Interestingly, you can also increase the resistant starch content of potatoes. To do this, store boiled potatoes in the fridge overnight and consume them cold When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria.
These bacteria digest it and turn it into short-chain fatty acids Resistant starch from potatoes is mostly converted into the short-chain fatty acid butyrate — the preferred food source for gut bacteria 15 , That said, most of the evidence surrounding butyrate is from test-tube or animal studies.
More human-based research is necessary before making recommendations. The gluten-free diet is one of the most popular diets worldwide. It involves eliminating gluten, which is a family of proteins found in grains like spelt, wheat, barley and rye.
However, people with celiac disease or non-celiac gluten sensitivity can experience severe discomfort when consuming foods that contain gluten. Symptoms include sharp stomach pain, diarrhea, constipation, bloating and skin rashes, just to name a few 19 , If you follow a gluten-free diet, then you should consider adding potatoes to your diet.
While potatoes are gluten-free, many common potato recipes are not. Some potato dishes that contain gluten include certain au gratin recipes and potato bread.
If you have celiac disease or a non-celiac gluten sensitivity, be sure to read the full list of ingredients before eating a potato dish. Aside from being nutritious, potatoes are also incredibly filling. In one study, 11 people were fed 38 common foods and asked to rate foods based on how filling they were. Potatoes received the highest fullness rating of them all. In fact, potatoes were rated as being seven times more filling than croissants, which were ranked as the least filling food item Foods that are filling may help you regulate or lose weight, as they curb hunger pains Some evidence shows that a certain potato protein, known as potato proteinase inhibitor 2 PI2 , can curb appetite.
This protein appears to enhance the release of cholecystokinin CCK , a hormone that promotes feelings of fullness Not only are potatoes healthy, but they are also delicious and versatile.
Potatoes can be prepared in many ways, including boiled, baked and steamed. However, frying potatoes may dramatically increase their calorie content if you use a lot of oil.
Instead, try slicing potatoes and then roasting them in the oven with a light drizzle of extra virgin olive oil and a sprinkle of rosemary. Even though potatoes are not a high-fiber food , they may provide a significant source of fiber for those who eat them regularly. Potato fibers — such as pectin, cellulose, and hemicellulose — are mainly insoluble They also contain varying amounts of resistant starch , a type of fiber that feeds the friendly bacteria in your gut and improves digestive health Resistant starch can also improve blood sugar control, moderating your rise in blood sugar after meals Compared to hot potatoes, cooled ones offer higher amounts of resistant starch 8.
Potatoes are low in protein , ranging from 1—1. In fact, compared to other common food crops — such as wheat, rice, and corn — potatoes have the lowest amount of protein. However, the protein quality of potatoes is very high for a plant — higher than that of soybeans and other legumes The main protein in potatoes is called patatin, which may cause allergic reactions in some people Carbs are the main dietary component of potatoes.
Those cooled down after boiling may provide some resistant starch, which can improve gut health. Potatoes also contain small amounts of high-quality protein. Potatoes are a good source of several vitamins and minerals, particularly potassium and vitamin C.
The levels of some vitamins and minerals drop during cooking, but this reduction can be minimized by baking or boiling them with the skin on. Potatoes are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6.
Varieties with purple or red skin and flesh contain the highest amounts of polyphenols, a type of antioxidant Potatoes harbor some healthy antioxidants that are responsible for many of their health benefits and mostly concentrated in the skin. Hypertension, a harmful condition characterized by abnormally high blood pressure, is one of the main risk factors for heart disease. Several observational studies and randomized controlled trials link high potassium intake to a reduced risk of high blood pressure and heart disease 17 , 23 , Other substances in potatoes that may promote lower blood pressure include chlorogenic acid and kukoamines 25 , Foods that are very filling may contribute to weight control, prolonging the feeling of fullness after meals and reducing food and calorie intake Relative to other carb-rich foods, potatoes are particularly filling.
