Benefits of Potato: What Research Says About it?

benefits of potato

Today we are looking for benefits of potato the ultimate guide,

So let us dive in.

Guys come on be honest when I say potato the image of french fries or other fast food came to your mind

What is Potato

The potato is a versatile veggie that may be utilized in a number of dishes. Furthermore, Potatoes may be used in a variety of ways, including salads, snacks, finger foods, and other recipes. However, there is some wrong information about potatoes, like whether or not they provide a nutritional food source. In fact, potatoes are abundant in fiber, which can aid in the regulation of cholesterol and blood sugar levels. Potato fiber is called “resistant starch” which is beneficial for intestinal health.

in short, you can say potato is an all-rounder in terms of advantages for vegetarians and non-vegetarians

Types of Potatoes

There are varieties of potatoes in the market that you should know before buying them,

although they are classified into 3 categories,

1. Starchy Potato

As the name suggests this potato has a high starch content but a low moisture level,  It is excellent for baking, boiling, and frying. This kind is unsuitable for salads since it is easily mushed and loses its shape. They are also longer and have rough skin.

Some variations are:


Sweet potatoes

Jewel Yam

2. Waxy Potato

This potato cultivar is popular due to its creamy, crisp, and juicy flesh and low starch content. These potatoes keep their shape even after cooking and are perfect for casseroles, salad, and roasting.

Some variations are:

  • Melody Potato
  • Russian potato
  • Red Thumb

3. All-Purpose Potato

All-purpose potatoes have a moderate starch level and are a cross between starchy and waxy potatoes. They contain more moisture than starchy potatoes and can withstand boiling water.

Some variations are: 

  • White and Yellow Potato
  • Red Gold
  • Purple Majesty

Nutritional Value of Potatoes

100 grams of potatoes contain:

Calories: 97 kCal

Fats: 0.1 g

Carbohydrates: 22.6 g

Protein: 1.6 g

Fiber: 1.7 g

Potato nutritional value varies depending on the type and manner of cooking. Fried potatoes have more calories and fat than baked potatoes.

important facts do you know the peel of the potatoes includes a lot of vitamins and minerals. Peeling potatoes significantly reduces their nutritional value.

types of potato

8 Surprising Health Benefits of Potatoes

1. Aids in weight gain

There are numerous meals that help individuals lose weight, however when it comes to potato dude it’s totally different,

if you are skinny then potato is the one-stop solution for you to gain weight, the research found that consuming potatoes helped women gain weight in no time, don’t worry dudes same applies to you too.

2. Non Gluten

There are a lot of people all around the world who are allergic to gluten or their system cant digest food which has gluten in it.

Gluten means it’s a protein that is normally found in wheat, pulses, and many more,

but to surprise you potatoes are known to be naturally gluten-free while still providing energy and other essential nutrients such as magnesium, potassium, and calcium.

3. Fiber content might be high

Potatoes may also be high in fiber or roughage. This may improve peristaltic movement and increase gastric juice flow, which assists digestion and helps to avoid disorders like constipation.

The vegetable’s high fiber content may help prevent the body from harmful ailments like colon cancer.

Fiber has also been related to the elimination of cholesterol from arteries and blood vessels, potentially boosting heart health and lowering the incidence of colon cancer.

In short potato, fiber helps reduce constipation and promotes smoothness for a healthier digestive tract.

4. Bone Health

Iron, phosphorus, calcium, magnesium, and zinc are all found in potatoes and help the body grow and promote bone formation and strength.

Iron and zinc are required for the production and maturation of collagen.

Phosphorus and calcium are both essential for bone formation, but they must be balanced for optimal bone mineralization. for your information if the phosphorus is high and not enough calcium triggers bone loss and osteoporosis.

5. Antioxidant Storage Facility

Antioxidants are chemicals that inhibit free radicals from forming.

Antioxidants are chemicals that inhibit free radicals from forming.

In the body, free radicals in the body cause damage to cells. Antioxidants can assist in reversing a few of the damage caused by free radicals and preventing further injury.

Colored potatoes, such as purple potatoes, have been shown in studies to contain approximately three times the antioxidant content of white potatoes. 

As a result, they may be more effective in neutralizing free radicals.

6. Promotes Sleep

Potassium is abundant in potatoes. They contain up to 396mg of potassium per 100g. Potassium flow in the body aids in the regulation of sleep cycles.

As a result, consuming a potassium-high diet can assist you in regulating your sleep cycle and maintaining a healthy sleep pattern. 

Potatoes and other vegetables, according to a study, can also help you fall asleep.

7 Could Aid in Diarrhea Treatment

Because potatoes are easy to digest and include moderate roughage, they may be an ideal element of a power diet for persons suffering from diarrhea.

However, consuming too much of something may result in diarrhea owing to the excessive consumption of starch.

8. Extremely adaptable

Potatoes are not only nutritious but also tasty and adaptable.

Potatoes can be cooked in a variety of ways, including boiled, baked, and steamed. However, fried potatoes may significantly boost their calorie count if a lot of oil is used.

Instead, slice the potatoes and bake them in the oven with a splash of virgin oils.

Be careful not to peel the potatoes because the majority of the nutrition is found there. This will guarantee that you get the most micronutrients from the potato.

benefits of potato

Tips for Reducing Nutrient Loss in Potatoes

1. Avoid peeling the potatoes before boiling them. The outer layer may be sufficient to guard against prevent loss of nutrients during the heating process. 

Since this nutrient and vitamin composition deep within the skin may be quite high, boiling them after peeling them will result in the loss of the majority of these proteins and minerals.

2. Bring the water to a boil before adding the potatoes while cooking potatoes. This reduces cooking time while keeping antioxidant capacity and vitamin C.

3. Do not fry potatoes since they will lose more than half of their vitamin C content. Other cooking methods, such as baking, utilizing an air fryer, or steaming, are available.

The Consequences of Eating Too Many Potatoes

Potatoes are indeed a popular and simple food to integrate into one’s diet. They include a lot of nutrients and vitamins. 

However, the cooking methods used to prepare specific meals must be taken into account in order to increase or decrease their nutritional value.

Potatoes have various health benefits owing to their nutritional content, however, they are not suitable for diabetics.

As a reason, it is usually preferable to consult with an expert before making major dietary adjustments.

Overall, potatoes are a healthy supplement to your diet when consumed in moderation.

Also, don’t forget they are naturally free from Gluten, so they are suitable for practically everyone.

Q. Is it ok to eat potatoes every day?

A. Yes, you may eat potatoes each day as long as you boil them without a lot of sodium or saturated fats. A healthy diet can include one medium-sized potato. It has no effect on cardiometabolic risk or the likelihood of developing diabetes or heart disease.

Q. Why are potatoes bad?

A. Because potatoes have a high glycemic index, they can induce weight gain. As a result, they are harmful to diabetics. It can also cause a surge in blood sugar. They are fat-free, however, they are starchy carbs with minimal protein.

Q. What are the disadvantages of potatoes?

A. Potatoes can contribute to weight gain. So, if you’re attempting to lose weight, stay away from packaged and fried potato foods. They are very high in glycemic index, which may have an adverse effect on your blood sugar levels

Q. Are potatoes nutritious?

A. Potatoes are a portion of very healthy food. They’re enriched with nutrients, minerals, and antioxidants. As a result, they give a variety of health benefits such as better blood sugar control, lower risk of heart disease, and increased immunity.

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