Potato Effectiveness

Potato effectiveness

Potatoes are high in complex carbohydrates, which when digested, become glucose (blood sugar) and provide energy for the body. This means they can have a higher impact on blood sugar levels than more traditional vegetables like broccoli and celery. Those with diabetes should be mindful of their potato intake and ensure that they are eating them in moderation.

The vitamin C and quercitin in potatoes function as antioxidants, protecting the body from damage from free radicals (5). Potatoes are also a good source of potassium, which helps to lower high blood pressure by reducing tension and encouraging the widening of blood vessels (4).

One medium raw potato provides approximately 4 grams of dietary fiber, which is important to promote healthy digestion. Potato skins contain a significant amount of this fiber, so try to leave it on when preparing potatoes. Adding other fiber-rich foods to your diet, such as fruits and vegetables, can help you reach the recommended daily intake of dietary fiber.

In addition to being an excellent source of dietary fiber, potatoes are also high in vitamins and minerals. They are a good source of Vitamin B6 and magnesium, which both contribute to healthy heart health. The high levels of potassium found in potatoes are also beneficial for lowering blood pressure and the magnesium in potatoes is known to reduce high cholesterol.

The soluble fiber in potatoes is responsible for keeping the digestive system regular, reducing the risk of constipation and maintaining a healthy weight. Potatoes are also a source of resistant starch, which helps to control appetite and limit short-term food intake (6). They also offer a good amount of Vitamin K, which is necessary for bone development and maintenance. The iron, phosphorous and calcium in potatoes are important for bone structure and strength. The phosphorous in potatoes is particularly useful because it helps to balance the absorption of calcium, which prevents osteoporosis.

Despite their nutritional value, some people may avoid potatoes because of concerns about the high glycaemic index and nutrient density of their peels. However, they should be eaten in moderation when paired with other non-starchy vegetables and lean protein. For optimal nutrition, cook potatoes with their skins on and choose ones that are firm and unblemished. Avoid those with patches of green or sprouts, which can indicate high concentrations of glycoalkaloids. These compounds, including solanine, are toxic when consumed in large quantities (7). When selecting potatoes, be sure to store them in a dark place, as exposure to sunlight can cause them to turn green and develop toxic chemicals.