Are Potatoes Good For Your Diet?
Do you want to know about the benefits of potatoes for our usual diet? Is it true that they do not provide us with important nutrients? Can they make us too fat if we eat them regularly?
These are just some of the doubts about this food. Here we explain everything about the potato and how they can help improve your health.
Myths about the potato
Basically , you should be aware of the various myths about potatoes. One of the most common is that you gain weight because they are mainly made up of sugars.
However, potatoes contain complex carbohydrates, which are more easily absorbed, reduce blood sugar spikes and improve intestinal transit by providing fiber.
Having potatoes in your diet is not only healthy, but also easy to incorporate into our existing diet. If you’re trying to lose weight, a well-cooked potato will help.
The truth about potatoes
Another myth about potatoes is that they lack important nutrients. Potatoes are a type of herbaceous plant that belongs to the Solanaceae family. There are numerous myths about this tuber. One is that they do not provide the body with essential nutrients.
However, the following percentages show the nutrients potatoes provide for the daily recommended amount for an adult. Each 100 grams of potato contains:
- Magnesium (6%)
- Calcium (1%)
- Phosphorus (8%)
- Iron (14%)
- Potassium (9%)
- Vitamin B1 (6%), B2 (2%), B3 (7%), B6 (19%)
- Vitamin C (33%)
Preparation is key
The potato has only 18 g of carbohydrates per 100 grams. This is a very low figure compared to what other foods contain in carbohydrates such as:
- Lentils – 48 grams
- Pasta – 70 grams
- Chickpeas – 49 grams
- Brown rice – 81 grams
- Beans – 41 grams
- Bread – 47 grams
That said, it’s natural to wonder why potatoes are so fat when they’re so low in carbs. The problem is not the food itself, but the way you prepare it.
If we choose an unhealthy way to cook them, we’re just adding calories. Note the numbers: 100 grams of raw potato provides 73 calories, roasted 100 and steamed or boiled, only 75.
Instead, 100 grams of frozen parfried potatoes has 270 calories, while the same amount of homemade fries has 290 calories and a bag of fries has 538 calories.
Why is the change in calories so big? Cooking methods drastically change the nutritional value of potatoes. Frying potatoes can reduce the water content of the potato, causing it to absorb more oil. The more oil is absorbed, the more calories are added.
Healthy Ways To Use Potatoes In Your Diet
When cooked properly, potatoes can greatly benefit your diet. Thus, in a healthy diet, the benefits of potatoes can be many. As we have seen, they provide essential nutrients, fiber and complex sugars that improve our health.
Avoid frying, as this increases calorie intake and reduces the potato’s benefits. You can enjoy this food in many ways. Whether it’s the main part of the dish or a side dish, potatoes are an essential part of our diet.
So, in any case, consult your professional nutritionist if you are unsure whether or not the potato could provide benefits for your health.
