You'll find potatoes in many dishes, complementing many others well. And it's a must-have for anyone following a healthy vegetarian diet. Potatoes are a popular addition to a wide variety of dishes, including salads, snack fillings, finger foods, and more. But there are myths about potatoes that make people doubt whether or not they provide any nutritional value. As a result of their high fiber content, potatoes are useful in managing both blood cholesterol and blood sugar. Resistant starch, the type of fiber found in potatoes, is rich in soluble and insoluble fibers, which are good for digestive health. It's a healthy vegetable that can fill in many other foods. As soon as the word "potato" is mentioned, visions of french fries, as well as other fast food staples, pop into our heads. They can also be mashed, boiled, baked, or cooked in other ways. The nutritional value of potatoes can be drastically changed by how they are cooked.

Top 5 Potato Health Benefits

Rich In Nutrients

According to the USDA, the average sized baked brown potato without skin contains 128 calories, 4.6 grams of protein, 0 grams of fat, 37 grams of carbohydrates, and roughly 4 grams of fiber. The vegetable has various health benefits, including a high vitamin C content (14.4 milligrammes per serving) and other essential nutrients. The Harvard T.H. Cook Public Health School recommends getting between 75 to 90 milligrammes of vitamin C daily. Vitamin B1 is one of the many nutrients found in potatoes, and it contributes to healthy psychological and social growth. A 2021 article in the journal Nutrition demonstrated the benefits of folate and vitamin B6 for a variety of disorders, including anemia. Folate helps in the synthesis of red blood platelets, while vitamin B6 helps in the treatment of many diseases.

May Be Useful For Weight Control

In a review from the journal of something like the Academy of Nutrition and Dietetics in 2020, potatoes are a good source of resistant starch in addition to fiber. The human digestive system cannot break down resistant starch, a special type of carbohydrate. The potato's resistant starch, which helps the body burn fat, is just one of the ways it can help people watch their weight. One 2018 study published in Nutrients found that potatoes tend to induce satiety more than other starchy carbohydrates like pasta and rice. You can eat fewer potatoes and still feel full so they can aid in weight control.

Maintains Normal Blood Sugar Levels And Doesn't Affect Them

In 2020, researchers published an article in Clinical Nutrition that tracked the blood sugar levels of people with type 2 diabetes. The participant's blood sugar levels were measured before and after dinners consisting of either rice or potatoes to determine if there were any significant differences. Every dish had 50 percent carbs, 30 percent fat, and 20 percent protein. Before, immediately after, and would then every 30 minutes for a couple of hours, researchers took blood samples from the volunteers. They also wore continuous glucose monitors to measure the subjects' glucose levels while they slept.

Assists In Exercising Effectively

Potatoes, thanks to the carbohydrates and nutrients they contain, make for a great pre-or intra-workout fuel. Journal of Applied Physiology researchers compared the effects of potato purée and a commercial carbohydrate gel on endurance cyclists in 2019. The study's authors found the performance effects of both foods were similar. Carbohydrate gel and potato purée contributed to more consistent blood sugar levels, faster digestion, and enhanced performance in the gym.

The Optimal Potato Cooking Method

I don't need to explain why frying anything, including potatoes, isn't the healthiest option. However, you may be curious whether boiling or baking potatoes are healthier. In 2020, researchers published in Plant Foods for Human Nutrition a study that examined how different cooking techniques affected the starch, vitamin C, minerals, and antioxidants found in potatoes. According to the study, microwaving and grilling the potatoes resulted in higher retention of nutrients than boiling or steaming. Additionally, leaving the skin on when boiling potatoes helps to preserve more nutrients by preventing minerals from leaching into the water. Also confirmed by the research is that allowing potatoes to cool down to room temperature after cooking raises their level of resistant starch.

Conclusion

Traditional wisdom holds that potatoes aren't particularly healthy. However, the surprising health and nutritional benefits of this versatile vegetable are well worth exploring. Even though potato-based foods like french fries and potato skins can be high in fat and calories, potatoes have zero fat, zero cholesterol, and zero sodium on their own. Potatoes, when cooked properly, can be a tasty, filling, and healthy main course. In the United States, potatoes are far and away the most popular vegetable. Each individual consumed an average of 49.2 pounds of potatoes in 2017. This popular vegetable can be grown in almost any climate and is featured in various dishes all year.