Potato is the most used vegetable in the world. With its presence all over the world in different forms of recipes, the potato has become the common ingredient of famous cuisines which makes it the most essential food after rice. It is offered in various formats, whether cooked, baked, or boiled. But the dieticians hate potatoes. Potato is considered bad for weight loss journey due to the availability of a high amount of carbohydrates.
Are potatoes good or bad? For proper health management, we will discuss it later, but first, we need to understand the science behind metabolism. Everyone needs different amounts of carbs, fat, and protein because of their different lifestyle, activity level, and body condition. Anything you eat goes to your digestion factory where your food is synthesized into essential macro and micronutrients.
Don’t you know Macro and Micronutrients? No problem, let’s take a look at the nutritional value of our lovely potatoes:
| Carbohydrates | 19 g |
| – Starch 15 g | |
| – Dietary fiber 2.2 g | |
| Fat | 0.1 g |
| Protein | 2 g |
| Water | 75 g |
| Thiamine (Vit. B1) 0.08 mg | 6% |
| Riboflavin (Vit. B2) 0.03 mg | 2% |
| Niacin (Vit. B3) 1.1 mg | 7% |
| Vitamin B6 0.25 mg | 19% |
| Vitamin C 20 mg | 33% |
| Calcium 12 mg | 1% |
| Iron 1.8 mg | 14% |
| Magnesium 23 mg | 6% |
| Phosphorus 57 mg | 8% |
| Potassium 421 mg | 9% |
| Sodium 6 mg | 0% |
Potatoes are identified as vital food for humans with enough vitamins and minerals. Milk and potatoes are enough for human survival. Milk supplies vitamin A and vitamin D. A medium-sized potato contains :
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- 27mg of Vitamin C, which amounts to 45% of the daily value.
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- 620mg of potassium, which amounts to 18% of daily value.
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- 0.2mg of Vitamin B6, which amounts to 10% of daily value.
Alongside, potato contains thiamin, riboflavin, magnesium, folate, iron, zinc, and phosphorus.
Potatoes also contain carotenoids and polyphenols. The major part of dietary fiber is found in the potato peel whereas around 50% of nutrients are found within potato. People with high consciousness to fitness and health like to cook without peeling it off. herefore, the cooking method highly impacts the availability of nutrients.
All potatoes are not the same:
There are many kinds of potatoes found. Your daily consumable vegetable comes in a variety of shapes, sizes, and colors. Let’s know some of the most used types of potatoes:
Purpl
e Potatoes: These potatoes are known for their anthocyanin, which contains anti-inflammatory and antioxidant properties to protect the cells from oxidative stress and free radicals.
White Potatoes: These are packed with essential nutrients and healthy vitamins. White potatoes are an amazing source of fiber. Also, the thin skin of a white potato gives it a nice shape and texture along with a nice taste, whether baked, grilled, or boiled.
Red Potatoes: Red potatoes are finely used for cooking soups and roasting/boiling or steaming for potato salad. The healthiest way to eat red potatoes is to bake it with skin on. It is a nice source of vitamin C, iron, and potassium.
Russet Potatoes: These are large potatoes with brown texture and few eyes. These are rich in potassium, vitamin C, and B6.
Fingernail Potatoes: These potatoes are popular because it is fast to prepare and needn’t be peeled off before roasting. The thin skin is good in taste and gives a crispy texture.
Do potatoes increase weight?
Potatoes are always good to consume daily. The myth is that potatoes are not recommended food for people affected with diabetes or on a weightloss diet. But due to the popularity of potatoes, it is almost only possible to stay on a diet with potatoes.
Potatoes are more likely to increase fat when cooked in butter, margarine, or any other fatty substance. The cooking method increases the calorie count, which is why they are considered bad for weightloss diet.
A portion of deep-fried potatoes has five times more calories than boiled potatoes.
The best way to consume potatoes is to steam, boil or stir-fry them in some healthy oil for proper health and fitness management, whereas deep-fried potatoes increase calories.
Verdict:
From the given data and facts, the most common vegetable in Asian countries, Potato can be consumed in your regular diet. What makes a difference is, how you cook them. In Asian curries, Ghee or oil is highly used, whereas, in french fries, potatoes are deep fried. On the other hand, sweet potatoes are high glycemic food, therefore not recommended for diabetic people. Every food has some pros and some limitations for people with some health issues. Consult your dietician and your physician before jumping into any conclusion.
