In this short article, we will answer the question “Are potatoes healthy?” and will show you the healthiest way to prepare them.
Are potatoes healthy?
Yes. Potatoes are wholesome and incredibly nourishing. Though they frequently receive a poor name for being “starch bombs,” potatoes are quite beneficial for a healthy diet.
Here are some of the health advantages of potatoes as well as several cooking techniques to maximise their nutritious content.
Are nutrient-dense
When cooked with the skin on, a medium russet potato (the one with the brown skin) provides 129 calories, 4.6 grammes of protein, zero grammes of fat, and 37 grammes of carbohydrates with roughly 4 grammes of fibre.
Additionally, it contains more than 30% of the recommended daily intake of vitamin C, which supports the immune system.
Additionally, it contains roughly a third of the recommended daily amount of potassium, a mineral that supports good blood pressure as well as the functions of the heart, muscles, and nerves.
In addition, potatoes include iron, magnesium, zinc, copper, manganese, and vitamins B and K. They include high levels of antioxidants like phenols, carotenoids, flavonoids, and anthocyanin chemicals, which are present in both the vegetable’s skin and pulp.
All types of potatoes are beneficial, especially when eaten whole. Include potatoes of various hues to provide your body with a wider range of antioxidants, as each colour is linked to a particular beneficial ingredient.
Support for exercise
Potatoes are a great source of fuel for exercise because they are high in minerals and carbohydrates. In a modest 2019 study, mashed potatoes were compared to a commercial carbohydrate gel throughout prolonged cycles.
The results were published in the Journal of Applied Physiology. The scientists discovered that both foods had comparable performance results.
Consider munching on a few fingerling potatoes or a small-to-medium baked potato approximately 30 minutes before your workout if you’re searching for a whole food option to improve it.
Support for weight management
In addition to fibre, potatoes contain resistant starch, a special kind of carbohydrate that has been shown to aid in fat-burning in humans.
Resistant starch, which when it enters the large intestine ferments and causes the body to burn fat, cannot be digested or absorbed like fibre. In a modest 2019 study, mashed potatoes were compared to a commercial carbohydrate gel throughout prolonged cycles.
The results were published in the Journal of Applied Physiology. The scientists discovered that both foods had comparable performance results.
Consider munching on a few fingerling potatoes or a small-to-medium baked potato approximately 30 minutes before your workout if you’re searching for a whole food option to improve it.
Support for weight management
In addition to fibre, potatoes contain resistant starch, a special kind of carbohydrate that has been shown to aid in fat-burning in humans.
Additionally, those who eat potatoes don’t typically make up for it by eating more calories later in the day. The most popular potato, the English potato, contains only 52 calories per 100 grammes.
Not negatively impact blood sugar
In a study published in the journal Clinical Nutrition in 2020, the effects of potatoes versus rice in a mixed dinner on type 2 diabetics’ ability to control their blood sugar post-meal and overnight were examined. Potatoes could be baked, boiled, or both.
Each meal had 20% protein, 30% fat, and 50% carbs. The volunteers’ blood was drawn before, right after, and then every 30 minutes for a few hours. A continuous glucose monitor was also worn by participants to measure their blood sugar levels as they slept.
In the study, there were no discernible differences between different potato preparations or between potatoes and rice. When included in a well-balanced meal, the researchers found that potatoes are suitable for diabetics and do not interfere with blood glucose control.
What potato preparation method is the healthiest?
Frying is not the healthiest cooking option, and this includes potatoes. Beyond that, though, you might be considering if boiling or baking them will provide more nourishment.
A 2020 study examined how different cooking techniques affected the amount of potato starch, vitamin C, minerals, and antioxidants.
Overall, researchers discovered that potatoes cooked using “dry” methods, like grilling or microwaves, retained more nutrients than those cooked using “wet” ones, such as boiling or steaming.
Additionally, keeping the skin on when boiling potatoes helps to conserve more nutrients by preventing minerals from leaching into the water. The study also demonstrated that cooling potatoes after boiling led to an increase in the amount of resistant starch.
Conclusion:
In this short article, we answered the question “Are potatoes healthy?” and have shown you the healthiest way to prepare them.