The potato, also known as English potato, is a tuber with great amounts of fiber and resistant starch, a type of carbohydrate that acts like fiber in the body, helping to prolong satiety, decreasing the desire to eat and promoting weight loss.
Because it contains good amounts of polyphenols, flavonoids and anthocyanins, which are compounds with antioxidant and anti-inflammatory properties, this tuber also helps in preventing conditions such as cancer, diabetes and high blood pressure. See other antioxidants that also help prevent disease.
There are different types of potato, such as smooth, Asterix and ball, which vary according to texture; the color of the pulp, yellow or white; and the color of the shell, which can be white, yellow, pink or purple. Potatoes are usually found at fairs and supermarkets, and can be used for various preparations, such as mashed potatoes, bread, soup, sautéed or gratin potatoes.
The main health benefits obtained from the consumption of potatoes are:
1. Help with weight loss
Potatoes contain fiber and great amounts of resistant starch, nutrients that help control satiety and reduce the desire to eat between meals, decreasing food intake and helping with weight loss.
In addition, potatoes also contain fewer calories than other types of tubers, such as sweet potatoes and sweet potatoes. Therefore, including potatoes in the diet can be a good option for weight loss diets.
2. Improve mood
Being rich in carbohydrates, potatoes provide energy for the brain, increasing mood. In addition, this vegetable can also be a great option for those who practice activities, increasing energy and strength during training. Discover other foods rich in carbohydrates to improve the mood.
3. Control blood pressure
Potato is a tuber rich in potassium, a mineral that helps increase the volume of urine, promoting the elimination of excess sodium from the body and favoring blood pressure control. See how potassium helps control blood pressure.
In addition, potatoes, especially those with yellow flesh and skin, contain great amounts of catechins, epicatechin and carotenoids, compounds with antioxidant action that promote artery health, helping to relax blood vessels and, consequently, prevent high pressure.
4. Maintain gut health
Potatoes have great amounts of resistant starch, a type of carbohydrate that is not absorbed by the body and that acts as fiber, serving as food for the beneficial bacteria in the intestine, helping to prevent situations such as intestinal infection, diarrhea or constipation.
5. Maintain eye health
Potatoes have great amounts of lutein and zeaxanthin, especially in the skin and yellow or orange pulp, which are compounds with antioxidant properties that protect the eyes against free radicals, helping to prevent cataracts and macular degeneration, a disease that diminishes the ability to see.
6. Help control diabetes
By containing good amounts of fiber and resistant starch, the potato helps to reduce the speed of absorption of carbohydrates, promoting the control of insulin and blood glucose levels, helping to control diabetes.
Like all types of carbohydrates, potatoes can also increase blood sugar levels. Therefore, eat small portions, eat the potato with the skin and always accompanied by protein, such as egg or fish; fat, such as olive oil or avocado oil; and vegetables, such as lettuce and onions, are some tips that help to slow down the absorption of carbohydrates from potatoes, controlling blood sugar levels.
7. Fight insomnia
Potatoes contain magnesium, B vitamins and tryptophan, nutrients that are responsible for maintaining the nervous system and the production of serotonin, promoting relaxation and helping to fight insomnia.
8. Help prevent cancer
By containing carotenes and flavonoids, compounds with antioxidant and anti-inflammatory properties, the potato helps prevent cancer, because it fights excess free radicals, the main responsible for damage to healthy cells in the body.
9. Relieve heartburn and poor digestion
Potato, especially raw potato juice, is alkaline and has anti-inflammatory and antioxidant action, neutralizing stomach acidity and helping to relieve burning, pain, heartburn and poor digestion. Here’s how to drink potato juice to relieve heartburn and poor digestion.
10. Strengthen the immune system
By containing carotenoids, vitamin C and flavonoids, the potato helps to strengthen the cells of the immune system, protecting the body against situations such as allergies, colds and flu.
Is the potato fattening?
Like other types of tubers, potatoes contain high amounts of carbohydrates that, when consumed in excess, can make you fat.
However, potatoes contain great amounts of fiber and resistant starch, nutrients that help to prolong satiety and decrease the desire to eat throughout the day. Therefore, moderate potato consumption can be a great option to help with weight loss.
