Are potatoes a healthy food? What nutritionists say

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Potatoes are a very popular product that can be prepared in many different ways ways. But it is sometimes scolded because of its high starch content. The publication cites the opinion of a nutritionist who explains how justified this criticism is.

Potatoes are one of the most beloved foods in the United States, and there are endless ways to cook them. However, you may be asking yourself how useful it is. Potatoes are sometimes undeservedly criticized and called a starch bomb, but in fact they are very useful. Here is an “alphabet” of the benefits of potatoes, as well as some cooking tips to get the best out of them.

Potatoes are rich in nutrients

One medium potato, baked with the skin on, has 129 calories, 4.6 grams of protein, 37 grams of carbohydrates, four grams of fiber and no fat. In addition, it contains a lot of nutrients, including about 30% of the daily norm of vitamin C, which helps in the work of immunity. And a third of the daily norm of potassium, a mineral involved in the work of the nervous system, muscles and cardiovascular system. Potatoes also contain vitamins B and K, iron, magnesium, zinc, copper and magnesium. In addition, this root vegetable is rich in antioxidants, including phenols, carotenoids, flavonoids and anticyanin.

Indeed, potatoes of any kind are good for health, especially if eaten with the skin. In order for your body to receive a wider range of antioxidants, include potatoes of all colors in your diet, because each of them contains its own type of protective compounds.

Potatoes are good for training

The carbohydrates and nutrients contained in potatoes make them a great food to fuel up before or during a workout. In a small study, the benefits of mashed potatoes and industrial carbohydrate gels were studied during long training sessions on a bicycle. As it turned out, these products give the same result. If you're looking for a healthy alternative to protein powder, try eating a handful of potato wedges or a medium baked potato half an hour before your workout.

Potatoes help with weight control

Also fiber, potatoes contain resistant starch, a unique type of carbohydrate that naturally increases the body's ability to burn fat. As with fiber, your body can't digest or absorb resistant starch, so once it gets to your large intestine, it's fermented, which causes fat burning.

Chilled boiled potatoes naturally form more resistant starch, so to enhance its properties, allow it to cool to room temperature before eating. In addition, you can add potatoes left over from the previous meal to green salads or prepare potato salad with mustard dressing.

In addition to burning fat resistant starch, potatoes will help control weight in another way. Studies show that this root vegetable is more filling than other starchy foods, such as pasta or rice. In one study, volunteers ate fewer calories when a meal included potatoes, even though there were no restrictions on portion size. In addition, they did not compensate for this difference with additional calories during the day.

Potatoes do not make blood sugar worse

The study examined the effect of potatoes and rice on blood sugar levels after meals and during the night in people with type 2 diabetes. The study looked at boiled, baked, and chilled boiled potatoes. Each meal contained 50% carbohydrates, 30% fat and 20% protein.

Blood samples were taken from volunteers before meals, immediately after them, 30 minutes and several hours later. Participants also wore a blood glucose meter at all times so that blood sugar levels could be measured while sleeping. Scientists found no significant difference between potatoes and rice, as well as different ways of cooking the former. The researchers concluded that potatoes are suitable for people with diabetes if the diet is balanced and does not have a negative effect on glucose levels.

The method of preparation is important

This probably goes without saying, but frying, including potatoes, is not the healthiest way to cook. However, you can look for answers to the question: which is better, to bake or boil potatoes. The study examined the influence of cooking methods on the content of starch, vitamin C, minerals and antioxidants in this root vegetable.

In general, as it turned out, more useful substances are preserved in the case of “dry” cooking (microwave or grill), and not “wet” (boiling or steaming). In addition, if the potatoes for cooking are not peeled, they will retain more nutrients because the skin does not allow them to get into the water. The study also confirmed that refrigerated potatoes have more resistant carbohydrates.

How to eat potatoes to get more benefits

Potatoes are incredibly versatile. You can eat it for breakfast: add it to a vegetable omelet with eggs or chickpeas, or use it as a base for a baked frittata. Cooled boiled potatoes are suitable for salads, a side dish or a snack before training. As for dinner, potatoes can be stuffed with baked or sautéed vegetables and lean meats, and can be added to vegetable chili, soups, or stews.

Cynthia Sass M.P.H., Certified Dietitian. Engaged in private practice in the field of nutrition, advised five professional sports teams.