One study of 40 common foods found potatoes to be the most filling Another small trial in 11 men showed that eating boiled potatoes as a side with pork steak led to less calorie intake during the meal when compared to pasta or white rice Thus, potatoes may aid weight loss by helping you reduce overall intake.
Studies indicate that proteinase inhibitor 2 PI2 , a potato protein, may suppress appetite 30 , Even though PI2 may suppress appetite when taken in its pure form, it is unclear whether it has any effect in the trace amounts present in potatoes. Scientists have determined that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties 2. Most sweet potatoes are orange in color, but there are others that come in purple, yellow, white, pink, and red.
The following are some of the health benefits that you can accrue from including sweet potatoes in our regular diet. Vitamin A deficiency is a serious issue especially in developing nations around the world.
The health repercussions of a vitamin A deficiency are grave and can include decreased resistance to infectious disease, increase in infectious morbidity, dry eyes as well increased mortality for both pregnant and lactating women and their children 3. Sweet potatoes are an extremely important source of Vitamin A because they contain high levels of beta-carotene 4 , 5. Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing two molecules of Vitamin A 6.
Bottom Line : Sweet potatoes are a natural and abundant source of beta-carotene and Vitamin A. Vitamin A is essential in helping the body fight off infections, and remain resistant to any further infections. Sweet potatoes are categorized as low to high on the glycemic index scale, and several studies have indicated that it can minimize the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes 7. Their relatively low glycemic index means that the sweet potatoes release sugar into the bloodstream slowly, unlike other starchy foods.
This steady release of sugar is what aids in controlling the blood sugar levels of individuals so that it does not go low or high.
Thus, the sweet potatoes can be used in the regulation of blood sugar levels especially in people with diabetes. This regulation is witnessed in both types of diabetes, i. Studies into the varieties of sweet potatoes have revealed that the Beauregard is the most effective sweet potato variant when it comes to blood glucose regulation 7.
In addition, the variant has been shown to have similar protein patterns to Caiapo, which is an extract from white sweet potatoes. Caiapo has been documented as improving the glucose and cholesterol levels of individuals with type II diabetes, and is thus used as dietary management of this disease 8. The fiber in the sweet potato is also hypothesized to be beneficial for diabetes management. The sweet potato is a high fiber food, which has been shown to lower the blood sugar levels of individuals suffering from type I diabetics 9.
Insoluble fibers are essential in promoting insulin sensitivity, which then helps in regulating the amount of sugar in the blood 11 , Furthermore, sweet potatoes are an important source of magnesium, which has also been shown to minimize the risk of individuals developing type II diabetes Bottom Line : Sweet potatoes contain essential fibers and magnesium that are critical in the prevention and management of diabetes.
The vegetables also have a moderately low glycemic index that also aids in the regulation of blood glucose levels. Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning One of the most important benefits of magnesium is that it helps reduce stress and anxiety Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world 15 , 16 , For instance, some controlled studies have indicated that magnesium deficiency increases depression in women experiencing premenstrual symptoms 16 , Magnesium deficiency and depression are linked because they both feature cell-mediated immune responses and bodywide inflammation.
Furthermore, studies on animal models have shown that a decrease in magnesium will result in an increase in anxiety-related behaviors as well as depression in mice In addition, magnesium has been found to reduce insomnia in older individuals Bottom Line : Sweet potatoes are an important source of magnesium, whose deficiency has been reported to be linked with a higher risk of depression, stress and anxiety.
Sweet potatoes contain a significant amount of vitamins, most of which have powerful anti-inflammatory properties. Studies carried out on the purple sweet potato have conclusively shown that the extracts from the vegetable variant had the capability of inhibiting the production of active inflammatory components in the body Furthermore, sweet potatoes have a high concentration of choline, which is a very versatile nutrient.
One of the main benefits of choline is that it reduces inflammatory responses in the body resulting in less inflammation Studies on animal models have shown that choline is effective in therapeutically restraining incidences of systemic inflammation in the body 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.
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