While potatoes themselves aren't full of fat, people often prepare them with fatty ingredients. Consider baking your french fries instead of frying them in oil, mashing your potatoes with chicken broth instead of cream and topping your baked potato with salsa instead of sour cream, cheese and butter.
These changes will help keep your fat consumption close to the recommended amounts. Based in Massachusetts, Jessica Bruso has been writing since She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Are Potatoes a Lipid?
By Jessica Bruso. Related Articles. For example, a study published in the Journal of Nutrition found that potatoes might reduce inflammation.
The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said. Potatoes' high level of carbohydrates makes them easy to digest, while their fiber-filled skin can help keep you regular. Potatoes give your heart plenty of reasons to swoon, due to the fiber content.
Jarzabkowski said fiber is associated with clearing cholesterol from blood vessels; vitamins C and B6 help reduce free radicals; and carotenoids help maintain proper heart functioning. Additionally, B6 plays a crucial role in the methylation process , which, among other things, changes the potentially dangerous molecule homocysteine into methionine, a component in new proteins, according to Harvard.
Too much homocysteine can damage blood vessel walls, and high levels of it are associated with increased risk of heart attack and stroke. Jarzabkowski described how potatoes could be a win for athletes. According to Organic Facts , vitamin C, vitamin B6, potassium, magnesium, zinc and phosphorous can all help keep skin as smooth and creamy as, well, mashed potatoes.
These nutrients are all present in potatoes. A study published by the Journal of Nutritional Biochemistry found that consuming purple potatoes might reduce the risk of colon cancer. Purple potatoes are high in antioxidants and anti-inflammatory properties that can reduce levels of interleukin-6 or IL-6, a protein linked to cancer cell growth within the colon.
The study looked at groups of pigs on three different diets, one of which was supplemented with purple potatoes. At the end of the study, pigs that ate purple potatoes had levels of IL-6 six times lower than the other groups. In , an Australian man named Andrew Flinders Taylor appeared in the headlines for having eaten almost nothing but potatoes for a year and losing around lbs.
This sparked public interest in the potato diet. Dieticians, however, do not recommend such a diet because it is almost impossible to get all 20 essential amino acids and 30 vitamins and minerals from one food. A mix of white and sweet potatoes would, however, get you closer than most foods.
Nevertheless, your health would suffer from eating nothing but potatoes, said Jarzabkowski. Potatoes are fat free, but they are also starchy carbohydrates with little protein. According to Harvard, the carbs in potatoes are the kind that the body digests rapidly and have a high glycemic load or glycemic index. That is, they cause blood sugar and insulin to surge and then dip. This effect can make people feel hungry again soon after eating, which may lead to overeating. The rapid rise in blood sugar can also lead to increased insulin production.
Jarzabkowski said, "The last thing I'd recommend to a diabetic is a potato. On the other hand, potatoes are also a great source of fiber, Jarzabkowski said, and the fiber content helps you feel fuller longer. Therefore, suggested the study, the glycemic index is limited in its usefulness in terms of recommending food choices.
Jarzabkowski recommended that when planning meals, people should remember potatoes' carb content. Use it as a carb rather than as your only vegetable," she said.
Even when prepared in a healthy way, potatoes can present health problems to individuals with obesity or diabetes. They are high in simple carbohydrates, which can lead to weight gain. Jarzabkowski likened the vegetables in this way to white bread.
The Harvard School of Public Health tracked the diet and lifestyle of , men and women for about 20 years and found that people who increased their consumption of French fries and baked or mashed potatoes gained more weight over time — as much as 3. A study published in The BMJ looked at a large cohort of women and found that those who ate four or more servings of potatoes a week had a higher risk of blood pressure compared to women who ate potatoes less than once a month.
The risk held for women who ate baked, boiled, mashed or fried potatoes and for men who ate fried potatoes. Men who ate the equivalent amount of potato chips, however, did not see their risk for higher blood pressure increase. This study further indicates that potatoes may contribute to different health outcomes in different people, perhaps depending on their unique glycemic index reactions.
It also emphasizes the importance of potato preparation. You can probably guess that smothering your potato in sour cream and bacon isn't the healthiest way to enjoy it, but what is? Which is more nutritious — baked, boiled or steamed potatoes? Jarzabkowski emphasized the importance of preparation in potato consumption. Baking a potato is the best way to prepare it, as baking, or microwaving, a potato causes the lowest amount of nutrients to be lost, she said. The next-healthiest way to cook a potato is through steaming, which causes less nutrient loss than boiling.
Cooking a peeled potato in this way results in significant nutrient loss, as the water-soluble nutrients leach out into the water. In a potato, those water-soluble nutrients include B-complex vitamins, vitamin C, potassium and calcium. Potatoes are not fattening, however some cooking and preparation methods are. Look how cooking methods can alter this level.
For example, per g: A boiled potato has 0. Nutrition chart Boiled, based on Rua potatoes. Potatoes are the largest and most affordable source of potassium in the produce department.
Potatoes are suitable for Vegans and Vegetarians — providing a nutritious and delicious base to any meal Nutrients are found both on the skin and in the flesh of potatoes, so for best results keep the skin on! Our Product Range View all. Baby-sized potatoes with grown-up flavour.
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