Potatoes are an incredibly versatile root vegetable consumed in a variety of dishes around the world. .
Are potatoes healthy?
Potatoes offer many nutrients and minerals, but can become unhealthy if fried or loaded with butter, sour cream and cheese.A medium potato provides about 20% of the recommended daily value for potassium, an important mineral that may help blunt sodium's effects on blood pressure. .
Are Potatoes Healthy? – Cleveland Clinic
Advertising Policy Cleveland Clinic is a non-profit academic medical center.Registered dietitian Andrea Dunn, RD, explains the benefits of potatoes and how you can enjoy them without sabotaging your healthy eating goals.“Potatoes are put in the starchy vegetable category, due to the amount of carbohydrates they contain,” says Dunn.But the higher calorie content doesn’t make potatoes a diet no-no.“Healthy food choices should include a variety of starchy and non-starchy vegetables,” says Dunn.“In fact, the new Dietary Guidelines for Americans includes up to 5 cups a week of starchy vegetables for those needing 2,000 calories a day.”.Potatoes come in many varieties that differ in taste, texture and color.Each type varies slightly in terms of its vitamin and mineral content.“The skin has half of the potato’s fiber content and many of its nutrients,” says Dunn.One of the reasons people may avoid potatoes when they’re trying to eat healthy is because of the cooking method, not the vegetable itself.Any food soaked in butter, deep fried or topped with sour cream will pack on the calories.But potatoes can be a healthy and delicious choice if you use these cooking methods:.“Try a drizzle of olive oil with chives instead of sour cream, butter and salt,” says Dunn.And these have a savory flavor that doesn’t require syrup or sugar on top.And these have a savory flavor that doesn’t require syrup or sugar on top.These are packed with flavor and nutrition without unhealthy fats or excess calories.These are packed with flavor and nutrition without unhealthy fats or excess calories.Potatoes aren’t the diet villain they’ve been made out to be.Skip the fries and enjoy your potatoes using healthy cooking methods. .
5 Reasons Why They Say Potatoes Are Bad For You
Potatoes are integral to so many of our traditional dishes that it is hard to think of India food without this staple.The bad rep is due to the additional calories it assumes after frying in refined and fat-laden oils”Yes, Potatoes are high in carbohydrates but is that reason enough to eliminate it from your diet completely?In a bid to lose weight fast one tends to take note of any hearsay doing the rounds in the fitness circuit.As a matter of fact eliminating an entire food group is never a sustainable idea.Potatoes with its high starch content is classified as a complex carb – and eating them in moderation is not a bad idea.The glycemic index rates carbohydrates according to how quickly they raise your blood sugar levels.According to the book healing foods, potatoes with its heart healing antioxidant anthocyanins can, in fact, prove beneficial for heart health.You see a packet of chips , you bend towards it thinking you would stop at one or two, only to realize you have finished half the packet already.Anything in excess be it outright junk or a bowlful of baked potatoes with peppers will take its toll on your waistline.Potatoes deserve to be looked at in a whole new light. .
Are potatoes healthy? A registered dietician weighs in
Thanks to the ketogenic diet and other low-carb eating plans, potatoes have an even worse rep than Emma Stone's character in Easy A.(The only exception: sweet potatoes, which have somehow managed to secure a shiny health halo.).But as people increasingly shift away from "meat and potatoes" to "grass-fed beef and cauliflower mash," spuds are left in the corner looking like a sad sack of...well, you know."Potatoes have been vilified over the past few years because they're high in carbs and they also raise your blood sugar quickly," says 80 Twenty Nutrition founder Christy Brissette, RD."So a lot of diets and nutrition experts give the advice to avoid eating white, starchy foods because of that blood sugar surge.".One large, raw potato also has nine grams of fiber, 1502 mg of potassium (three times as much as what you'd get in a banana!).Beckerman says you'll also find magnesium, vitamin B6, phosphorus, niacin, and folate in your everyday white potatoes.: Similar to a white potato, Beckerman says, except they're higher in starch.They're also high in iron and vitamin C. Yams: NOT the same thing as sweet potatoes, Beckerman says!And yes, potatoes are high on the glycemic index (meaning that it can have a strong impact on blood sugar), but she says that can actually work in your favor, like after a workout."Also, if you add a tablespoon of healthy fat—like butter, olive oil, or avocado oil—that will lead to a slower release of the sugar and will help the vitamins be better absorbed," Brissette says.You should also make sure your plate is balanced with protein and fats, adds Beckerman, to avoid a total carb bomb.But if you do enjoy a good baked potato with sour cream every now and then, don't let the haters scare you off.
