January 13

Potatoes: Health Benefits, Nutritional Value And Recipes

By Fitness Blog

January 13, 2022


Potatoes: Health Benefits, Nutritional Value And Recipes HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

Potato is a flexible vegetable and is a vital addition to numerous dishes. In addition, it's an integral a part of each vegetarian and non-vegetarian diets. People put potatoes in salads, snack fillings, finger meals and so forth. However, there are misconceptions round potatoes, questioning if it's a dietary meals supply. Potatoes are a wealthy supply of fibre that may assist management ldl cholesterol and blood sugar ranges. The fibre present in potatoes is named “resistant starch”, which accommodates each soluble and insoluble fibres, helpful for a wholesome intestine. 

It is a vegetable that acts as an all-rounder with some incredible well being advantages. We mechanically take into consideration french fries and different fast-food gadgets once we consider potatoes. However, they may also be mashed, boiled, baked and cooked. Cooking strategies of potatoes can extremely have an effect on their dietary worth.

Types of Potatoes

Many completely different kinds of potatoes can be found available in the market, however they're primarily of three varieties: 

1. Starchy Potato

This kind of potato is excessive in starch content material and low in moisture.  It is right for baking, boiling and frying. This selection is unsuitable for making salads as they're simply mushed and don't maintain their form. 

Some variations on this class are:

  • Russet
  • Jewel Yam
  • Japanese Sweet Potato
  • Hannah Sweet Potato

2. Waxy Potato

This kind of potato is prevalent as it's fairly low in starch content material and has creamy, agency and moist flesh. These potatoes can maintain up their form even after being cooked and are appropriate for casseroles, salads, and roasting.

Some variations on this class are:

  • Rose Finn Apple
  • Melody Potato
  • Russian Banana
  • Red Thumb
  • Ratte Potato

3. All-Purpose Potato

Potatoes that fall underneath this class have medium starch content material, making them a mixture of waxy and starchy potatoes.

These are multi-faceted, because the title suggests and can be utilized in varied dishes utilizing several types of cooking strategies. For instance, Yukon Gold and white potato is quite a lot of all-purpose potato popularly used to make mashed potatoes. 

Some variations underneath this class are:

  • White and Yellow Potato
  • Red Gold
  • Purple Majesty
  • Norland Red
  • Yukon Gold

Nutritional Value of Potatoes

100 grams of potatoes include:

  • Calories: 97 kCal
  • Fats: 0.1 g
  • Carbohydrates: 22.6 g
  • Protein: 1.6 g
  • Fibre: 1.7 g

8 Surprising Health Benefits of Potatoes

1. Lower Blood Pressure

High blood strain can result in undesirable issues.  High blood strain may also put the center, kidney, and mind well being in danger. In addition, attributable to low potassium ranges within the physique, the physique retains sodium which may trigger hypertension. 

According to a study, potatoes are a wealthy supply of potassium; and may help in balancing the sodium content material contained in the physique, decreasing the chance of strokes and coronary heart assaults.

2. Gluten-Free

Gluten is a protein present in grains like wheat, barley and rye. People who're allergic to gluten or illiberal can develop extreme signs from gluten consumption. Some indicators will be abdomen ache, diarrhoea, constipation, bloating, pores and skin rashes.

Potatoes are naturally gluten-free and on the identical time present power and different important vitamins like magnesium, potassium, calcium.

3. Antioxidant Storehouse

Antioxidants are substances that forestall the formation of free radicals. Free radicals may cause oxidative harm to the physique cells. Antioxidants may help reverse a few of the harm attributable to free radicals and stop additional harm.

Potatoes are wealthy in antioxidants, particularly: flavonoids, carotenoids, and phenolic acids. Some studies have proven that antioxidants can have a helpful impact on diabetic sufferers.

4. Assists in Weight Gain

So many meals help in weight reduction, however potatoes are a terrific supply of energy and proteins and assist individuals achieve weight. A study proved that consuming potatoes helped ladies improve weight over a while.

5. Enhance Immunity

Having a sound immune system may help you combat many ailments and allergic reactions. Vitamin C, B6 and potassium are important to making a wholesome immune system. 

A study exhibits that consuming potatoes decreases white blood cells equivalent to leukocytes and lymphocytes within the blood. They are additionally a superb supply of vitamin C, potassium, and vitamin B6, which assist in enhancing immunity within the physique.

6. Alleviate Menstrual Symptoms

Having potato juice may help relieve PMS signs, based on a study. The excessive carbohydrate ranges in potato  juice assist to  elevate the degrees of tryptophan, an amino acid that enhances the extent of serotonin within the physique. Moreover, serotonin can also be liable for enhancing temper and decreasing anxiousness ranges. 

