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Health Benefits of Potatoes: How to Eat Potatoes?

Potatoes are the most commonly consumed vegetable. They aren’t typically thought to be high in nutrients. This multipurpose vegetable, on the other hand, has some surprising health and nutrition benefits. Although French fries and potato skins are high in fat and calories, the potato itself is low in fat, cholesterol, and sodium. Potatoes, when prepared correctly, can make a delicious, filling, and healthy dish. So here we are going to discuss how to eat potatoes and which way is healthiest?

Nutrition of a potato

Health Benefits of Potatoes: How to Eat Potatoes?

A medium potato with its skin contains:

  • 40% of recommended daily value of vitamin C
  • About half the vitamin B6needed for the day
  • More potassium than a banana
  • 265 calories
  • 6 grams protein
  • 0 grams fat
  • 61 grams carbohydrates
  • 4 grams fiber
  • 5 grams sugar

Types of potatoes

There are a variety of potato options to fuel the body and the brain throughout the day. Potatoes are easy to prepare and pair with a variety of cuisines, making them ideal for convenient meal prep to fuel workouts throughout the week. They can be whipped up in 30 minutes or less with a few healthy ingredients to make a delicious meal. There are over 200 different types of potatoes available. These potatoes are classified into seven types: russet, red, white, yellow, blue/purple, fingerling, and petite.

Health Benefits of Potatoes: How to Eat Potatoes?

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Russet potato: Russets (Burbank) potatoes, also known as Idaho potatoes, are oblong in shape and large in size, with a rough brown skin and mealy flesh. They are best for mashing, baking, and frying. When it comes to homemade mashed potatoes, they fall apart easily when boiled and hold their shape once whipped, remaining light and fluffy in texture.

Health Benefits of Potatoes: How to Eat Potatoes?

Sweet Potatoes and Yams: The much-appreciated sweetness is commonly available in two varieties. The oblong-shaped red sweet potatoes with pointed tips have a reddish-brown skin and sweet, moist orange flesh. The other type is Cuban, white, or boniato, with light tan skin and yellow, more dry flesh. Both can be roasted, baked, steamed, boiled, mashed or pureed, and used in desserts such as pies, muffins, and bread. If you thoroughly clean and dry the thick skins, you can roast them for a crispy treat that is also high in fiber and nutrients.

Yams are less sweet than sweet potatoes. They can have a flesh that is white to even deep red in color and can be substituted for sweet potatoes depending on the application.

Health Benefits of Potatoes: How to Eat Potatoes?

Fingerling Potatoes: Like the name implies, fingerling potatoes, such as Russian Banana, are shaped like fingers — small and elongated. They have thin, tender skin and are fantastic roasted. Because they’re so small, you can boil them whole, skin intact, so they don’t absorb as much water as potato chunks, making them great for potato salad, too.

Health Benefits of Potatoes: How to Eat Potatoes?

New Potatoes: Immature potatoes that are harvested in early summer before they are fully mature are called new potatoes. Their skin is thin and tender, and they’re often boiled whole and tossed with butter and fresh parsley. They have a shorter shelf life than mature potatoes.

Health Benefits of Potatoes: How to Eat Potatoes?

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Waxy red potatoes: These round, small, red thin-skinned potatoes have a white and waxy flesh that is creamy when cooked. They can come in the Red Bliss, Norland, and Red Pontiac variety. They work well for crispy roasted potatoes, boiled, steamed, or simmered for soups and stews.

Health Benefits of Potatoes: How to Eat Potatoes?

White and Yellow Potatoes: These round or oblong potatoes have a thin golden-colored skin, with a yellow or white flesh that is waxy in texture. These are also known as all-purpose potatoes and come in White Rose or Finnish yellow varieties. They can be boiled, steamed, roasted or sautéed.

Yukon Gold is another variety of white potato that is round, medium-sized, with a thin a tender pale yellow skin. They are prized for their creamy golden flesh that has a buttery flavor. They can be boiled, baked, roasted or fried.

Health Benefits of Potatoes: How to Eat Potatoes?

