What does a potato contain?
Potatoes are a source of various nutrients essential for our body. One boiled potato (approximately 150 g) contains only about 26 calories, yet it offers a plethora of vitamins and minerals. Among the most important nutrients in potatoes are:
- Vitamin C: 150 g of potato contains approximately 27 mg of vitamin C, which represents almost half of the recommended daily intake for adults. Vitamin C is crucial for boosting the immune system, maintaining healthy skin, and aiding iron absorption.
- Vitamin B6: This vitamin helps in the metabolism of proteins and carbohydrates and supports the health of the nervous system.
- Potassium: Potatoes are a rich source of potassium, a mineral that helps regulate blood pressure and fluid balance in the body.
- Folic acid: Important for cell health and the normal function of the nervous system.
Potatoes also contain minerals like magnesium and iron, which are vital for bone health, red blood cell production, and immune system function.
Glycemic index of potatoes
When we think of potatoes, many envision a food that quickly raises blood sugar levels, leading to its exclusion from diets. However, research shows that potatoes do not necessarily have a high glycemic index (GI) when prepared correctly. The glycemic index is a measure indicating how quickly food impacts blood sugar levels. Foods with a low glycemic index help stabilize blood sugar levels and keep us feeling full for longer.
Potatoes can have varying GI values, depending on the type, cooking method, and even whether they are consumed hot or cold. For example, a potato that is chilled after cooking has a lower GI than freshly boiled potato. Cooking potatoes with the skin on also lowers the glycemic index because the skin contains fiber that slows down sugar digestion and absorption.
Healing properties of potatoes
Despite being often criticized for its carbohydrate content, potatoes also have numerous health benefits that many overlook. Below, we will explore some of the key healing properties of this everyday food.
- Heart and cardiovascular health
Potatoes contain molecules called kukoamines, known for helping to lower blood pressure. This compound has been used in traditional Chinese medicine for centuries to treat high blood pressure. Although the exact amount of potatoes needed for optimal blood pressure reduction is unclear, some experts recommend consuming multiple servings of cooked potatoes per day as part of blood pressure management.
Additionally, potatoes contain phytochemicals and vitamins in their skin that help protect the body from heart and cardiovascular diseases. For example, vitamin B6 present in potatoes reduces inflammatory processes and lowers the risk of artery blockage, a major risk factor for heart diseases.
- Intestinal health
Potatoes are also a good source of fiber, especially in their skin. Dietary fiber is known to improve digestion, prevent constipation, and promote healthy gut flora. Furthermore, fiber can reduce the risk of colon cancer. A medium-sized baked potato skin may provide approximately 12 percent of the recommended daily fiber intake, similar to the amount obtained from whole grains.
It is important to note that consuming potatoes with the skin on is essential as it contains the most nutrients. Inside the potato are also indigestible starch carbohydrates that help promote healthy digestion, especially if the potato is cooled after cooking.
- Healing power of potatoes in inflammation
Potato skin also contains numerous antimicrobial and anti-inflammatory compounds that can help manage inflammatory processes in the body. This is particularly important for people dealing with various forms of arthritis, as consuming potatoes can help reduce joint pain and inflammation.
How to prepare potatoes to maximize their benefits
How we prepare potatoes is crucial to maximizing their health benefits. One of the best ways is to boil potatoes with their skin on as the skin contains the most nutrients, including fiber and vitamins. Potatoes can also be baked or roasted with a little olive oil and spices such as rosemary, thyme, or basil to enhance flavor without adding unnecessary calories and unhealthy fats like butter.
Avoid excessive salt, sour cream, butter, or cheese as they increase the calorie content of the dish and reduce its health benefits. To improve the taste of potatoes, consider using healthier alternatives like herbs, olive oil, or even yogurt.
Types of potatoes and their differences
Different types of potatoes have varied nutritional properties. For example, white potatoes contain 26 percent fewer carbohydrates and 33 percent fewer calories than other potato varieties. Red potatoes contain more sugar but less starch. It is important to choose the type of potato that suits our dietary needs. Generally, potato varieties with a lower glycemic index, such as brown or sweet potatoes, are a better choice.
Good to know ...
Potatoes are certainly more than just a modest food. Due to their numerous healing properties, potatoes should be reconsidered and included in the list of healthy foods regularly incorporated into our diet. Despite containing carbohydrates, potatoes offer many benefits for heart, cardiovascular, and intestinal health, as well as blood pressure regulation. By preparing and selecting the right type of potato, we can harness all its advantages without risking weight gain.
So, the next time you prepare a meal, don't forget about potatoes, which can be a tasty and healthy addition to any dish.
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