsp Rosemary (chopped)
1 tablespoon fresh parsley (chopped)
12 teaspoon red pepper flakes
Sea salt: (per taste)
4 large potatoes (peeled and cubed)
Method:
- Preheat the oven to 245° Celsius.
- In a large mixing bowl, combine the oil, garlic, basil, rosemary, parsley, red pepper flakes, and salt.
- Toss in the potatoes until they are well coated.
- Arrange the potatoes in a single layer on a baking sheet or roasting pan.
- Roast for 20 to 30 minutes, turning regularly, until potatoes are golden on all sides.
- Serve warm as a side dish.
Potatoes Side Effects: Possible Consequences of Eating Too Many Potatoes
If you’re on a diet and attempting to lose weight, eating too many potato meals can sabotage your efforts. Potatoes are high in calories and fat and may help you gain weight.
If you want to incorporate potatoes in your weight reduction diet, visit a dietitian for nutritious recipes that won’t cause you to gain too much weight.
Processed potatoes, such as fries, chips, and burger patties, have more calories than fresh potatoes. Aside from weight gain, eating too many processed and fried meals might induce additional gastrointestinal issues.
Fried potato meals are also bad for your skin and can lead to pimples.
Potatoes have a high glycemic index and complex carbs. When complex carbs are digested, they are converted into glucose (blood sugar).
Glucose is required for a variety of biological activities. Consuming too many potatoes, on the other hand, might raise blood sugar levels and create a surge. As a result, if you have diabetes, you should always consume them in moderation and consult your doctor before making any dietary changes.
In conclusion
Potatoes are a popular food that is simple to incorporate into one’s diet. They are high in minerals and vitamins. However, the cooking procedures used to prepare certain dishes must be considered in order to boost or decrease their nutritional value.
Potatoes have several health benefits due to their nutritional composition, however they are not ideal for diabetics. As a result, before making large dietary changes, it is always best to consult a professional.
Frequently Asked Questions (FAQs)
Q. Is it healthy to eat potatoes every day?
A. Yes, you can eat potatoes every day as long as you boil them without a lot of salt or saturated fats. A healthy diet can include one medium-sized potato. It has no effect on cardiometabolic risk or the likelihood of developing diabetes or heart disease.
Q. What is the problem with potatoes?
A. Because potatoes have a high glycemic index, they can cause weight gain. As a result, they are harmful to diabetics. It can also cause a surge in blood sugar. They are fat-free, however they are starchy carbs with little protein.
Q. What are the drawbacks of potatoes?
A. Potatoes can contribute to weight gain. So, if you’re attempting to lose weight, stay away from processed and fried potato foods. They also have a high glycemic index, which may have an adverse effect on your blood sugar levels.
Q: Are potatoes healthy?
A. Potatoes are a very nutritious vegetable. They’re loaded with vitamins, minerals, and antioxidants. As a result, they give a variety of health benefits such as improved blood sugar control, lower risk of heart disease, and increased immunity.
Q. What are the advantages of boiling potatoes?
A. Boiled potatoes are high in potassium, calcium, and magnesium. They are also beneficial for weight management because they are high in fibre. They also keep cholesterol and blood sugar levels in balance.
Q. Is it better to eat potatoes or rice?
A. Rice has more protein than potatoes, but potatoes have more carbs than rice. Carbohydrates can raise blood sugar levels and lead to weight gain. As a result, it is safe to argue that rice is a far healthier option.
Q: Who should avoid eating potatoes?
A. Diabetics should avoid potatoes due to their high glycemic index value. It transforms carbs to blood sugar, resulting in a blood sugar rise. People on low-carb or low-glycemic diets should avoid it as well.
Q. Is it safe to smear raw potatoes on your face?
A. Rubbing raw potatoes on your face is beneficial because they contain antioxidants with anti-inflammatory qualities. They can also help minimise skin sensitivity and acne pimples over time.
Q. Can we apply potatoes to our faces on a daily basis?
A. Yes, you can apply raw potato on your face on a daily basis. It can be used as a natural cleaner. Its antioxidants aid to minimise redness and skin irritation. You don’t need any costly products or facial masks with potatoes.
Q. Can a newborn eat potatoes on a daily basis?
A. Yes, babies can consume potatoes on a daily basis. They offer numerous health benefits and can be served mashed, boiled, or cooked. Potatoes supply children with the necessary energy and nutrients, making them a nutritious food choice for your infant.
Q. Do potatoes make you gain weight?
A. Yes, potatoes are high in calories, and carbs and special cooking methods raise their calorie content, resulting in weight gain. However, because they are complex carbs, they will not make you fat if consumed in moderation.
Q. Is it true that potatoes are bad for your heart?
No, potatoes are not harmful to your heart. The only restriction is that they should not be deep-fried or topped with harmful ingredients. Potassium, which is contained in potatoes, helps to decrease blood pressure. In addition, fibre lowers the risk of heart disease.
Q. Do potatoes raise cholesterol levels?
A. Of course. Potatoes are simple carbohydrates that raise blood sugar levels. This contributes to increased triglyceride levels, which are a type of lipid found in the blood. As a result, this may have an effect on overall cholesterol levels.
Q. Is sweet potato beneficial to the brain?
A. Of course. Sweet potatoes contain a high concentration of antioxidants and other minerals. Furthermore, they exhibit numerous anti-inflammatory properties that maintain cells healthy and lengthen their life cycle. This feature makes it beneficial to the brain.
Q. Can potatoes help you lose weight?
A. If you’re attempting to reduce weight, sweet potatoes might be a great addition to your diet. They are a considerably healthier option due to their nutritional profile. They contain a high fibre content, which keeps you full for a longer amount of time, reducing binge eating and calorie consumption.
Q. Is it acceptable to eat potatoes for dinner?
A. No, eating potatoes for dinner does not hurt your body in any way. You can easily consume them at night. Potatoes’ potassium content also promotes a healthy sleep cycle. Simply make sure the potatoes are boiled or roasted.
Q. Is it true that cooking potatoes removes nutrients?
A. Because some minerals are heat sensitive and lose their nutritious value when cooked, boiling potatoes might diminish the number of minerals. However, nutrients can be preserved by baking or boiling them with the skin and then peeling them.
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