You love eating potatoes but might want to say goodbye to them due to the negative publicity they got.
But like multiple notions, this one is also flawed, i.e., POTATOES DON’T Increase your weight…!!!
Yes, you heard it right.
Generally, people think that eating potatoes and thinking about losing weight don’t go hand in hand due to the misconception about this vegetable.
According to them, if we follow mob mentality, this carbohydrate-laden food has no benefit as it only makes you fat. Due to this nation, people don’t give potatoes the respect they deserve.
Do you think potatoes are the culprit? Let’s discuss it with some facts.
Potatoes are packed with nutrients that make them a perfect weight loss food. Besides, they are high in fibre and resistant starch, reducing your appetite and keeping you full longer. So, eating potatoes can prevent overeating, especially when trying to reduce some calories.
- The potato contains 80% water and 20% solid.
- Potato contains starch, fibre, minerals, and vitamins. Moreover, they are rich in vitamin C, a great antioxidant.
- Eating potatoes in moderation will not make you fat.
- According to researchers, you can eat one medium size potato daily as a part of your healthy diet as it doesn’t increase cardiometabolic risk.
- Try eating potatoes without saturated fat and excess salt to avoid weight gain.
- Potatoes are considered good for the stomach, intestines, and spleen. They can also improve heart health, maintain fluid balance, and strengthen the immune system.
- Potatoes contain resistant starch and can help you improve blood sugar control.
- Potatoes must be a core part of your diet plan if you follow a gluten-free diet.
- Not only are potatoes healthy, but they are also versatile and tasty.
The health benefits of potatoes are inevitable. Nevertheless, it is suggested to consult a professional nutritionist to discover how to include potatoes in your diet plan.
It’s Not Potato That Makes You Fat; It’s How Much You Eat It
There is no single ingredient that helps a person gain or lose weight. Similarly, eating potatoes is the only reason you gain weight; it’s all about how you eat them. That’s the key thing you should understand.
If you eat one potato a day (in vegetable form), then it’s perfectly alright. But if you love eating French fries with burgers and shakes, you shouldn’t complain about gaining weight. You must know that potatoes are carbs with a high glycemic index. But if you are eating potatoes in moderation, it’s a perfect diet meal with health benefits.
Surprising Health Benefits of Potato
As mentioned earlier, potatoes are rich in fibre and help you stay satisfied for longer. Additionally, they can keep your digestive health in fine shape.
So, here are some surprising benefits of eating potatoes (in moderation) you all must know, especially if you are diet conscious.
- One of the key benefits of potato is that it improves your digestive health. The fibre available in potatoes is known as resistant starch, which provides both soluble and insoluble fibre benefits. The starch also acts like a probiotic and helps with multiple digestive issues, including constipation and irritable bowel syndrome.
- Potato also protects the body from multiple diseases as they are filled with antioxidants. Potatoes can fight free radicals from damaging cells. Try to leave potatoes’ skin on to get more benefits.
- Another great benefit of potatoes is that they can help you control blood sugar levels, as this amazing vegetable has a great amount of magnesium and potassium. When your body doesn’t get the desired potassium, it preserves sodium. As a result, your blood pressure starts increasing.
So, try to include a potassium-rich meal with potatoes in your diet.
Food You Can Eat on Potato Diet
Here’s a variety of potato dishes you can try.
- Plain Potatoes
Researchers have confirmed that plain and boiled potatoes are extremely satiating. Nevertheless, it is recommended to eat boiled potatoes in moderation. You can also eat mashed, steamed, boiled and baked potatoes without frying them in oil.
- Plant-Based Food
You can eat low-calorie food, fruits, vegetable, and unprocessed food items.
If you are on a potato diet, take coffee (without milk and sugar), black tea, herbal tea, and water to get desired results.
You must avoid added fat, processed, and refined food items.
Varieties of Potato You Should Try
Let’s talk about one of the most popular and beloved potato varieties.
Yes, we are talking about sweet potatoes here.
Sweet potatoes have low calories but are rich in dietary fibre and water content. As you know, fibre requires a little more time to digest; eating it keeps you satiated for a long time and protects you from eating unnecessary junk food.
Additionally, the research published in the Journal of Medicinal Food has found that sweet potatoes can reduce fat cells. Besides, they can help reduce inflammation due to the availability of antioxidants such as phenolic acids, anthocyanins, and carotenoids.
What Makes Potatoes Harmful for Health?
Do you know what ruins a potato’s reputation, especially when you are on a diet? Adding toppings such as cheese, bacon and sour cream to potatoes can make them unhealthy for you. When you are conscious about topping and portion size, potatoes taste amazing and provide several benefits.
Therefore, try including multiple potato varieties in your meal to enjoy their nutritional advantages.
Potatoes are rich in antioxidants, minerals, and vitamins. That’s why they are nutritious and good for your health. Research findings have also associated potatoes and their nutrients with numerous health benefits such as stronger immunity, controlled blood sugar level, better digestion, and reduced heart diseases.
You can include potatoes in your meal plan if you follow a strict diet. However, it is essential to keep their consumption limited and eat in moderate amount. Besides, eating loaded French fries daily and complaining about your weight is detrimental.
Lastly, consulting an expert nutritionist is advantageous as you can better discuss your diet goals and get a meal plan accordingly.
So, love potatoes as vegetables and try not to make it your junk food partner.