There are many ways to enjoy potatoes, which are one of America’s most loved foods. You may wonder if potatoes are healthy. Although potatoes are often criticized for being starch bombs they can be very good for you. Here are some tips on how to make potatoes more nutritious.
Potatoes Have High Nutritional
A medium-baked Russet potato has 129 calories and 4.6g of protein. There are 37 grams of carbohydrates with approximately 4g of fiber. It is loaded with nutrients, including more than 30% of the daily value of immune-supporting Vitamin C. It also contains nearly a third of the daily potassium target, which is a mineral that supports nerve and muscle function as well as healthy cholesterol. B vitamins, vitamin K and vitamin magnesium are all found in potatoes. Also, potatoes are rich in antioxidants. These include phenols and carotenoids.
All varieties of potatoes are healthy, especially when eaten with their skin. You can expose your body to a wider spectrum of antioxidants by eating potatoes of all colors. Each pigment has different protective compounds.
Potatoes Are Supported For Exercise Performance
They are a great source of energy for exercise due to the carbohydrates and nutrients they provide. Both foods produced equal performance results, according to researchers. You can eat a few fingerling potatoes, or small to medium baked potato 30 minutes before you start your workout.
Potatoes Can Help With Weight Control
Potatoes are rich in resistant starch which is a unique carbohydrate that has been proven to increase the body’s fat-burning capabilities. You cannot digest or absorb resistant starch. It then gets fermented in the large intestine which causes the body to burn more fat. Cooled potatoes naturally make more resistant starch. Let your potatoes cool to room temperature before you start to eat them. Refrozen potatoes can be used in salads, or transformed into potato salad with mustard vinaigrette.
Potatoes may have another benefit related to weight management. Studies show that potatoes are more filling than starchy carbs like rice and pasta. One study found that potatoes as part of a meal resulted in fewer calories for volunteers, even though portions were not limited. The potato-eaters did not eat more calories later in the day.
Potatoes Don’t Negatively Impact Blood Sugar
In 2020, research published in the Clinic Nutrition examined the effects of potatoes and rice on overnight blood sugar regulation in patients with type2 diabetes. You could boil, roast, or boil the potatoes and then cool them. Each meal contained 50% carbohydrate and 30% fat. The blood samples were taken from volunteers before, immediately after, then every 30 minutes for a few hours. A continuous glucose monitor was worn by the participants to measure glucose levels while they slept. There were no significant differences in the potato and rice preparations. Researchers concluded that potatoes can be eaten as part of a balanced diet and don’t disrupt blood glucose regulation.
How To Cook Potatoes?
You probably know that deep-frying potatoes and other foods are not the best way to cook them. You may wonder if it is better to bake or boil your potatoes. A 2020 study examined the effects of cooking methods on potato starch, Vitamin C, and minerals. Researchers found that potatoes cooked using “dry” methods such as microwaving and grilling retained more nutrients than those prepared by “wet” methods like boiling or steaming. The skin of potatoes is better preserved than the flesh when they are boiled. This prevents minerals from leaching into the water. It was also found that potatoes cooked to a high level of resistant starch could be cooled.