The idea of potatoes being healthful is uncommon. But this multipurpose vegetable has some surprising nutritional and health advantages. Although potatoes themselves are sodium- and fat-free, French fries and potato skins may be high in calories and fat. The perfect approach to preparing potatoes can result in a dish that is savory, filling, and nutritious.
The vegetable that people eat the most frequently is potatoes. Each person consumed 49.2 pounds of potatoes in 2017, according to calculations. This widely used vegetable is simple to grow and is included in a huge variety of meals all year long.
Health Impacts
Because fiber keeps you fuller for longer, it can aid in weight loss. A good source of fiber is potatoes. By controlling blood sugar and cholesterol levels, fiber can reduce the risk of heart disease. Additionally, potatoes include plenty of vitamins that support healthy bodily functioning as well as disease-fighting antioxidants.
In addition, potatoes can enhance your health in the following ways:
Digestive Wellness
In contrast to other types of fiber, the fiber in potatoes is a unique kind termed “resistant starch,” which has the same health advantages as both soluble and insoluble fiber while also producing less gas. The amount of resistant starch in potatoes can be increased by cooking them a day in advance and letting them cool in the refrigerator overnight. Reheating them before eating is acceptable.
Similar to soluble fiber, the resistant starch in potatoes functions as a prebiotic, providing food for beneficial bacteria in the large intestine, which enhances gut health. It has similar effects as insoluble fiber in terms of preventing or treating constipation and IBS.
Decreased Blood Pressure
Magnesium and potassium are abundant in baked potato peel. Lack of potassium causes your body to retain more sodium, and too much sodium causes your blood pressure to rise. A diet high in potassium can assist lower blood pressure while safeguarding the heart and lowering the chance of stroke.
Nutrition
One skinless potato has more potassium than a banana and more than 40% of the daily required value of vitamin C. It also has half the necessary daily amount of vitamin B6.
In addition, potatoes are a good source of folate, magnesium, and calcium.
Serving Sizes Of Nutrients
- Calories: 265gm in one medium-sized potato.
- Protein: 6 grams
- Fat: 0 grams
- carbohydrates: 61 grams
- Fiber: 4 grams
- Sugar: 5 grams
How To Cook Potatoes
Potatoes are always on hand in supermarkets. A potato has a shelf life of around a week when uncooked. You have plenty of options with more than 200 different varieties of potatoes. Russets, reds, yellows, whites, and fingerlings are the most popular varieties of potatoes. Before cooking, always thoroughly scrub and rinse potatoes. For flavor and fiber, make sure to keep the skins on.
You may add potatoes to your diet by following these recipes:
Fried Potatoes In The Oven
1. Set the oven to 400 °F.
2. Cut potatoes into wedges or cubes measuring 1 inch in length. Just cut new (very little) potatoes in half when using them.
3. Add your preferred herbs or spices, a little bit of salt, and just enough olive oil to cover the potatoes thoroughly. Baked potatoes in the oven taste fantastic when seasoned with chili powder, paprika, and a touch of garlic powder. A classy side dish is roasted new potatoes with 1 teaspoon of rosemary and 1/8 teaspoon of pepper per pound.
4. Cook until browned and tender in a single layer for about an hour, flipping twice.
5. Consider measuring high-fat toppings like cheese, sour cream, and butter to keep portion proportions in check. A baked potato can also be topped with lower-fat, higher-protein foods like homemade chili or taco meat, black beans, corn, and salsa.