Potato nutrition facts & health benefits
Potato nutrition facts show that the vegetable can be a very healthy part of a balanced diet when prepared in the right way.Since the 1950s, however, processed potatoes — French fries and hash browns, for example — have grown more popular as the technology to freeze the vegetables has improved."Potato has contributed to human diet for thousands of years, first in the Andes of South America and then in the rest of the world.Generally, the key nutrients found in potatoes including minerals, proteins , and dietary fiber are well retained after cooking.Vitamins C and B6 are significantly reduced after cooking while carotenoids and anthocyanins show high recoveries after cooking due to an improved release of these antioxidants ," wrote Gabriela Burgos, Thomas Zum Felde, Christelle Andre and Stan Kubow in " The Potato and Its Contribution to the Human Diet and Health (opens in new tab)" (Springer, Cham, 2020).Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil.But when prepared in these ways, they can lead to weight gain, diabetes and heart disease , according to the Harvard School of Public Health (opens in new tab).In fact, a study published in 2017 in The American Journal of Clinical Nutrition (opens in new tab) found that people who ate fried potatoes twice a week saw an increased risk of death.Potatoes are stuffed with phytonutrients , which are organic components of plants that are thought to promote health, according to the USDA (opens in new tab).A 2012 study published in the Journal of Agriculture and Food Chemistry (opens in new tab) found that six to eight small purple potatoes twice a day helped lower blood pressure and risk of heart disease and stroke among people who were overweight and suffering from hypertension.Scientists at the Institute for Food Research have discovered that potatoes contain chemicals called kukoamines, which are associated with lowering blood pressure.A 1995 study published in the American Journal of Clinical Nutrition (opens in new tab) found that modest increases in glucose could help enhance learning and memory.Some people think potatoes and other members of the nightshade family — such as eggplants, tomatoes and peppers — trigger arthritis flares because they contain the chemical solanine.The organization suggests that people with arthritis try cutting nightshade vegetables from their diets for two weeks to see if symptoms improve.For example, a 2011 study published in The Journal of Nutrition (opens in new tab) found that potatoes might reduce inflammation.The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said.Additionally, B6 plays a crucial role in the methylation process, which, among other things, changes the potentially dangerous molecule homocysteine into methionine, a component in new proteins, according to the Harvard School for Public Health (opens in new tab).Too much homocysteine can damage blood vessel walls, and high levels of it are associated with increased risk of heart attack and stroke."Sodium and potassium, which are found in potato peels, are two important electrolytes, and athletes lose them in sweat.".A 2017 study published by the Journal of Nutritional Biochemistry (opens in new tab) 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.At the end of the study, pigs that ate purple potatoes had levels of IL-6 six times lower than the other groups.Dieticians do not recommend a high potato consumption diet because it is almost impossible to get all 20 essential amino acids and 30 vitamins and minerals from one food.Furthermore, a 2016 study in The American Journal of Clinical Nutrition (opens in new tab) found that different individuals respond to a food’s glycemic index value in substantially different ways.Even when prepared in a healthy way, potatoes can present health problems to individuals with obesity or diabetes.The Harvard School of Public Health tracked the diet and lifestyle of 120,000 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 3.4 lbs.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.The same thing can happen with peeled potatoes that are left to soak, a method used to stop darkening.The nickname "spud" comes from the digging tool used in planting potatoes: "espada" in Spanish, "spyd" in Dutch and "spade" in English.It is a myth that the word “spud” is an acronym for the Society for the Prevention of an Unwholesome Diet, a supposed activist group that wanted to keep the potato out of Britain in the 19th century.Following Idaho are Washington, Wisconsin, North Dakota, Oregon, Colorado, Minnesota, Michigan, Maine and California. .
Are potatoes good or bad for you?
“Potatoes are a top source of potassium, which is an essential mineral for heart health,” says Loneke Blackman Carr, an assistant professor of nutrition at the University of Connecticut.But that’s a concern because potatoes have a high glycemic index, meaning they raise blood sugar rapidly after you eat them.Experts think this is why some studies have found a link between potatoes and an increased risk of cardiovascular disease, hypertension, Type 2 diabetes and excess weight, regardless of the way they’re cooked.Botanically speaking, potatoes are vegetables, but nutritionally their high starch content puts them in the carb category.Potatoes should replace rice or bread in your meal, not other veggies, says Michelle Cardel, an assistant professor in the Health Outcomes and Biomedical Informatics Department at the University of Florida College of Medicine.In addition to potatoes, these include cassava, corn, green peas, parsnips and plantains.Slice potatoes lengthwise and drizzle them with olive oil and a little salt, then bake at 425 degrees for about 25 minutes.For a healthier option, cut a potato in half, drizzle it with olive oil and rosemary, and bake in a 400-degree oven.Then put it under the broiler for a few minutes until brown on top, says Lisa R. Young, an adjunct professor of nutrition at New York University.But getting a mix of red-, purple- and yellow-fleshed spuds will give you a greater range (such as anthocyanins and carotenoids) than sticking with your standard russets.
Potatoes: Health benefits, nutrients, recipe tips, and risks
The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 25 kilograms (kg) of potatoes every year.This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.A baked potato on a winter’s day makes an economical, warming, and nutritious treat.According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids.Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.Vitamin C also helps collagen smooth wrinkles and improve overall skin texture.10) Immunity Research has found that vitamin C may help reduce the severity and duration of a cold.Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.Avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green.Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife.Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins. .
Potatoes: Health Benefits, Nutrients per Serving, Recipes, and More
Health Benefits Potatoes are a good source of fiber, which can help you lose weight by keeping you full longer.You can up the amount of resistant starch in potatoes by cooking them a day ahead of time and cooling them in the fridge overnight.Like soluble fiber, the resistant starch in potatoes acts as a prebiotic – food for good bacteria in the large intestine that improves gut health.Disease Prevention Potatoes are packed with antioxidants — compounds that fight free radicals from causing damage to your cells. .
Can Dogs Eat Potatoes?
From the UC Davis School of Medicine: “The U.S. Food and Drug Administration recently issued an alert about reports of canine dilated cardiomyopathy (DCM) in dogs eating certain pet foods containing peas, lentils, other legume seeds, or potatoes as main ingredients.While the most common cause of DCM is genetic, on rare occasions other factors can also result in the condition, particularly in breeds that are not frequently affected.”.The humble potato — the makings of french fries, hash browns, tater tots, and many other essential comfort foods.A dog’s body is designed to get most of its nutrients from animal protein, so if you decide to feed your pup baked or boiled potatoes, it should be done in moderation.Here at the AKC, we field many queries from anxious dog owners about what is and isn’t safe for their canine companions to eat.