Purple Potatoes: These vibrant and regal colored spuds have a thin deep purple colored skin and bright purple, firm and starchy flesh, with an earthy and slightly nutty flavor. When cooked the skins darken, while the flesh slightly lightens in color. They can be roasted, boiled, simmer, and steamed. Larger purple potatoes are good for baking and light mashing.

What’s unique about the potato is the extra antioxidants coming from anthocyanins in the purple flesh and skin for extra plant nutrients! Add these to your diet for added benefit. They come in Purple Majesty, Purple Peruvian (fingerling variety), All Blue, and Purple Viking to name a few.

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Health Benefits of Potatoes

There is a very long list of the health benefits of potatoes, some of which are enlisted below:

  • Potatoes are high in antioxidants, which are compounds that prevent free radicals from causing cell damage. A diet rich in antioxidant-rich fruits and vegetables reduces your chances of developing heart disease and cancer.
  • Potatoes are high in fiber, which can help you lose weight by keeping you fuller for longer. Fiber can help to prevent heart diseases by maintaining healthy cholesterol and blood sugar levels.
  • Potatoes are also high in antioxidants, which help to prevent disease, as well as vitamins, which help your body to function properly.
  • To get the most out of your potatoes, keep the skins on and choose colorful varieties like purple potatoes. The more color the potato has, the more antioxidants it has. Furthermore, the nutrition of a potato skin is 12 times than that of the flesh. So, don’t be afraid to eat the skins of your potatoes.
  • Potatoes are more digestive due to the fiber found in potatoes is a type known as resistant starch, which has the health benefits of both soluble and insoluble fiber and produces less gas than other types of fiber.
  • Potatoes contain iron, phosphorous, calcium, magnesium, and zinc, all of which help the body build and maintain bone structure and strength. Iron and zinc are essential for collagen production and maturation.
  • Choline is a critical and versatile nutrient found in potatoes. It aids in the improvement of muscle movement, mood, learning, and memory. It also aids in the maintenance of cellular membrane structure, nerve impulse transmission, and early brain development.

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  • Baked potato skin is high in potassium and magnesium. When you don’t get enough potassium in your diet, your body stores extra sodium, which raises your blood pressure. A potassium-rich diet can help lower blood pressure while also protecting the heart and lowering the risk of stroke.
  • Potatoes fight free radical accumulation, which has been linked to an increased risk of chronic diseases such as heart disease, diabetes, and cancer. Purple potatoes, for example, may have three to four times the antioxidant content of white potatoes. As a result, they may be more effective at neutralizing free radicals.
  • Potato is gluten-free by nature. It is therefore an excellent food choice for people suffering from celiac disease.
  • According to research, vitamin C that is present in potatoes, helps to reduce the severity and duration of a cold.
  • Potatoes are extremely filling. They are not only filling and nutritious, but they are also extremely versatile. To eat potatoes, there is a variety of healthy ways, including boiling, steaming, and baking, from which the healthiest way to eat potatoes is boiling and baking. However, frying is the worst way to cook them because it drastically increases their calorie content due to contact with a lot of oil. If eaten correctly, it may help you lose weight by curbing hunger pangs and cravings.
  • Vitamin B6 is abundant in potatoes. This is important in energy metabolism because it breaks down carbohydrates and proteins into glucose and amino acids. These smaller compounds can be used for energy more easily within the body.
  • Collagen functions as the skin’s support system. Vitamin C acts as an antioxidant, assisting in the prevention of sun, pollution, and smoke damage. Vitamin C also aids collagen in smoothing wrinkles and improving skin texture.

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How to eat potatoes?

Potatoes, according to some nutritionists, are a not good for dieters due to their high carbohydrate content. Many potato dishes are unhealthy. Potato gratin, scalloped potatoes, mashed potatoes, potato salad, and French fries all add unnecessary calories to a healthy food. However the nutrition of a baked potato is given as: a medium baked potato has only 166 calories and no fat. It contains 28% of the RDA for vitamin C, 27% of the RDA for vitamin B6, 26% of the RDA for potassium, and 10% of the RDA for iron. Eat the potato with the skin to get 4 g of fiber, which helps to regulate digestion, contributes to feelings of satisfaction, and may help to lower the cholesterol. Although potatoes can be cooked in unlimited number of ways, following are some most common ways to eat potatoes:

Boiling potatoes without the skin can reduce their nutritional content, such as vitamin C and B. Boiling them with the skin can save nutrients that would otherwise be lost in the cooking water. As with steaming, try to use as little water as possible.

