Not many people consider potatoes to be nutritious. This adaptable vegetable can offer surprising dietary and health advantages. Potatoes themselves are low in cholesterol and fat, although French fries and potato skins are high in calories and fat. When done right, potatoes can provide a filling and nutritious meal.
The potato is the most widely consumed vegetable in America. In 2017, Americans devoured 49.2 pounds of potatoes, according to estimates. This well-liked vegetable is simple to grow and versatile throughout the year.
Potatoes are the best source of dietary fiber. This can keep you fuller for longer and aid in weight loss. By keeping blood glucose levels high and cholesterol levels low, fiber helps avoid heart disease. Potatoes provide vitamins that support your body’s healthy functioning as well as antioxidants that aid in illness prevention. Potatoes can also offer the following health advantages:
Potatoes contain “resistant starch,” a unique sort of fiber. Insoluble fiber and health advantages are both present and compared to other fibers, it creates less gas. By cooking potatoes ahead of time and letting them cool in the fridge for the night, you can enhance the amount of resistant starch they contain. Once you’ve eaten, you can reheat them. As a soluble fiber, the resistant starch in potatoes serves as a prebiotic food for healthy bacteria in the large intestine. Similar to insoluble fiber, it can be used to treat IBS and constipation.
Antioxidants, which shield your cells from the detrimental effects of free radicals and other potentially dangerous chemicals, are abundant in potatoes. If you eat a diet high in antioxidant-rich vegetables and fruits, your risk of acquiring cancer or heart disease is reduced. Potatoes taste best when their skins are still attached. Instead, choose eye-catching hues like purple potatoes. The amount of antioxidants in a potato increases with color. Up to 12 times as many antioxidants may be present in potato skin as in flesh. Do not be hesitant to consume your potato peels.
Blood Pressure Is Reduced
Oven-baked potato skins are an excellent source of magnesium and potassium when compared to raw potato skins. If you don’t get enough potassium, your body will start storing extra salt as a defense mechanism. The end outcome of this could be an increase in blood pressure. Potassium-rich diets have been shown to lower blood pressure and protect the heart from damage.
- One potato with no skin offers:
- More than 40% of the daily recommended intake for vitamin C
- The daily requirement for Vitamin B6 is about half reached.
- A banana has more potassium.
- Calcium and magnesium are also nutrients that are abundant in potatoes.
Pay Attention To
Measure out high-fat toppings like butter, cheese, and sour cream to keep quantities in check. Additionally, you may add low-fat, high-protein toppings to baked potatoes like homemade chili, taco meat, black beans, corn, or salsa. A large order of French fries comprises 23 grams of fat and more calories than the original potato. Hash browns, tater tots, and other fried foods are frequently deep-fried in oil. A microwave baked potato is a healthy alternative that can be used to provide scrumptious side dishes or tantalizing snacks.
Methods For Making Potatoes
Potatoes are available all year round in supermarket stores. Uncooked potatoes have a shelf life of roughly one week. You have access to more than 200 different options. Potatoes come in a wide range of kinds, such as russets, fingerlings, yellows, and whites. Clean your potatoes thoroughly before cooking them. Potatoes should retain their peels for flavor and fiber.