Nutritional health benefits of potatoes that are hard to ignore

Potatoes – Nutritional Profile & Benefits

A versatile root vegetable, yummy to eat in any form, potatoes are a staple food without which life is unimaginable. The underground tubers are relatively cheap and affordable as compared to other vegetables. Potatoes are fairly easy to grow. This is why they are popular in almost every country and every nation around the world. Never did it occur to us that this vegetable is actually beneficial for our bodies. The nutritional health benefits of potatoes are plenty and they are pretty surprising. In this article, I will tell you some startling facts about potatoes. After going through this article, you will be able to eat all the potatoes that you want, without guilt.

Nutritional Facts About Potatoes

Nutritional health benefits of potatoes

The nutritional composition of potatoes according to a 100 g serving is as follows

Calories: 161

Carbohydrates: 17.49 g

Protein: 2.05 g

Fat: 0.10 g

Vitamin A: 2 IU

Dietary Fiber: 2.1 g

Vitamin C: 19.7 mg

Sodium: 6 mg

Vitamin K: 2 mcg

Potassium: 425 mg

Calcium: 12 mg

Iron: 0.81 mg

Zinc: 0.30 mg

Magnesium: 23 mg

These nutritional facts about potatoes depict that this vegetable is composed of some of the most important nutrients and minerals. Incorporating potatoes into your diet is not a difficult task. This is because the vegetable is delectable in whatever form it is eaten. There are several nutritional health benefits of potatoes which will be discussed below.

Potatoes For Heart Health

Potatoes for heart health

As unbelievable as it may sound, potatoes can help a great deal when it comes to heart health. Potatoes can do great favors for your heart. The reason for this is that they are high in minerals and nutrients which can normalize blood pressure. The most helpful in this regard is the high potassium content present in potatoes. Research shows that high potassium intake can control the blood flow in the body, therefore regulating blood pressure.

Potatoes For Weight Management

nutritional health benefits of potatoes

This vegetable has always been linked to weight gain, but this is not entirely true. Potatoes if consumed in the right amounts and in the right forms, can actually help to shed some extra pounds. This is because of the filling nature of potatoes. This vegetable is great at creating a feeling of fulness for a long time and provides the required energy to the body. Instant energy is provided to the body due to the high carbohydrate content in potatoes. Eating boiled or mashed potatoes as a side dish with your meals is proven to be very helpful. By consuming potatoes, one can decrease the chance of overeating or consumption of extra calories. This ultimately results in weight loss.

Potatoes As A Source Of Fiber

source of fiber

Potatoes are matchless natural sources of fiber. This includes both, soluble and insoluble fiber. The dietary fiber present in potatoes regulates the bowel motions and keeps gut in good health. This nutrient present in potatoes has also proven to be helpful in preventing constipation. Additionally, fiber also helps to decrease dietary cholesterol absorption resulting in lower levels of plasma LDL cholesterol. Not only that, but the high fiber content in potatoes also protects the body from cancer and colon polyps.

Potatoes For Controlling Blood Sugar

for blood sugar

Potatoes are loaded with a special type of starch called resistant starch. The resistant starch is not broken down by the body and neither is it absorbed fully by the body. It rather goes to the large intestine and becomes a food source for the beneficial bacteria present in the gut. The resistant starch also reduces insulin resistance, therefore, regulating the blood sugar levels. However, it shall be kept in mind that overconsumption of potatoes is not favorable for diabetes patients.

Potatoes For Digestive Health

digestive heath

Another wonder of the resistant starch present in potatoes is that it can help to improve digestive health. The beneficial gut bacteria are fed on resistant starch in the large intestine. As a result of this, short-chain fatty acids are produced in the gut. The short-chain fatty acid butyrate reduces inflammation in the colon. Not only that, but it also increases the colon defense, lowering the risk of colorectal cancer. Butyrate is also great at preventing inflammatory bowel disorders. These disorders mainly include Crohn’s disease, diverticulitis, and ulcerative colitis.

How To Consume Potatoes

consumption

You can not expect all the benefits listed above when all you’re eating is French fries. To gain maximum benefits, it is important that potatoes be consumed in a baked or boiled form. In addition to that, it is also important to take care of the portion size. Consuming large amounts will not generate the required nutritional health benefits of potatoes.

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