Change up your potato intake (white/orange/purple) to get a variety of antioxidants. Combine white sweet potatoes with orange sweet potatoes and purple sweet potatoes. Give it a shot. It can increase the amount of the same phytochemical found in blueberries and grapes.

Health Benefits of Potatoes: How to Eat Potatoes?

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Poutine: This potato dish is for you if you like chips and gravy. This Canadian dish combines greasy potato chips with cheese and gravy. Yes, it is as delicious and filling as it sounds.

Health Benefits of Potatoes: How to Eat Potatoes?

Hasselback potatoes: If you enjoy a good roasted potato but want to try something new, turn it into a tasty little armadillo. Simply take a few potatoes, cut them in half lengthwise, slather them in butter, and roast them until they fan out and become crispy and golden.

Health Benefits of Potatoes: How to Eat Potatoes?

Potato waffles: To make fluffy yet crispy waffles, heat the mixture in a waffle iron and top with your favorite toppings — poached eggs, avocado, sour cream, or smoked salmon would all be delicious.

Health Benefits of Potatoes: How to Eat Potatoes?

Rosti: Potato rosti is a Swiss classic that relies on the potato to speak for itself. Simply grate potatoes, squish them together, and fry them in butter or oil.

Health Benefits of Potatoes: How to Eat Potatoes?

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Crispy smashed roasted potatoes: If you haven’t tried these potatoes yet, you should do so right away. They are soft and fluffy, yet crispy and golden, and make an excellent base for toppings or eating on their own.

Health Benefits of Potatoes: How to Eat Potatoes?

Patatas bravas: This traditional Spanish tapa consists of baked potatoes topped with a rich, spicy tomato sauce and garnished with parsley. It makes an excellent appetizer for a dinner party and is extremely simple to prepare.

Health Benefits of Potatoes: How to Eat Potatoes?

Potato gratin: Layers upon layers of perfectly cooked potato slices soak up a creamy milk and cream mixture and are topped with a generous amount of cheese. Sounds like a delicious food coma in the making.

Health Benefits of Potatoes: How to Eat Potatoes?

Cheese fries: Cheese fries are a delicious choice to eat potatoes. They are made by combining golden potato chips with cheese and placing them under the grill to melt. Adding bacon, as in this recipe, is optional but highly recommended.

Health Benefits of Potatoes: How to Eat Potatoes?

Loaded potato skins: These delectable morsels are too good to pass up. Simply roast a few potatoes, scoop out some flesh, and stuff each half with whatever you want — bacon, cheese, shallots, butter, sour cream… the list goes on.

The other potato dishes include:

  • Mashed potatoes
  • Crispy garlic roasted potatoes
  • All-American potato salad
  • Thai coconut sweet potato soup
  • Chicken broccoli stuffed baked potato
  • Fingerling potatoes with lemon herb dressing
  • Stuffed sweet potato with barbecue chicken
  • Oven baked potato wedges and many many more dishes

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Of all the ways to eat potatoes, baking is best. The healthiest ways to cook potatoes is to bake them with their skins. The purest form is whole and baked potatoes with the skin on, as this process minimizes nutrient loss. Avoid using excessive amounts of ghee, unhealthy oils, butter, cream, cheese, and artificial flavoring. For baking potatoes, use healthy oils such as olive oil. Season with fresh or dried herbs. Don’t rely solely on salt. To eat potatoes in a healthy way, avoid eating fried potatoes, highly processed potatoes, and potatoes topped with high calorie condiments.

Potatoes should only be consumed in moderation. A medium potato contains approximately 164 calories and 30 percent of the daily B6 requirement. According to a new study, women should eat them no more than three times per week, or they may increase the risk of developing high blood pressure.

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