7 Nutritional and Health-Giving Qualities of Potatoes
Potato is the starchy tuberous root of the plant Solanum tuberosum. It is a native of Peru and can widely be found throughout America. In the second half of the 16th Century, it was introduced in Europe by the Spanish from America. Today, it forms an integral part of almost all culinary tastes around the world. It is the fourth largest crop after maize, wheat, and rice. Potatoes have around 5,000 varieties with a variety of pigmentations.
Without this bulky tuber, can we ever have one of the most loved dishes – The French Fries? Or the crispy mouth-watering chips we love so much to munch on? Well, but they aren’t as healthy as they should be. We understand that potatoes have become an indispensable companion in your daily cooking, and we aren’t complaining! Its ability to seamlessly blend with all ingredients, thereby enhancing the flavour, makes it a blue-eyed boy. It is relatively cheap and readily available which adds to this favouritism.
But lately, this humble potato is losing its popularity and you must be worried about reducing the intake. A low-carb diet and its nourishment prevent the extensive use of potatoes. As you are what you absorb, you need to be careful about which form of potatoes you consume.
Nevertheless, we at VMeals always go all out to make your potatoes not only delicious but healthy as well. Under the Wellness Plan, the variations we provide can be both delicious and packed with the required health benefits.
The fibers, minerals, vitamins, and phytochemicals in this staple food are well used in our recipes to create wholesome meals for you.
The health and nutrition advantages this vegetable provides can outperform the negatives if served right.
Here we look at seven ways in which potatoes might dish out a healthful way of life, help maintain a healthy heart, reduce the risk of infections and osteoporosis.
1. Loaded with healthy nutrients
Potatoes are loaded with health-giving nutrients such as calcium, iron, phosphorous, magnesium, and zinc, although the nutrient content varies depending on how it is cooked. For example, French fries contain much more fat and calories than baked potatoes.
It’s also essential to note that the potato’s skin is equally nutritious as the white flesh. Peeling potatoes can significantly lower such nutrient presence. The fiber in potatoes helps maintain the proper digestive system and gut health.
2. Comprise antioxidants
Antioxidants like flavonoids, carotenoids, and phenolic acids in potatoes help neutralize the free radicals in the body. These free radicals are the harmful molecules formed during cell metabolism. Their accumulation may increase the risk of incurable ailments like diabetes, heart disease, and cancer.
Pigmented potatoes like the purple ones, apparently have three to four times more antioxidants than the white ones. Consuming these can help to suppress free radicals more effectively.
3. Blood pressure regulator
Low sodium intake is vital for keeping blood pressure under control. Increasing potassium intake may be just as essential, as it encourages the widening of the blood vessels. Potatoes, due to their potassium content, believe to help balance the high sodium levels. Also, it is rich in anthocyanins and chlorogenic acid, chemicals that help lower blood pressure.
Now that doesn’t mean you should start devouring into greasy fries and spicy potato mixes. If prepared well in the form of baked, mashed, or tossed in salads, potatoes can prove beneficial to your health.
4. Naturally Gluten-Free
The gluten-free diet is one of the renowned diets worldwide. Gluten is a type of protein found in wheat, rye, barley, and other grains.
Most people do not experience any detrimental symptoms from eating gluten. But people who suffer from celiac disease or non-celiac gluten sensitivity can encounter acute uneasiness when consuming foods comprising gluten.
Symptoms may include excruciating stomachache, body rashes, bloating, constipation and diarrhea, to name a few.
Although potatoes are naturally gluten-free, most of the recipes readily available are not. Therefore, we highly recommend our gluten-free and dairy-free diet plans for people who are allergic to gluten.
These specially made recipes will help you avoid all discomforts and won’t trigger any unwanted and uncomfortable ailments.
5. Unbelievably filling
Worried about how to lose weight fast? Food that is incredibly filling can help you lose few extra kilos. Studies show that potatoes have the highest fullness rating. In fact, they are seven times more stuffing than croissants, which are the least filling.
Most filling foods to prevent hunger help you regulate weight better than any other weight loss method. Potatoes can curb the famished feeling as a protein found in them can act as an appetite deterrent.
Our weight loss meal plans follow this rule and prepare yummy and satiated palates.
6. Provide resistant starch
Resistant starch is connected with well-being, especially in the matter of insulin responsiveness and blood sugar control.
Instead of getting digested in the small intestine, resistant starch passes through to the large intestine. Here it feeds the good bacteria in your gut.
While raw potatoes contain resistant starch, they are commonly cooked. Prepared and chilled ones have the highest quantities of resistant starch. Cooking kills the degrading antinutrients and the harmful bacteria, which may interfere with nutrient integration.
Moreover, resistant starch may be linked with various other advantages, including better digestive health, improved nutrient absorption, and reduced food intake.
7. Remove tans and wrinkles
Potatoes not only works wonders when consumed, but it can also help when applied on the skin directly from outside.
This vegetable can be used as a great natural exfoliator. The juice can be used as a de-tan to remove dead skin and tan patches.
Furthermore, if applied as a face pack, it can visibly reduce the appearance of dark circles and fine lines from the face. It rejuvenates the skin, making it smooth and supple.
Since people don’t follow proper guidelines to cook potatoes, it has gained negative reviews everywhere. When consumed in moderation, just like any other food, it can be an exceptional addition to your meals.
The existence of various minerals, fibers, and nutrients, are both satiating and have health stimulating effects.
Even the peel contains many nutrients, so consuming both the skin and flesh can improve the fiber, minerals, and nutrient intake in each serving.
Ensuring a healthy cooking method is most important. Baked, steamed, or boiled are excellent choices if you want to reduce the calorie and fat contents compared to eating them fried.
Moreover, to get the wholesome benefits of natural health-boosting ingredients, you must avoid the intake of processed potato products.
What’s more, opting for healthy toppings for your potatoes can add to their nutrient profile, making it a refreshing and fortifying dish.
We always make sure that our diet plans strictly follow the cooking methodology that preserves all the goodness of this versatile vegetable. Our meals are prepared in a way that can aid in potential health benefits and necessary lifestyle changes.