How To Make Potatoes Healthier
When consumed in moderation, potatoes can be an excellent addition to your diet.
They contain good amounts of fiber and nutrients, plus they are very satiating and versatile.
However, the way you prepare them can make a big difference in terms of nutrition.
Many nutrients are contained in the peel of the potato, so consuming both the skin and flesh maximizes the amount of fiber, vitamins and minerals in each serving .
Selecting a healthy cooking method is also important. Cooking them, rather than eating them raw, can kill off bacteria and break down antinutrients that interfere with the absorption of their nutrients .
Baking, boiling and steaming potatoes are the best choices in terms of minimizing their fat and calorie contents, compared to frying.
Furthermore, opting for whole potatoes in place of processed potato products can decrease their fat, calorie and sodium contents.
Whats more, choosing healthy toppings for your potatoes can improve their nutrient profile, making it a well-rounded and nutritious dish.
Keeping the peel on the potato, selecting nutritious toppings and choosing to boil, steam or bake your potatoes can make them healthier.
Why You Should Not Eat Potato Skins
Toxicity of Potato Skins Becomes a Hot Issue : Natural Chemicals in Peels Can Pose Problems If Eaten in Huge Quantities. Potato Skins Contain Natural Chemicals Toxic to Humans, Cornell Study Says, read the headline on the university news service release that was picked up by the media coast to coast.
How Many Calories Are In A Cup Of White Potatoes
One cup of diced white potatoes contains 105 calories.
The Many Benefits Of Potatoes
Red potatoes contain fewer calories, carbohydrates, and fiber than white potatoes. They also contain more vitamin K and niacin. It is also possible that the way your potatoes are prepared influences their nutrient content. Both white and sweet potatoes are low-calorie foods and can help people lose weight. In other words, you can be sure that whatever potato you choose will give you both nutritional value and a tasty taste.
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What Are Good Potato Alternatives
Being mindful of total carb intake during a snack or meal with potatoes is important. Substituting other vegetables for potatoes can help you maintain a healthy blood glucose level. Or, if youre eating potatoes, make sure you account for the serving size and amount of carbs in that serving.
Rather than bake, boil, or fry regular potatoes, prepare yams or sweet potatoes. Both are low-fat, low-calorie, and help stabilize blood sugar.
Unlike potatoes that have a high GI, sweet potatoes and yams have a low to medium GI based on how theyre prepared. Keeping the skin on the sweet potato lowers the GI more due to the fiber content.
If you have a taste for mashed potatoes, prepare mashed sweet potatoes instead. Or consider another alternative cauliflower mashed potatoes.
Pureed cauliflower has the appearance and texture of mashed potatoes, but its a low GI dish. Even doing half pureed cauliflower and half mashed potatoes would lessen the post-meal blood-sugar spike.
The Nutritional Value Of Potatoes
Potatoes are a very common food in the diets of most Europeans, but perhaps sometimes the nutrition contribution of this staple crop is overlooked. To start with, there are considerable nutritional differences between potato dishes depending on how they are cooked, and this may have an impact on how potatoes as a food are perceived by consumers. What makes potatoes special is that they combine the characteristics of starchy foods with those of vegetables.
First imported from South America in the 16th century, potatoes took another 150 years before actually becoming one of the most important staple food crops in Europe. Nowadays, Central and Eastern Europeans are the highest consumers, but potatoes play a role in diets all across the continent, with an average per capita consumption of 94 kg in 2005.1 Listed below are important and interesting nutritional aspects that are worth considering in the discussion on the contribution of potatoes towards a healthy balanced diet.2
For those who are trying to lose weight, or avoid weight gain, potatoes may play a helpful role. A medium serving of boiled, peeled potatoes contains about 140 calories, which is much less than the energy content in the same amount of boiled pasta or boiled rice . However, slimmers need to beware: the energy content of potatoes that have been fried can be two or three times higher than for boiled or baked potatoes, so these forms of potatoes are less suitable for those on a weight loss diet.
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Who Should Avoid Potatoes
Anyone with an allergy to potatoes or any of the compounds in potatoes should avoid eating them.
Some believe potatoes and other vegetables in the nightshade family exacerbate autoimmune conditions like IBS . However, more research is needed to know for sure whether individuals with autoimmune conditions should avoid potatoes.
Potatoes can be part of a nutrient-dense diet. However, fried potatoes, like french fries and potato chips, should be limited, especially in people who are trying to manage their weight or who have an increased risk of cardiovascular disease or diabetes.
Potatoes may contain a number of unhealthy compounds particularly when fried. Limit your consumption of french fries and chips, and remove potato sprouts when preparing potatoes.
What Happens When You Eat Too Many Potatoes
According to Mayo Clinic, eating lots of potatoes can lead to increased cravings for carbohydrates, which can trigger a problematic cycle that leads to more overeating. Heres how it works: After you eat them, your blood sugar spikes quickly, often causing your body to release more insulin than it needs.