7. Promotes Sleep

Potatoes are a wealthy supply of potassium. They have as much as 396mg of potassium per 100g of servings. Potassium channels within the physique assist regulate sleep cycles. So having a potassium-rich food plan may help you regulate sleep cycle and promote a wholesome sleeping schedule. According to research, potatoes and different greens even have sleep-promoting results.

8. Improves Digestive Health

Potatoes are wealthy in resistant starch, which act as meals for the great micro organism within the intestine. These bacterias assist in digesting the meals in a way more efficient manner. They are additionally a great supply of dietary fibre, which helps to offer bulk for a wholesome bowel motion. A mixture of these properties helps to enhance digestive well being and prevents constipation, irritation and different gastrointestinal issues. 

Healthy Potato Recipes 

Potatoes are extremely versatile. And potatoes are utilized in all kinds of dishes and complement a number of vegetarian and non-vegetarian dishes. Some wholesome methods to incorporate potatoes in your food plan are:

1. Mashed Potatoes

Benefits of Potatoes- HealthifyMe
  • Servings: 6
  • Preparation time: 25 min

Ingredients

  • Potatoes: 907 g (peeled and minimize into cubes)
  • Water: 473 ml
  • Chicken or vegetable broth: 236 ml
  • Garlic cloves: 6
  • Buttermilk: 118 ml
  • Green onions: 32 g (thinly sliced)
  • Salt to style
  • Pepper to style
  • Butter (optionally available)

Method

  1. Take a big saucepan and mix the potatoes, water, broth and garlic.
  2. Bring it to a boil; scale back the warmth; cowl, and allow them to simmer.
  3. Cook for no less than 12-15mins.
  4. In one other saucepan, add the buttermilk and warmth till heat.
  5. Drain the potatoes and garlic.
  6. Mash the potatoes with the buttermilk.
  7. Stir within the onions, salt, and pepper.
  8. If desired, serve the potatoes with melted butter and extra inexperienced onions.

2. Oven Roasted Potatoes

Benefits of Potatoes- HealthifyMe
  • Servings- 4
  • Preparation Time- 35 minutes

Ingredients

  • Olive oil: 1 tbsp
  • Garlic: 1 tbsp (minced)
  • Fresh Basil: 1 tbsp (chopped)
  • Rosemary: 1 tbsp (chopped)
  • Fresh Parsley: 1 tbsp (chopped)
  • Red Pepper Flakes: ½ tsp
  • Salt: (per style)
  • Potatoes: 4 Large (peeled and cubed)

Method:

  1. Preheat the oven to 245 levels Celsius.
  2. Combine oil, garlic, basil, rosemary, parsley, purple pepper flakes, and salt in a big bowl.
  3. Toss in potatoes till evenly coated. 
  4. Place potatoes in a single layer on a roasting pan or baking sheet.
  5. Roast within the oven, turning often, till potatoes are brown on all sides for 20 to half-hour.
  6. Serve heat as a aspect

Possible Side Effects of Consuming Too Many Potatoes

If you're on a food plan and attempting to cut back weight, having too many potato dishes can hinder that course of. Potatoes are wealthy in energy and fat and should support in growing weight. However, if you wish to embrace potatoes in your weight reduction food plan, you might seek the advice of a dietitian for wholesome recipes that received’t contribute to a lot weight achieve.

Potatoes in processed meals type equivalent to fries, chips, and burger patties include extra energy than contemporary potatoes. Consuming an excessive amount of of those processed and fried meals may cause different gastric issues aside from weight achieve.

Fried potato dishes are additionally not good on your pores and skin and might trigger breakouts.

Potatoes include complicated carbohydrates and a excessive glycaemic index. Complex carbohydrates, when digested, are become glucose (blood sugar). Glucose is crucial for a lot of bodily features. However, consuming too many potatoes can improve blood sugar ranges and trigger a spike. Therefore, when you've got diabetes, they need to at all times be taken sparsely and seek the advice of your physician earlier than food plan modifications.

The Bottomline

Potatoes are top-rated meals gadgets, and they are often simply included within the food plan.  They have many vitamins and important nutritional vitamins. However, it's essential to be conscious of the cooking methods used to prepare dinner these dishes to extend or lower their dietary worth.

Potatoes can have many well being advantages due to their dietary nature however should not appropriate for individuals with diabetes. Therefore, it's at all times advisable to seek the advice of an expert earlier than making vital dietary adjustments.

