Is there any American family that doesn't eat potatoes? No! With many Americans eating potatoes daily, I decided to share 7 Potatoes Health and Nutrition Benefits. potatoes are sweet and very healthy for consumption.
Potatoes are a versatile root vegetable that is a staple food in many households.
They are underground tubes that grow on the Solanum tuberosum plant's roots.
Potatoes are generally inexpensive, simple to raise, and high in a range of nutrients.
Here are seven health and nutrition advantages of potatoes.
1. High in Nutrients
Potatoes are a great source of vitamins and minerals.
One medium baked potato (6.1 ounces or 173 grams), including the skin, contains (2) of the following:
0.2 gram of fat
4.3 grams of protein
Carbohydrates: 36.6 g
3.8 grams of fiber
28 percent of the RDI for vitamin C
27 percent of the RDI for vitamin B6
Potassium: 26 percent of RDI
Manganese accounts for 19% of the RDI.
Magnesium: 12% of the RDI
12% of the RDI for phosphorus
Niacin: 12% of the RDI
12 percent of the RDI for folate
The nutritional value of potatoes varies depending on the variety and method of preparation. Frying potatoes, for example, adds more calories and fat than baking them.
It's also worth noting that the skin of the potatoes contains a lot of vitamins and minerals. Peeling potatoes reduces their nutritional value significantly.
Potatoes are high in vitamins and minerals, but the variety and method of preparation can affect the nutritional content.
2. Antioxidants are present.
Flavonoids, carotenoids, and phenolic acids are abundant in potatoes.
In the body, these compounds act as antioxidants by neutralizing potentially harmful molecules known as free radicals. When free radicals build up, they can increase the risk of developing chronic diseases such as heart disease, diabetes, and cancer.
A test-tube study, for example, discovered that antioxidants found in potatoes may inhibit the growth of liver and colon cancer cells.
Colored potatoes, such as purple potatoes, have been shown in studies to have three to four times the antioxidant content of white potatoes. As a result, they may be more effective at neutralizing free radicals.
The majority of this information, however, comes from test-tube experiments. Before making any health recommendations, further human-based research is required.
Potatoes are high in antioxidants, which may lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Before making any recommendations, however, further human-based research is necessary.
3. It has the potential to improve blood sugar control.
Potatoes contain resistant starch, which is a type of starch.
This starch is not broken down and absorbed completely by the body. Instead, it makes its way to the large intestine, where it provides nutrients to the beneficial bacteria in your gut.
Resistant starch has been related to a variety of health advantages, including reduced insulin resistance, which improves blood sugar management.
In one study according to dr Gauci, mice fed resistant starch had lower insulin resistance. This indicates that their bodies were more effective at removing excess sugar from the blood.
A study of people with type 2 diabetes discovered that eating a meal high in resistant starch helped remove excess blood sugar after eating.
In another study, ten people were given 30 grams of resistant starch every day for four weeks. Scientists discovered that resistant starch reduced insulin resistance by 33%.
Surprisingly, you can boost the resistant starch content of potatoes. To accomplish this, place boiled potatoes in the refrigerator overnight and consume them cold.
Potatoes have resistant starch, which may aid in the reduction of insulin resistance. As a result, blood sugar control may improve.
4. It has the potential to improve digestive health.
Potatoes' resistant starch may also benefit digestive health.
When resistant starch enters the large intestine, it feeds the beneficial gut bacteria. These bacteria break it down and convert it into short-chain fatty acids.
Potato-resistant starch is mostly converted into short-chain fatty acid butyrate, which is the preferred food source for gut bacteria.
Butyrate has been shown in studies to reduce colon inflammation, strengthen colon defenses, and lower the risk of colorectal cancer.
Furthermore, butyrate may benefit patients suffering from inflammatory bowel diseases such as Crohn's disease, ulcerative colitis, and diverticulitis.
Having said that, the majority of the evidence surrounding butyrate comes from test-tube or animal studies. Before making recommendations, more human-centered research is required.
Potato-resistant starch is a source of nutrition for beneficial gut bacteria. They convert it to the short-chain fatty acid butyrate, which has been linked to lower colon inflammation, better colon defenses, and a lower risk of colorectal cancer.
5. Gluten-Free by Nature
Gluten-free diets are among the most popular in the world. It entails avoiding gluten, a protein family found in grains such as wheat, barley, and rye.
Gluten does not cause any negative side effects in the majority of people.
People with celiac disease or non-celiac gluten sensitivity, on the other hand, may experience severe discomfort when consuming gluten-containing foods. Sharp stomach discomfort, diarrhea, constipation, bloating, and skin rashes are just a few of the symptoms.
If you follow a gluten-free diet, you should think about including potatoes in your diet. They are naturally gluten-free, so they will not cause any unpleasant side effects.
While potatoes are naturally gluten-free, many popular potato recipes are not. Certain au gratin recipes and potato bread are examples of gluten-containing potato foods.
If you have celiac disease or gluten sensitivity that isn't celiac, make sure to read the entire ingredient list before eating a potato dish.
Potatoes are naturally gluten-free, making them an excellent food choice for people with celiac disease or gluten sensitivity who are not celiac.
6. Extremely Filling
Potatoes are not only healthful, but they are also quite satisfying.
In one study, 11 people were fed 38 common foods and asked to rate their fillingness. Potatoes had the highest fullness rating of all.
Potatoes were rated as seven times more filling than croissants, which were rated as the least filling food item.
Filling foods can help you regulate or lose weight by alleviating hunger pangs.
Some evidence suggests that a potato protein called potato proteinase inhibitor 2 (PI2) can suppress appetite. This protein appears to boost the production of cholecystokinin (CCK), a hormone that induces feelings of fullness.
According to studies, potatoes are one of the most filling foods. They may raise levels of fullness hormones like cholecystokinin (CCK).
7. Extremely adaptable
Potatoes are not only nutritious but also tasty and adaptable.
Potatoes can be cooked in a variety of ways, including boiled, baked, and steamed. However, frying potatoes can significantly increase their calorie content if a lot of oil is used.
Instead, slice the potatoes and roast them in the oven with a drizzle of extra virgin olive oil and a sprinkle of rosemary.
Make sure not to peel the potatoes because the majority of the nutrients are found there. This will ensure that you get the most nutrients from the potato.
Potatoes are delicious, versatile, and simple to incorporate into your diet. Try boiling, baking, or steaming them and eating them with the skin still attached.
Potatoes are high in vitamins, minerals, and antioxidants, making them extremely healthy.
Potatoes and their nutrients have been linked to several impressive health benefits, including improved blood sugar control, a lower risk of heart disease, and increased immunity. They may also help with digestive health and fight the signs of aging.
Potatoes are also quite filling, which means they may aid in weight loss by reducing hunger and cravings.
Overall, potatoes are a healthy supplement to your diet when consumed in moderation. They are also naturally gluten-free, so they are suitable for almost everyone says FDA.