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How Much Fiber In Boiled Potatoes
Boiled Potatoes provides 1.8 grams of fiber. Any sort of carbohydrate that your body cannot digest is referred to be fiber. The fact that fiber isnt used as fuel by your body doesnt make it any less beneficial to your general health. Simply put, fiber is a form of carbohydrate in naturally occurring plant-based meals but is not entirely digested by people.
Benefits Of Boiled Potatoes
Boiled potatoes are naturally rich in vitamins and minerals, particularly potassium, phosphorus, B-complex vitamins and vitamin C. They are low in calories and fat, and their high fiber content helps you feel full. Contrary to popular belief, potatoes are not inherently fattening. If you add butter or sour cream to potatoes, you increase the numbers of calories and fat grams significantly, so if you are trying to lose weight, season them with herbs or low-calorie condiments.
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How Many Carbs Are In Boiled White Potatoes
White potatoes boiled one serving contain 18.2 grams of total carbs, 17 grams of net carbs, 0.1 grams fat, 1.8 grams of protein, and 77 calories.
Potatoes Have The Least Amount Of Carbs And Suga
A recent study comparing the carbs and sugar content of white and brown rice, potatoes, and sweet potatoes discovered that potatoes have the least amount of carbs and sugar, while white or brown rice contains 23 grams of carbs and 12 grams of sugar per cup serving. Sweet potatoes are high in sugar, with 12 grams in a serving size of 12 cups.
Calories In Various Potato Preparations
Take a look at the calories in various types of potato preparations:
- 100 g raw potato: 70 calories
- 100 g mashed potato: 108 calories
- 100 g roasted potato: 150 calories
- 100 g potato waffles: 200 calories
- 100 g potato fries: 270 calories
- 100 g baked potato: 85 calories
- 100 g potato salad: 115 calories
- 100 g tinned potato: 65 calories
- 100 g sauteed potato: 120 calories
- 100 g potato crunches: 200 calories
- 100 g baked potato without skin and salt: 93 calories
Knowing only the calories in boiled potatoes is not sufficient. It is necessary to know that boiled potatoes, when consumed in limited quantities, offer several health benefits.
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Ways To Prepare Potatoes
There are many ways to prepare potatoes. Different preparation methods result in different flavor and texture characteristics and also can greatly affect the nutrition content of the potatoes.
Here is a rundown of the most common ways to prepare potatoes and how these preparation methods affect nutrition content:
How Many Calories Does A Cup Of Potatoes Have
There are about 105 calories in a cup of potatoes.
Potatoes, as one of the most popular foods in the country, are a staple. Despite the fact that they are high in energy and nutrients, many adults skip them for weight loss. One 150 gram serving contains approximately 25 grams of carbs. Adding two grams of fiber to your diet, in addition to these carbohydrates, can help you fill your belly. Potassium is a mineral that governs your hearts conduction and muscular contraction. Potato contains roughly 20 percent of your daily potassium requirement. Its no surprise that mashed potatoes have been topped with butter, margarine, milk, cream, and bacon bits.
If you are planning to eat mashed potatoes, you should combine only a few ingredients to keep your calorie intake low. If you want to lose weight, eating more potatoes throughout the week is a good idea. If youre trying to fill up on food at night, a good nights sleep can be achieved by eating potatoes every night. Its been dubbed a bloating food that leads to weight gain. Potato calories are notorious for being bloating foods.
Potato consumption, on the other hand, has some drawbacks. This vegetable is high in saturated fat, making it unsuitable for those who want to cut back on their caloric intake. Other vegetables, such as carrots, are not as good as potatoes for the health of your skin. Nonetheless, if supplemented, they can provide a valuable source of nutrition in a healthy diet.
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How Starchy Are Potatoes
Potatoes are considered a starchy vegetable and a healthy carb. Theyre high in fiber , low in calories, and include vitamins and minerals.
Most potato varieties have a higher glycemic index . The GI rates different foods as high , medium , and low (GI of 55 or less. The GI ratings are based on how the food affects blood sugar levels.
Different types of potatoes have different GIs:
|Type of potato
Find The Calories In All The Foods You Eat
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Potatoes Boiled Cooked Without Skin Flesh Without Salt Nutrition Facts & Calories
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Nutrition facts label for Potatoes, boiled, cooked without skin, flesh, without salt
NUTRITIONAL TARGET MAP The Nutritional Target Map allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Nutritional Target Map for Potatoes, boiled, cooked without skin, flesh, without salt
Robert Pattinson Icon Says He Once Ate Only Potatoes For 2 Weeks
Robert Pattinson certainly knows a thing or two about Hollywoods ridiculous male body standards. In an interview for the cover of ES magazine, the Batman and Twilight actor railed against the pressure on actors to look a certain way in the entertainment industry, admitting to partaking in the extraordinarily addictive and insidious practice of counting calories.
Its very, very easy to fall into that pattern as well, even if youre just watching your calorie intake, he told ES. Its extraordinarily addictiveand you dont quite realize how insidious it is until its too late.
