Potatoes are tubers that contain many nutrients. They not only contain many vitamins, but also provide a lot of energy and many other substances. Each way of processing potatoes will give you a certain advantage.
Rich in nutrients
Potatoes are an excellent source of nutrients with a high content of vitamins and minerals. A medium roasted potato (about 173 g) with the skin intact will provide:
– Number of calories: 161
– Fat: 0.2 g
– Proteins: 4.3g
– Carbohydrates: 36.6g
– Fiber: 3.8 g
Vitamin C: 28% of the RDI (* RDI: the amount of nutrients the body needs daily)
Vitamin B6: 27% of the RDI
Potassium: 26% of the RDI
Manganese: 19% of the RDI
Magnesium: 12% of the RDI
Phosphorus: 12% of the RDI
– Niacin: 12% of the RDI
Folate: 12% of the RDI
The nutritional composition of potatoes can vary depending on the variety and how it is prepared. For example, French fries provide more calories and fat than when cooked in the oven.
One thing to note is that the skin also contains many nutrients such as vitamins and minerals. Therefore, peeled potatoes can significantly reduce the inherent nutritional content.
Contains antioxidants
Potatoes are rich in flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants by neutralizing molecules that are potentially harmful to the body called free radicals. As these free radicals build up, they can increase your risk for chronic diseases like heart disease, diabetes, and cancer.
The antioxidants found in potatoes have the ability to suppress the growth of cells that cause liver cancer and inflammation of the colon. Colorful potatoes like purple potatoes contain three to four times more antioxidants than regular potatoes.
Improves blood sugar control
Potatoes contain a special type of starch called resistant starch. This starch is not broken down and is completely absorbed by the body. Instead, it travels to the large intestine, where it becomes a source of nutrients for the beneficial bacteria in your gut.
Resistant starch has many benefits for human health, including helping to reduce insulin resistance, thereby improving blood sugar control.
It is very interesting that you can increase the content of resistant starch in potatoes by boiling them and then storing them in the refrigerator overnight.
Improve the digestive system
Resistant starch in potatoes also helps improve the digestive system. When resistant starch reaches the large intestine, it nourishes beneficial gut bacteria, which digest and convert resistant starch into short-chain fatty acids.
Resistant starch in potatoes is mainly converted to short-chain fatty acid butyrate – which is a preferred food source of gut bacteria. Butyrate can reduce the pain of colitis, increase the resistance of the colon, and reduce the risk of colorectal cancer. Not only that, butyrate also supports the treatment of patients with digestive disorders, ulcerative colitis and appendicitis.
Gluten free
Gluten free diet is one of the most popular diets in the world, to achieve this, people need to avoid foods high in gluten such as wheat, barley, etc. Rye and some grains.
Most people don’t experience side effects from eating gluten. However, for people with celiac disease or gluten sensitive when eating gluten, they may experience severe symptoms such as stomach pain, diarrhea, constipation, gas, and rash. …
If you are on a gluten free diet, you should consider including potatoes in every serving of your diet, they are gluten free. However, in some recipes, potatoes contain gluten, for example when cooked with foods containing glucose. So if you have celiac disease or a gluten sensitivity, think carefully about what you are cooking with the potatoes before you eat them.
No stomach
Besides providing a large amount of nutrients, potatoes also create a feeling of fullness quickly when eaten, helping you to lose weight effectively by reducing appetite.
Is an extremely versatile food
Potatoes are not only healthy, but also extremely delicious and have many uses.
They can be processed in many ways, such as boiling, baking, steaming, but French fries contain a lot of fat which is not good for the body when you fry too much oil.
