There are numerous ways to use potatoes, a common root vegetable. They grow on the roots of the Solanum tuberosum plant. They are root-like tubers.
Potatoes are pretty cheap, simple to grow, and full of different nutrients.
7 Benefits of Potatoes
Here are seven ways potatoes are beneficial for your health and diet.
1. Rich in nutrients
Potatoes are rich in vitamins and minerals.
A medium-sized baked potato (6.1 ounces or 173 grammes) with the skin on gives
- Calories: 161
- Fat: 0.2 grams
- Protein: 4.3 grams
- Carbs: 36.6 grams
- Fiber: 3.8 grams
- Vitamin C: 28% of the RDI
- Vitamin B6: 27% of the RDI
- Potassium: 26% of the RDI
- Manganese: 19% of the RDI
- Magnesium: 12% of the RDI
- Phosphorus: 12% of the RDI
- Niacin: 12% of the RDI
- Folate: 12% of the RDI
Depending on the type and cooking method, potatoes can contain varying amounts of nutrients. Cooking potatoes adds more fat and calories than baking them.
Another important thing to remember is that the potatoes’ skin contains a lot of minerals and vitamins. When you peel potatoes, you can lose a lot of their nutrients.
2. Control of blood sugar
Potatoes contain a unique type of starch known as resistant starch.
The body doesn’t break down or fully absorb this starch. Instead, it goes to the big intestine and feeds the beneficial bacteria that live there.
Resistant starch has many health benefits, such as lowering insulin resistance, which makes it easier to control blood sugar.
In a study, mice given resistant starch showed less insulin resistance. In other words, their bodies were better at getting rid of extra sugar in the blood.
A study of people with type 2 diabetes found that eating a meal with resistant starch helped get rid of extra sugar in the blood better after a meal.
In a different study, researchers gave 10 people 30 grams of resistant starch every day for four weeks. Researchers discovered that resistant starch reduced insulin resistance by 33%.
It’s also interesting to note that you can add more tough starch to potatoes. To do this, put boiled potatoes in the fridge overnight and eat them the next day.
3. Contain antioxidants
Potatoes have a lot of different chemicals in them, such as antioxidants, carotenoids, etc.
These chemicals act as antioxidants in the body by eliminating free radicals, which are dangerous molecules. When free radicals build up, they can increase the risk of developing long-term diseases like cancer, heart disease, and diabetes.
One study using test tubes found that the antioxidants in potatoes may stop cancer cell growth in the liver and stomach.
Also, purple potatoes and other colored potatoes may have three to four times more vitamins than white potatoes, according to studies. In theory, this makes them better at getting rid of free radicals.
However, most of this proof comes from studies done in test tubes. We need more studies with real people before making any health suggestions.
4. Improve your digestive health
The tough starch in potatoes may also be beneficial for your gut.
When resistant starch gets to the big intestine, it feeds the beneficial bacteria that live there. These bacteria break it down to produce short-chain fatty acids.
Gut bacteria primarily convert the resistant starch in potatoes into the short-chain fatty acid butyrate.
Studies have shown that yetyrate lowers the risk of colorectal cancer, strengthens the colon’s defenses, and reduces colon inflammation.
Butyrate may also help people who have inflammatory gut diseases like Crohn’s disease, ulcerative colitis, and diverticulitis.
Still, the majority of the evidence we have about butyrate comes from studies done in test tubes or on animals. We need to conduct more studies with real people before making any suggestions.
5. Naturally Gluten-Free
Most people don’t have any adverse effects when they eat gluten.
However, people with celiac disease or non-celiac gluten intolerance may feel very sick after eating foods that contain gluten. Sharp gut pain, diarrhea, constipation, bloating, and rashes are just a few of the signs.
If you have to stay away from gluten, you might want to add potatoes to your diet. The fact that they are naturally gluten-free means that they won’t make you feel bad.
There are gluten-free potato recipes, but not all of them. Some au gratin recipes and potato bread call for potatoes that contain gluten.
If you have celiac disease or a gluten allergy unrelated to celiac disease, read the entire list of ingredients in a potato dish before you eat it.
6. Delicious and Versatile
You can use potatoes in many ways, they taste great, and they are good for you.
You can boil, bake, or steam potatoes, among other ways to cook them. But if you use a lot of oil when you fry potatoes, they may become much higher in calories.
Instead, cut the potatoes into thin slices and roast them in the oven with rosemary and a little extra virgin olive oil.
Make sure you don’t peel the potatoes, because that’s where most of the nutrients are. Making this decision will ensure that you get the most minerals from the potato.
7. Incredibly Filling
Not only are potatoes healthy, but they are also very filling.
In one study, 11 people received 38 popular foods and then rated how full they felt. Out of all of them, the potatoes got the best grade for fullness.
People claimed that potatoes were seven times more filling than biscuits, which they considered to be the least filling food. Foods that fill you up, because they make you feel full, may help you control or lose weight.
Potato proteinase inhibitor 2 (PI2), a protein present in potatoes, may aid in regulating appetite. Cholecystokinin (CCK) is a hormone that triggers the feeling of satiety. This protein seems to increase its release.
The bottom line
Potatoes are very healthy because they have a lot of vitamins, minerals, and antioxidants.
Studies have linked the nutrients in potatoes to a wide range of beneficial health benefits, such as better control of blood sugar, a lower chance of heart disease, and a stronger immune system. They may also help with digestion and fight the signs of age.
Because potatoes make you feel full, they may help you lose weight by stopping your hunger pangs and cravings.
In general, potatoes are beneficial for you if you eat them in moderation. They don’t naturally contain gluten, so almost anyone can enjoy them.
