Potatoes may not be considered nutritious. This all-purpose vegetable does have some amazing nutrition and health benefits. Fries and potato skins can be high-fat and high-calorie, but the potato itself is low in calories and fat. If potatoes are prepared well, they can be a healthy, delicious, and satisfying dish.
Health Benefits
Potatoes are an excellent source of fiber. It can help you lose fat by making you feel fuller and longer. Fiber can help reduce heart disease. Also, potatoes are rich in antioxidants which help prevent diseases, as well as vitamins that can support proper body function.
A potato’s health benefits include the following:
Digestive Health
“Resistant starch” fiber is a special kind of fiber found in potatoes. This has the health benefits of both soluble fibrous and insoluble fiber, producing less gas than other types. To increase the amount resist starch in potatoes, cook them a day before and let them cool in the fridge overnight. It is possible to heat them up before you eat.
Like soluble fiber, the resistant starch from potatoes acts as a probiotic, which is food for good bacteria. It can be used to treat constipation or irritable bowel syndrome.
Disease Prevention
The phytonutrients are found in potatoes. These compounds protect your cells against harmful free radicals. Consuming antioxidant-rich fruits, vegetables, and other foods lower your chance of developing cancer or heart disease.
Use purple potatoes instead of skins to get the most from potatoes. The more color in a potato’s potato, it will have more antioxidants. In addition, the skin of potatoes can have 12 times as many antioxidants as the flesh. Don’t be scared to eat the skins of your potatoes.
Lower Blood pressure
Baked potato skins can be a great source of vitamins and agents. Low potassium levels can cause high blood pressure. Your body stores extra sodium, and your body holds onto it. A potassium-rich diet can help reduce high blood pressure. This will protect your heart and lower the risk of stroke.
Things to Be Watchful For
High-fat toppings like cheese, sour crème, and butter can be measured to reduce portions. A baked potato can be topped with low-fat, high-quality options such as homemade chili, taco meats, or black beans, corn, and salsa.
How to Prepare Potatoes
All year, potatoes are readily available at grocery stores. A potato can be stored uncooked for up to one week. There are over 200 varieties to choose from, so you won’t be disappointed. You will find russets in all colors, as well as yellows, whites, and fingerlings. Always clean and rinse potatoes thoroughly before cooking. Make sure you leave the skins on to preserve flavor.
Here are some ways to include potatoes into your diet.
Oven-Roasted Potatoes
- Preheat your oven to 400°F
- Dry potatoes. Cut into 1-inch cubes. Cut in half if using very small new potatoes.
- Toss potatoes in olive oil until they are well coated. Add some salt and your favorite herbs. You can season oven fries with chili powder and paprika. Roasted new potatoes with 1/8 tsp. Pepper per pound makes a delicious side dish.
- Cook in a single layer for about one hour, turning until golden and tender.
