A versatile root vegetable, delicious to eat in any form, potatoes are a staple food, without which it is impossible to imagine life. Underground tubers are relatively cheap and readily available compared to other vegetables. Potatoes are easy to grow. This is why they are popular in almost every country and in every country in the world. It never occurred to us that this vegetable is really good for our body. Potatoes have many health benefits that are pretty amazing. In this article. I will tell you some amazing facts about potatoes. After reading this article. You can eat all the potatoes you want without feeling guilty.
Nutritional value of potatoes
The nutritional value of potatoes per 100 g serving is as follows
- Caloric value: 161 kcal,
- Carbohydrates: 17.49 g ,
- Proteins: 2.05 g Fat: 0.10 g .
- Vitamin A: 2 IU ,
- Dietary fiber: 2.1 g ,
- Vitamin C: 19.7 mg ,
- Sodium: 6 mg ,
- Vitamin K: 2 mcg ,
- Potassium: 425 mg ,
- Calcium: 12 mg ,
- Iron: 0.81 mg ,
- Zinc: 0.30 mg ,
- Magnesium: 23 mg ,
This nutritional profile for potatoes shows that this vegetable is composed of some of the most important nutrients and minerals. Incorporating potatoes into your diet is no big deal. This is because the vegetable is delicious in any form. There are several health benefits of potatoes, which we’ll talk about below.
Potatoes for heart health
As incredible as it sounds, potatoes can be very helpful when it comes to heart health. Potatoes can benefit your heart. The reason for this is they are also rich in minerals and nutrients that can normalize blood pressure. The most beneficial in this regard is the high potassium content of potatoes. Research also shows that high potassium intake can control blood flow in the body, thereby regulating blood pressure.
Potatoes for weight control
This vegetable has always been associated with weight gain, but this is not entirely true. Potatoes, when consumed in the right amount and in the right form, can really help you shed those extra pounds. This is due to the satiety of the potatoes. This vegetable perfectly creates a feeling of fullness for a long time and provides the body with the necessary energy. Instant energy enters the body thanks to the high carbohydrate content of potatoes. Eating boiled potatoes or mashed potatoes as a side dish has been proven to be very beneficial. By eating potatoes, you can reduce the chances of overeating or consuming extra calories. This ultimately leads to weight loss.
Potatoes as a source of fiber
Potatoes are an unmatched natural source of fiber. This includes both soluble and insoluble fiber. The dietary fiber in potatoes regulates intestinal motility and maintains intestinal health. This nutrient found in potatoes also helps prevent constipation. In addition, fiber also helps reduce the absorption of dietary cholesterol, which leads to lower plasma LDL cholesterol levels. What’s more, the high fiber content of potatoes also protects the body against colon cancer and polyps.
Potatoes for blood sugar control
Potatoes contain a special kind of starch called resistant starch. Resistant starch is not degraded or absorbed by the body. Rather, it enters the large intestine and becomes a food source for the beneficial bacteria present in the intestines. Resistant starch also reduces insulin resistance, thereby regulating blood sugar levels. However, it should be remembered that excessive consumption of potatoes is not beneficial for diabetics.
Potatoes for digestive health
Another miracle of resistant starch found in potatoes is that it can help improve digestive health. Beneficial gut bacteria feed on resistant starch in the large intestine. As a result, short-chain fatty acids are created in the intestines. Short-chain fatty acid butyrate lessens inflammation in the colon. What’s more, it also increases colon defense, reducing the risk of colorectal cancer. Butyrate is also excellent in preventing inflammatory bowel disease. These disorders especially contain Crohn’s disease, diverticulitis, and ulcerative colitis.
How to eat potatoes
You can’t count on all of the benefits listed above when all you eat is fries. It is important to eat baked or boiled potatoes for maximum benefits. In addition, it is also important to take care of the serving size. Consuming large amounts of potatoes will not provide the necessary nutritional value for health.