Nutritional information table
The following table contains the nutritional information of 140g, corresponding to an average unit of boiled potatoes with and without skin:
|
components |
1 medium unit of boiled potato with skin (140g) |
1 medium unit of unpeeled boiled potato (140g) |
|---|---|---|
|
Energy |
121.8 calories |
121.8 calories |
|
Protein |
2.38 g |
3.36 g |
|
carbohydrates |
33.8 g |
25.9 g |
|
Fat |
0.1 g |
0.1 g |
|
fibers |
3.2 g |
2.2 g |
|
Vitamin C |
21.1 mg |
15.4 mg |
|
Folic acid |
16.8 mcg |
29.4 mcg |
|
tryptophan |
0.1 mg |
0.8 mg |
|
beta carotene |
8.4 mcg |
2.8 mcg |
|
Potassium |
625 mg |
518 mg |
|
Magnesium |
37.8 mg |
18.2 mg |
|
Phosphor |
145.6 mg |
53.2 mg |
To obtain the benefits of potatoes, it is also essential to maintain a varied and healthy diet, and to practice physical exercises regularly.
How to use
Potatoes can be used raw, in the form of juice, and can be consumed boiled, roasted or stewed. This tuber can also be used in recipes such as soup, puree, bread, sautéed potatoes and stuffed potatoes.
To enjoy all the benefits of potato, it is recommended to consume the skin as well, as it has great amounts of fiber, vitamins, minerals and antioxidants. In addition, it is important to prioritize healthier forms of preparation, avoiding fried foods, for example.
Tasty potato recipes
Some tasty and healthy potato recipes include mashed potatoes, sautéed potatoes and stuffed potatoes.
1. Mashed Potatoes with Herbs
Ingredients:
- 1 kg of potato;
- ¼ cup of olive oil;
- 3 cloves of garlic;
- ¼ cup of coriander leaf tea;
- ¼ cup of parsley leaves tea;
- 4 chives stalks;
- 1 teaspoon of salt;
- Black pepper to taste.
Method of preparation:
Wash well, peel and cut the potatoes into 4 pieces. Place the potatoes in a pan, cover with water and add salt. Boil the potatoes over medium heat until very soft. Reserve 1/2 cup of the cooking water and drain the potatoes. Transfer the potatoes to a bowl and mash, while still hot, with a fork. Add the cooking water little by little to the potato, mixing with a spoon.
Wash well, drain and chop the cilantro, parsley and chives. Peel and chop the garlic. In a pan, put the oil and garlic, sauté for 2 minutes. Turn off the heat and add the chopped herbs, mixing well. Place this stew over the mashed potatoes, mixing well, and serve.
2. Sautéed potatoes
Ingredients:
- 1 kg of potato balls (small);
- 2 tablespoons of butter;
- 3 tablespoons of chopped parsley;
- 2 and ½ teaspoons of salt;
- Black pepper to taste.
Method of preparation:
Wash the potatoes well. Place in a pan and cover with water and 2 teaspoons of salt, let it cook over medium heat until the potatoes are soft but firm. Drain the potatoes in a colander until dry. In a non-stick frying pan, melt the butter, add the potatoes, the rest of the salt and pepper, let it brown for approximately 10 minutes and stir the potatoes from time to time. Turn off the heat, add the chopped parsley and serve.
3. Potato stuffed with vegetables
Ingredients:
- 1 large potato;
- 1 tablespoon of olive oil;
- 2 tablespoons of chopped boiled broccoli;
- 1 tablespoon of chopped boiled carrots;
- 1 tablespoon of chopped boiled green beans;
- 1 teaspoon of fresh basil;
- Black pepper to taste;
- 3 tablespoons of cottage cheese;
- 1 tablespoon of grated Parmesan cheese;
- 1 pinch of salt.
Method of preparation:
Wash and dry the potato well. Poke holes in the potato with a fork. Place the potato on a plate and microwave for 15 minutes, turning halfway through. Mix, in a pot, the salt, basil, cottage cheese and black pepper. After cooling, open the potato in half lengthwise and remove some of the pulp with a spoon. Stuff the potato with a layer of cottage cream, place the cooked vegetables and finish with another layer of cream. Sprinkle Parmesan cheese over the potato, microwave for another 2 or 3 minutes and serve.
