Potato effectiveness
Reviled by dieters for years, potatoes are getting a comeback in the health world as a nutrient-rich whole food. In fact, they are a powerhouse of nutrients that help fuel good gut bacteria. Potatoes also provide resistant starch, a unique type of carbohydrate that your body cannot digest. This nutrient helps you burn fat and keep your hunger at bay, according to a study published in 2018 in the journal Nutrients.
Another benefit of eating a boiled, skin-on potato is that the skins contain a healthy amount of fiber, which can stimulate gastric juices and improve digestion. This can lower your risk for high blood pressure, indigestion and constipation. Potatoes are a good source of potassium, which can help reduce high blood pressure and prevent cellular damage caused by free radicals. They also have folate, which can play a key role in DNA synthesis and repair.
Both white and sweet potatoes are an excellent source of vitamin C. This nutrient helps your body produce collagen and form and widen your blood vessels. It also protects against high blood pressure and can help decrease your risk of a heart attack. Vitamin C can also prevent high levels of homocysteine, an amino acid that can cause molecular damage to cells and increase your risk of heart disease.
When it comes to choosing a potato, the darker the skin and flesh, the better for your health. This is because they contain more antioxidants than their lighter counterparts. Purple potatoes, for example, have up to 20 times more antioxidants than yellow or white potatoes. This may be because they are rich in natural plant chemicals called polyphenols, which are believed to act as powerful antioxidants. In one study, the consumption of a single boiled purple potato increased the antioxidant capacity of the bloodstream by 60% and decreased oxidation, compared to white potato starch that had a pro-oxidant effect.
A recent study found that consuming a potato puree during prolonged exercise worked just as well as a commercial carbohydrate gel in maintaining blood glucose and boosting performance in trained cyclists. In the study, participants drank either water, potato puree or a carbohydrate gel during a 120-minute cycling time trial. They consumed the same amount of carbohydrates in each condition. Researchers were surprised to find that the boiled potatoes were as effective as the carbohydrate gels.
In addition to boosting energy, the soluble fiber in a boiled potato provides your digestive tract with a healthy dose of prebiotics. These are the food for your good gut bacteria, which can lead to improved digestive health and a reduced risk of colon cancer.
Potatoes also contain vitamins A and K, manganese, copper, potassium, phosphorus, B6, niacin, folic acid and choline. All of these nutrients are necessary for healthy cellular functions, including muscle movement and mood, as well as preventing micronutrient deficiencies. They can also lower your risk for cardiovascular disease and neurodegenerative diseases.