Potatoes are a popular food in the US, and there are numerous ways to prepare them. The question is, are they healthy? Potatoes are sometimes maligned as starch bombs, but they are loaded with nutrients. Here are the health benefits of potatoes and how to prepare them to maximize their nutritional value.
Vitamin-dense potatoes
It has 129 calories, 4.6 grams of protein, no fat, and 37 carbs with 4 grams of fiber in one medium baked Russet potato. It also contains over 30% of the daily value of immune-boosting vitamin C. It also contains nearly a third of the daily recommended potassium intake, which helps maintain normal nerve, muscle, and heart function. Potatoes are a good source of B vitamins and vitamin K. Antioxidants found in potatoes include phenols, carotenoids, flavonoids, and anthocyanin compounds found in both the skin and flesh.
But potatoes, in general, are good for you, especially when eaten with the skin. Include potatoes of all colors, as each pigment is associated with a different antioxidant.
Potatoes help with exercise.
Is Potato Healthy? Potatoes are a great source of carbs and nutrients before or after exercise. On long-distance cycling, the impact of potato purée vs. a commercial carbohydrate gel was studied in 2019. The results of both tests were equal. For a healthy pre-workout snack, try a handful of fingerling potatoes or a small to medium-baked potato.
Potatoes may aid in weight loss.
Potatoes are high in resistant starch, a type of carbohydrate that has been shown to naturally increase the body’s fat-burning furnace. You can’t digest or absorb resistant starch, so it ferments in the large intestine, causing the body to burn fat. Cooked, cooled potatoes naturally form more resistant starch, so let them cool to room temperature before eating. You can also use leftover potatoes in garden salads or make potato salad with mustard vinaigrette.
Potatoes may offer another weight-control benefit besides resistant starch. Potatoes are more satiating than starchy carbs like pasta and rice. In one study, volunteers ate fewer calories when potatoes were part of a meal, even when portion sizes were unrestricted. Also, the potato eaters did not overeat later in the day.
Potatoes don’t raise blood sugar.
The impact of potatoes and rice in a mixed dinner on post-meal and overnight blood sugar regulation in people with type 2 diabetes was studied in 2020. Boil, roast, or boil and cool the potatoes. Each meal had 50% carbs, 30% fat, and 20% protein. Volunteers’ blood was drawn before, immediately after, and then every 30 minutes for a few hours. Participants wore a continuous glucose monitor to track glucose levels while sleeping. The study found no differences between potatoes and rice or potato preparation. The researchers concluded that potatoes are safe for diabetics when eaten as part of a balanced meal.
Cooking potatoes matters
Of course, frying anything, including potatoes, isn’t the healthiest option. Beyond that, you may be wondering if it’s healthier to boil or bake your potatoes. A 2020 study examined how cooking affects potato starch, vitamin C, minerals, and antioxidants. Dry-cooked potatoes retain more nutrients than wet-cooked potatoes, such as microwaving or grilling. Boiling potatoes with the skin on preserves more nutrients and prevents mineral leaching into the water. Also, cooling potatoes after cooking increased resistant starch content.
Potatoes in healthy ways
Is Potato Healthy? Potatoes are a great food. Breakfast: Use them in a veggie scramble with eggs or chickpeas, or slice them for a baked frittata. Pre-workout potato salads (fingerling, red-skinned, purple-fleshed, and sweet potatoes) are delicious with cooked, chilled potatoes. Put them in veggie chili, soup, or stew for dinner, or stuff them with veggies and lean protein. You can even use potatoes in desserts like potato cake and chocolate truffles. For a nutrient-dense, naturally gluten-free source of energizing, satiating whole food carbs, look no further than potatoes. Enjoy them and be happy.