In the world of nutrition, the potato has been quite a controversial vegetable. Being a part of many fried foods, potatoes have been considered to increase weight and are high in fat content. So is it really healthy for the body? From a nutrition perspective, potatoes can be a healthy addition to your balanced diet. They are a good source of complex carbohydrates, dietary fibre, and certain vitamins and minerals. Dr Renuka Dang, dietician at Global Rainbow Hospital, Agra, told IndiaToday.in that potatoes have often been dubbed as the villain in the world of nutrition because “when people see potatoes they associate them with fried food and hence, weight gain.”
“Potatoes contain vitamin C, iron, magnesium and phosphorus and have a high nutritional value. It’s not bad at all. About 200 to 150 gm of potatoes would have 150 calories. It has no fat. It has a lot of water content, in fact. But it does contain a lot of carbohydrates, so you have to be a little careful about that,” said Dr Renuka Dang. She advised not to pair potato with rice as it makes the meal very carbohydrate-heavy. The best way to have potatoes, as per the expert, is to have them boiled and with other vegetables and salads in small portions. “You can have one medium-sized potato guilt-free every day. You can have it boiled or mix it with your vegetables, but I don't recommend fried potatoes,” said Dr Dang.
Nutritional value: Potatoes are a rich source of vitamin C, potassium, and vitamin B6. They also contain dietary fibre, magnesium, and antioxidants. The nutritional content can vary depending on the variety and preparation method. Complex carbohydrates: Potatoes are primarily composed of complex carbohydrates, which are a good source of energy. However, the glycaemic index of potatoes is relatively high, meaning they can cause a rapid rise in blood sugar levels. This is why it's important to balance potato consumption with other foods like greens and choose cooking methods that minimise the impact on blood sugar levels. Boiled potatoes work best in this case. Fibre content: Potatoes contain both soluble and insoluble fibre. Fibres help with digestion, promote satiety, and can help regulate blood sugar levels. Consuming the skin of the potato can increase your fibre intake. Cooking methods: The healthiness of potatoes can be influenced by the cooking methods used. Boiling, baking, or steaming potatoes are generally healthier options compared to frying, as frying adds extra fat and calories. It's also important to be mindful of portion sizes and avoid adding excessive amounts of unhealthy toppings such as butter, sour cream, or cheese. Health benefits: The nutrients in potatoes have various health benefits. For example, vitamin C is important for the immune system and skin health, while potassium is necessary for proper heart and muscle function. Additionally, the antioxidants found in potatoes, such as vitamin C and certain phytochemicals, may have protective effects against certain diseases. Considerations for specific diets: Individuals following specific diets, such as those with diabetes or a low-carb diet, may need to moderate their potato consumption due to the starch and carbohydrate content. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
Potatoes, although have a high glycaemic index, their nutritional value depends on how they are prepared.
Foods rich in starch shouldn’t be paired with protein as they cannot be digested together.
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