Frequently Asked Questions (FAQs)

Q. Is it alright to eat potatoes every single day?

A. Yes, it's protected to devour potatoes every single day so long as you prepare dinner them with out a lot salt or saturated fat. One medium-size potato will be a part of a nutritious diet. It doesn’t improve cardiometabolic danger and the probabilities of having diabetes and coronary heart illness.

Q. Why are potatoes unhealthy?

A. Potatoes may cause weight achieve as they've a excessive glycemic index worth. That makes them unhealthy for individuals with diabetes. It may also spike blood sugar. Though fat-free, they're additionally starchy carbohydrates with little protein.

Q. What are the disadvantages of potatoes?

A. Potatoes may cause weight achieve. So in case you are attempting to handle your weight, it is best to keep away from processed and fried potato dishes. They even have a excessive glycemic index and should negatively influence your blood sugar ranges.

Q. Are potatoes nutritious?

A. Yes, potatoes are extremely nutritious greens. They are filled with nutritional vitamins, minerals, and antioxidants. As a end result, they supply varied well being advantages like improved blood sugar management, decreased coronary heart illness danger, and better immunity.

Q. What are the advantages of boiled potatoes?

A. Boiled potatoes are naturally wealthy in potassium, calcium, and magnesium. Being a great supply of fibre, they're additionally appropriate for managing your weight. In addition, they preserve ldl cholesterol and blood sugar ranges in examine.

 Q. What’s higher for you, potato or rice?

A. Rice has a better protein content material than potatoes, and potatoes include extra carbs than rice. Carbohydrates can improve blood sugar and contribute to further energy. So, it's protected to say that rice is a a lot more healthy choice.

Q. Who ought to keep away from potatoes?

A. People who've diabetes ought to keep away from potatoes attributable to their excessive glycaemic index worth. It converts carbohydrates into blood sugar which may trigger a blood sugar spike. People on low-carb or low-glycemic diets must also chorus from its use.

Q. Is rubbing uncooked potatoes in your face good?

A. Rubbing uncooked potatoes in your face is nice as a result of they've antioxidants that present many anti-inflammatory properties. In addition, they may help scale back pores and skin irritation and zits bumps over a while. 

Q. Can we apply potatoes to our face day by day?

A. Yes, you should use uncooked potato in your face day by day. You can use it as a pure cleanser. The antioxidants current in it assist to cut back redness and pores and skin irritation. With potatoes, you don't want any fancy elements or face packs.

Q. Can a child eat potatoes every single day?

A. Yes, infants can eat potatoes day by day. They have many well being advantages, and you may give them in mashed, boiled or cooked type. Potatoes present them with the required power and varied vitamins, making them a wholesome meals alternative on your child.

Q. Do potatoes make you fats?

A. Yes, potatoes have excessive energy, and carbs and particular cooking strategies improve their calorie worth, leading to weight achieve. But when you've got them sparsely, they won't make you fats as they're complicated carbohydrates.

Q. Are potatoes good for weight reduction?

A. Sweet potatoes will be a superb addition to the food plan in case you are attempting to drop a few pounds. Their dietary profile makes them a a lot more healthy alternative. They have excessive fibre content material, which retains you full for an prolonged interval, eliminating binge consuming and consuming further energy.

Q. Is it alright to eat potatoes for dinner?

A. Yes, having potatoes for dinner doesn’t do any specific hurt to your physique. You can devour them at evening simply. The potassium ranges in potatoes additionally promote a wholesome sleep cycle. Just make sure that potatoes are steamed or baked.

 Q. Does boiling potatoes take away vitamins?

A. Boiling potatoes can scale back the variety of minerals as some minerals are warmth delicate and lose their dietary worth. However, you possibly can protect vitamins by baking them or boiling them with the pores and skin and peeling them later.

Q. Are potatoes unhealthy on your coronary heart?

A. No, potatoes should not unhealthy on your coronary heart. The solely factor is that they shouldn't be deep-fried or loaded with unhealthy toppings. Potassium present in potatoes helps decrease blood strain. Furthermore, fibre additionally reduces the chance of coronary heart illness.

Q. Do potatoes improve ldl cholesterol?

A. Yes. Potatoes are easy carbohydrates and have an effect on blood sugar. That contributes to elevated triglyceride ranges, a sort of lipid current within the blood. Therefore, this will have an effect on the general levels of cholesterol.

Q. Is candy potato good for the mind?

A. Yes. Sweet potatoes are wealthy in antioxidants and different vitamins. In addition, they present many anti-inflammatory results that preserve the cells wholesome and improve their life cycle. This property makes it glorious for the mind.

The publish Potatoes: Health Benefits, Nutritional Value And Recipes appeared first on HealthifyMe Blog.

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