Potatoes aren’t often regarded to be high in nutrients. However, this versatile vegetable offers some unexpected health and nutrition advantages. Although French fries and potato skins are high in fat and calories, the potato itself is low in fat, cholesterol, and salt. Potatoes, when prepared correctly, may produce a tasty, filling, and healthful dinner. You can get official guide to potato nutrition in this article.
Potatoes provide the following health benefits:
The fiber present in potatoes is a form of fiber known as “resistant starch,” which offers the health advantages of both soluble and insoluble fiber and produces less gas than other types of fiber. You may increase the quantity of resistant starch in potatoes by cooking them ahead of time and chilling them overnight in the fridge. You are welcome to reheat them before serving.
The resistant starch in potatoes, like soluble fiber, works as a prebiotic – food for healthy bacteria in the large intestine that enhances gut health. It, like insoluble fiber, can help prevent or cure constipation and IBS.
To get the most out of your potatoes, keep the skins on and pick bright varieties like purple potatoes. Furthermore, the skin of the potato may contain up to 12 times more antioxidants than the meat. So don’t be frightened to eat the skins of your potatoes.
Reduce Blood Pressure
Baked potato skin is high in potassium and magnesium. When you don’t get enough potassium in your diet, your body holds onto extra salt, which elevates your blood pressure.
One unpeeled potato contains:
- More than 40% of the recommended daily amount of Vitamin C
- Around half of the Vitamin B6 needed for the day
- contains more potassium than a banana
Potatoes are also high in calcium, magnesium, and folate.
Per Serving Nutrients
A medium potato comprises the following:
- 265 calories
- 6 gram protein
- 0 g of fat
- 61 grams of carbohydrates
- 4 gram fibre
- 5 gram sugar
Things To Keep An Eye Out For
To keep portion sizes minimal, measure high-fat toppings like cheese, sour cream, and butter. Alternatively, top a baked potato with low-fat, high-protein ingredients like homemade chili or taco meat, black beans, corn, and salsa.
A big order of French fries has more than four times the calories and 23 grams of fat as the potato from which it was prepared. Deep-fried potato chips, tater tots, and hash browns are also common. Roasting, boiling, and baking are healthier alternatives that may provide delectable side dishes and delectable treats.
How To Cook Potatoes?
Potatoes are accessible all year at supermarket shops. A potato has a shelf life of around one week when uncooked. You’re spoiled with choice with over 200 types of potatoes to pick from. Russets, reds, yellows, whites, and fingerlings are the most common potatoes. Always thoroughly clean and rinse potatoes before cooking. Keep the skins on for added taste and fiber.