7 Nutritional and Health Benefits of Potatoes (2023)

Potatoes contain antioxidants and provide beneficial vitamins and minerals, including vitamin C, B6 and potassium. They can also benefit your digestive health.

Potatoes are a versatile root vegetable and a staple in many households.

They are an underground tuber that grows from the roots of thePotatoAttachment(1).

Potatoes are relatively inexpensive, easy to grow, and packed with a variety of nutrients.

Here are 7 nutritional and health benefits of potatoes.

1. Packed with nutrients

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Potatoes are an excellent source of many vitamins and minerals.

One medium baked potato (6.1 ounces or 173 grams), including the skin, provides (2):

  • Calories:161
  • Fett:0,2 Gramm
  • Protein:4.3 grams
  • Carbohydrates:36.6 grams
  • Phases:3.8 grams
  • Vitamin C:28 % de FEI
  • Vitamin B6:27 % de FEI
  • Potassium:26 % de FEI
  • Mangan:19 % de FEI
  • Magnesium:12 % de FEI
  • Phosphor:12 % de FEI
  • Niacin:12 % de FEI
  • folic acid:12 % de FEI

The nutrient content of potatoes can vary depending on the variety and how it is prepared. For example, frying potatoes adds more calories and fat than baking them.

It is also worth noting that the potato peel contains a huge amount of vitamins and minerals. Peeling potatoes can significantly reduce their nutrient content (1,3).

SummaryPotatoes are included
Vitamins and minerals, although the variety and method of preparation may affect
nutrient content.

2. Contains antioxidants

(Video) 10 Benefits of Potatoes | Health And Nutrition

Potatoes are rich in compounds such as flavonoids, carotenoids and phenolic acids (4).

These compounds act asantioxidantsin the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases such as heart disease, diabetes and cancer (5).

For example, one test-tube study found that antioxidants found in potatoes can suppress the growth of liver and colon cancer cells (6).

Studies have also found that colored potatoes, such as purple ones, may contain three to four times more antioxidants than white potatoes. This potentially makes them more effective at neutralizing free radicals (7,8).

However, most of this evidence comes from test-tube studies. More human-based research is needed before health recommendations can be made.

Summarypotatoes are good
Source of antioxidants that reduce the risk of chronic diseases such as
heart disease, diabetes and certain types of cancer. However, more human-based research
is necessary before making recommendations.

3. Can improve blood sugar control

Potatoes contain a special type of starch known asresistant starch.

This starch is not broken down and is fully absorbed by the body. Instead, it reaches the colon, where it becomes a source of nutrients for the beneficial bacteria in the gut (9).

Research has linked resistant starch to many health benefits, including reducing insulin resistance, which in turn improves blood sugar control.

In an animal study, mice fed resistant starch showed decreased insulin resistance. This meant that their bodies were able to remove excess sugar from their blood more efficiently (10).

One study in people with type 2 diabetes found that eating a meal containing resistant starches helped clear excess blood sugar after a meal (11).

In another study, ten people were fed 30 grams of resistant starch daily for four weeks. Scientists found that resistant starch reduced insulin resistance by 33% (12).

Interestingly, you can also increase the resistant starch content in potatoes. To do this, store the boiled potatoes in the refrigerator overnight andeat them cold(13).

(Video) The Nutritional Benefits of Potatoes

Summarycontains potatoes
Resistant starch, which can help reduce insulin resistance. This in turn can
help improve blood sugar control.

4. Can improve digestive health

Resistant starch in potatoes can also improve digestive health.

When resistant starch reaches the colon, it becomes food for beneficial gut bacteria. These bacteria digest it and turn it intoshort chain fatty acids(14).

The resistant starch in potatoes is largely converted to the short-chain fatty acid butyrate - the preferred food source for gut bacteria (15,16).

Studies have shown that butyrate can reduce inflammation in the colon, strengthen the colon's defenses, and reduce the risk of colon cancer (17).

In addition, butyrate may help patients with inflammatory bowel diseases such as Crohn's disease, ulcerative colitis, and diverticulitis (18).

However, most of the evidence for butyrate comes from test tubes or animal studies. More human research is needed before recommendations can be made.

SummaryResistant Force in
Potatoes are a food source for beneficial gut bacteria. you convert it
to the short-chain fatty acid butyrate, which has been linked to the reduction
Inflammation in the colon, improvement of the colon's defenses and reduction of the risk of
colon cancer

5. Naturally gluten-free

Ogluten free dietit is one of the most popular diets in the world. Eliminates gluten, a family of proteins found in grains such as spelt, wheat, barley and rye.

Most people do not experience any adverse symptoms from eating gluten.

However, people with celiac disease or non-celiac gluten sensitivity may experience severe discomfort when consuming gluten-containing foods. Symptoms include severe stomach pains, diarrhea, constipation, gas, and skin rashes, to name a few (19,20).

(Video) Potatoes: Good or Bad?

If you follow a gluten-free diet, consider adding potatoes to your diet. They are naturally gluten-free, which means they don't trigger any uncomfortable symptoms.

Although potatoes are gluten-free, many common potato recipes are not. Some potato dishes that contain gluten are certain potato bread and gratin recipes.

If you have celiac disease or non-celiac gluten sensitivity, be sure to read the full ingredient list before eating a potato dish.

Summarypotatoes are natural
gluten-free, making them an excellent choice for people with celiac disease
non-celiac gluten disease or sensitivity.

6. Incredible padding

Potatoes are not only nutritious, but alsoincredibly filling.

In one study, 11 people were fed 38 common foods and asked to rank foods based on their satiety capacity. Potatoes received the highest fullness score of all.

In fact, potatoes were rated seven times more filling than croissants, which were rated the least filling foods (21).

Satisfying foods can help you manage or lose weight by reducing hunger pangs (22).

Some evidence shows that a specific potato protein known as potato proteinase inhibitor 2 (PI2) may help reduce appetite. This protein appears to increase the release of cholecystokinin (CCK), a hormone that promotes satiety (23).

SummaryStudies have shown that
Potatoes are one of the most filling foods. You can increase the level of
Satiety hormones such as cholecystokinin (CCK).

7. Extremely versatile

are not justpotatoeshealthy, but they are also delicious and versatile.

(Video) Are Sweet Potatoes Healthy? Here's What Experts Say | TIME

Potatoes can be prepared in a variety of ways, including boiled, roasted, and boiled. However, frying potatoes can drastically increase your calorie count if you use too much oil.

Instead, try slicing the potatoes and then roasting them in the oven with a drizzle of extra virgin olive oil and sprinkling with rosemary.

Be careful not to peel the potatoes, as this is where most of the nutrients are found. This will ensure that you get the maximum amount of nutrients from the potato.

Summarypotatoes are delicious
versatile and easy to add to your diet. Try boiling, roasting, or steaming them.
and eat them with the skin intact.

the end result

Potatoes are rich in vitamins, minerals and antioxidants that make them very healthy.

Studies have linked potatoes and their nutrients to a number of impressive health benefits, including better blood sugar control, reduced risk of heart disease and increased immunity. They can also improve digestive health and fight the signs of aging.

Potatoes are also quite filling, which means they can help you lose weight by curbing hunger and cravings.

All in all, potatoes are a great addition to your diet in moderation. Plus, they're naturally gluten-free, which means they can be enjoyed by almost anyone.


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