Pattinson went on to claim that while hes never struggled with his own body image, hes tried every fad you can think of when it comes to dieting, including eating only potatoes for a fortnight. I once ate nothing but potatoes for two weeks as a detox, revealed Pattinson. Just boiled potatoes and Himalayan pink salt. Apparently, its a cleanseyou definitely lose weight.
To his credit, Pattinson has admitted to fibbing on the record. I definitely do get a certain high from it, he told Willem Dafoe in a 2018 article for Interview magazine, with the two promoting their upcoming film, The Lighthouse. Theres a little gremlin inside of me that thinks, Just say something shocking. Youre only here for a few minutes, say something terrible. Theres a kind of perverse glee I get from that. But Ive given my publicist a number of heart attacks.
Potatoes, maybe, but this we believe.
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How To Prepare Potatoes
Potatoes are available in grocery stores year round. Uncooked, a potato has a shelf life of around one week. With over 200 varieties of potatoes for you to choose from, youâre spoiled for choice. The most common potatoes are russets, reds, yellows, whites, and fingerlings. Always scrub and rinse potatoes well before cooking. Be sure to leave the skins on for flavor and fiber.
Here are a few recipes to help you incorporate potatoes into your diet:
1. Preheat your oven to 400Â°F.
2. Dry potatoes and cut into 1-inch wedges or cubes. If using new potatoes, just cut them in half.
3. Toss with just enough olive oil to coat the potatoes well, a moderate amount of salt, and your favorite herbs or spices. Chili powder, paprika, and a small amount of garlic powder make a good seasoning for oven fries. New potatoes roasted with 1 tsp rosemary and 1/8 tsp pepper per pound make an elegant side dish.
4. Cook in a single layer for about an hour, turning twice, until browned and tender.
Garlic Smashed Red Potatoes
1. Cut each potato into four pieces and place all in a large pot. Cover with water and bring to a boil.
2. Boil until soft but not mushy, usually about 15 minutes. Drain the potatoes and place them back in the pan.
3. For each pound of potatoes, add 1/8 cup olive oil, Â½ tsp minced garlic, Â½ tsp of salt, and a dash of pepper. Gently stir to combine. The potatoes should be lumpy, not smooth like mashed potatoes.
Crispy Baked Potatoes
Vitamins And Minerals In Boiled Potatoes
Vitamin A is 3 in Boiled Potatoes. Vitamin A is an essential nutrient for vision, growth, cell division, reproduction, and immunity. Vitamin A has antioxidant properties as well. Vitamin A is an essential fatty acid.
Its various forms, known as retinoids, include retinol, retinal, retinoic acid, and retinyl ester. Vitamin A is a fat-soluble nutrient that is essential to your body.
Thiamin B1 is in Boiled Potatoes. Vitamin B1, also known as thiamin or thiamine, allows the body to use carbohydrates as energy. It is required for glucose metabolism and plays a vital role in nerve, muscle, and heart function. Because all B vitamins are water-soluble, the body does not store them.
Riboflavin B2 is in Boiled Potatoes. Vitamin B2 is riboflavin. It can be found in various plant and animal foods, including milk, meat, eggs, nuts, enriched flour, and green vegetables.
Vitamin B2, also known as riboflavin, is found naturally in foods, can be added to foods, and is available as a supplement. Bacteria in the gut can produce riboflavin in small amounts, but not enough to meet dietary requirements.
Niacin B3 is in Boiled Potatoes. Niacin, also known as vitamin B3, is a water-soluble B vitamin naturally found in certain foods, added to foods, and sold as a supplement.Nicotinic acid and nicotinamide are the two most common forms of niacin found in food and supplements. Niacin, or vitamin B3, is an essential nutrient. It is required for every part of your body to function correctly.
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Fats Breakdown Of Boiled Potatoes
Saturated Fats present in Boiled Potatoes is 0.026. Only single bonds between carbon molecules can be found in saturated lipids, which are saturated with hydrogen molecules. Dietary fats include saturated fat. Along with trans fat, it is one of the harmful fats. Most of the time, these fats are solid at room temperature.
Omega3 fatty acid is in Boiled Potatoes. A class of vital fatty acids known as omega-3s has been linked to various health advantages and plays crucial roles in your body. A significant family of polyunsaturated fats is the omega-3 family.
Omega6 fatty acid is in Boiled Potatoes. Omega-6 fatty acids, which include gamma-linolenic acid, are a type of fat found in certain plant oils and seeds. They are not the same as omega-3 fatty acids. Essential fatty acids are omega-6 fatty acids.They are required for human health, but the body cannot produce them. You must entice them with food. Omega-6 fatty acids are a type of fat found in a variety of foods and supplements.
Monounsaturated Fat is in Boiled Potatoes. Monounsaturated fats are fat molecules containing one unsaturated carbon bond, also known as a double bond. Olive oil, avocados, and certain nuts contain healthy monounsaturated fats.
Monounsaturated fats improve cholesterol in two ways. They lower your bad cholesterol, also known as LDL cholesterol. They also aid in the increase of HDL .