Despite being a staple of many peoples’ diets, the potato has been given a bad reputation as “unhealthy” in recent years. But today we tell you some of the reasons why you should keep this tuber in your diet.
While they are foods that should often be avoided by those who want to lose weight, potatoes are not actually highly caloric. A boiled potato has about 130 calories, that is, less than a banana of the same size.
What can turn a potato into a caloric bomb is the way it is prepared and with what it is accompanied. Boiling or steaming is the best way to keep this food low in calories. Baking increases the calories per gram as you lose water.
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Mashed potatoes will make them significantly more caloric, as recipes often call for ingredients like butter, cream, or eggs.
The least healthy way to eat potatoes is to fry them since in this case, they absorb large amounts of oil.
Source of vitamin C
Potatoes contain many vitamins and other nutrients that are important for health, such as vitamin C, for example, explains The Conversation.
While people often associate vitamin C with oranges and other citrus fruits, potatoes are also an important source of this nutrient. On average, a small potato, of about 150 grams, provides us with approximately 15% of the recommended daily intake of this vitamin.
In addition to supporting immune function and containing antioxidants, vitamin C also plays an essential role in the formation of connective tissue that, among other things, helps in the proper functioning of our joints.
Rich in nutrients
Potatoes are also a source of another important vitamin: B6. This nutrient helps more than 100 enzymes in the body work properly. In particular, it aids in the breakdown of proteins, a key process in nerve function. It is believed that vitamin B6 can also contribute to the maintenance of good mental health.
In general, a small potato contains about 25% of the recommended daily intake of this vitamin.
These foods are also an important source of potassium, an important nutrient for the proper functioning of muscles and nerves. A baked potato can make up to a third of the RDA for potassium.
It is suggested, however, to roast or even fry the potatoes to maintain their content of this nutrient, since when boiling them about half of their potassium dissolves in the water.
Plus, potatoes contain the second-highest levels of choline, an essential nutrient for keeping nerves, muscles, and the brain healthy. A baked potato can contain up to 10% of the choline that we need daily for good body health. This nutrient is particularly important during pregnancy, as it helps the growing baby make the cells it needs.
Naturally gluten free
Potatoes are naturally gluten-free foods, so they’re a great option for people with celiac disease or who need to avoid those proteins.
This is also the case for sweet potatoes, which also have a lower glycemic index. This means that they do not cause a spike in blood sugar, which can help control weight and appetite. However, they are slightly more caloric than regular potatoes.
Beneficial for the stomach
Cooking potatoes and letting them cool enables the formation of resistant starch, a type of starch that helps our bodies in many ways, including acting as a prebiotic and keeping the gut microbiome healthy.
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Although more difficult to digest, resistant starch is fermented by bacteria, producing compounds called short-chain fatty acids. These volatile fatty acids nourish our gut and keep it healthy.
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