Potatoes, How Good Are They?

I think it is safe to say that some people in Malaysia truly do love eating potatoes, and for the right reasons. Potatoes are known for being very tasty and it comes as no surprise that they are famous in Malaysia. Potatoes are also known for being a versatile root vegetable and as well as a staple food in many households. They are an underground tuber that will grow on the roots of the solanum tuberosum plant. Potatoes are also relatively cheap, easy to grow and are packed with a bunch of nutrients. Regardless of the fact that if you are someone who is already consuming potatoes, or even looking for a few good reasons to do so, in this article we will be taking a look at why and how are potatoes good for you!

PACKED WITH NUTRIENTS.
Potatoes have always been known for being an excellent source of a number of vitamins and minerals. Just one medium baked potato or about 6.1 ounces or 173 grams, including the skin, will provide you with 161 calories, 0.2 grams of fat, 4.3 grams of protein, 36.6 grams of carbs, 3.8 grams of fiber, 28% of the RDI for vitamin C, 27% of the RDI for vitamin B6, 26% of the RDI for potassium, 19% of the RDI for manganese, 12% of the RDI for magnesium, 12% of the RDI for phosphorus, 12% of the RDI for niacin and 12% of the RDI for folate. The nutritional content of potatoes may possibly vary depending on the variety of the potatoes and how the potatoes are prepared. For instance, frying potatoes will add more calories and fat in comparison to baking them. It is also important to note that the skin of the potatoes will contain a great amount of the vitamins and minerals. Peeling your potatoes can significantly reduce their nutritional content.

CONTAINS ANTIOXIDANTS.
Potatoes are also rich in compounds such as flavonoids, carotenoids and even phenolic acids. These compounds will act as antioxidants in your body by neutralizing potentially harmful molecules that are known as free radicals. When free radicals accumulate, they can potentially increase your risk of chronic diseases such as heart disease, diabetes and even cancer. For instance, a test tube study found out that the antioxidants present in potatoes may help in suppressing the growth of liver and colon cancer cells. Studies have also found out that colored potatoes such as purple potatoes may have three to four times more antioxidants in comparison to the white potatoes. This is what that makes them potentially more effective at neutralizing free radicals. However, most of this evidence comes from test tube studies. More human based research is necessary before people can start making any health recommendations.

MAY IMPROVE BLOOD SUGAR CONTROL.
Potatoes tend to contain a special type of starch which is known as resistant starch. This starch will not be broken down and fully absorbed by the body. Instead, it will reach the large intestine where it will become a source of nutrients for the beneficial bacteria present in your gut. Research has connected resistant starch to various health benefits, which includes reducing insulin resistance, which, in turn, will improve blood sugar control. In an animal study, mice who were fed resistant starch showed reduced insulin resistance. This means that their bodies had become more efficient at removing excess sugar from the blood. A study of people with type 2 diabetes found out that consuming a meal with resistant starch helped better remove excess blood sugar after they had a meal. In another study, about ten people were fed 30 grams of resistant starch on a daily basis over a four week period. Scientists found out that resistant starch reduced their insulin resistance by up to 33%. Interestingly, you are also able to increase the resistant starch content of potatoes. In order to do this, simply store some boiled potatoes in the fridge overnight and then consume them once they are cold.

MAY IMPROVE DIGESTIVE HEALTH.
The resistant starch found in potatoes may also help improve digestive health. When resistant starch reaches the large intestine, it will become food for the beneficial gut bacteria. These bacteria will digest it and turn it into short chain fatty acids. Resistant starch from potatoes is mainly converted into the short chain fatty acid butyrate, which is the preferred food source for the gut bacteria. Studies have shown us that butyrate may potentially reduce inflammation in the colon, strengthen the colon’s defenses and as well as reduce the risk of colorectal cancer. Moreover, butyrate may also aid patients with inflammatory bowel disorders, such as Crohn’s disease, ulcerative colitis and even diverticulitis. That said, most of the evidence surrounding butyrate is from test tube or even animal studies. More human based research is necessary before people can start making any recommendations.

INCREDIBLY FILLING.
Aside from being nutritious, potatoes are also known for being incredibly filling. In one study, about 11 people were fed 38 common foods and they were asked to rate foods based on how filling they were. Potatoes ended up being the one receiving the highest fullness rating of them all. As a matter of fact, potatoes were also rated as being seven times more filling in comparison to croissants, which was ranked as the least filling food item. Foods that are filling may actually help you regulate or lose weight, as they will tend to curb hunger pangs. Some evidence has shown us that a certain potato protein, which is known as potato proteinase inhibitor 2 (PI2), may curb appetite. This protein will appear to enhance the release of cholecystokinin (CCK), which is a hormone that promotes the feeling of fullness.

NATURALLY GLUTEN FREE.
The gluten free diet is one of if not the most popular diet worldwide. It tends to involve eliminating gluten, which is a family of proteins found in grains such as spelt, wheat, barley and even rye. Most people do not tend to experience adverse symptoms from consuming gluten. However, people with celiac disease or non celiac gluten sensitivity may possibly experience severe discomfort when consuming foods that will contain gluten. Symptoms tend to include sharp stomach pain, diarrhea, constipation, bloating and even skin rashes, and this is just to name a few. If you follow a gluten free diet, then you should definitely consider adding potatoes into your diet. They are naturally gluten free, which means that they will not trigger uncomfortable symptoms. While potatoes are gluten free, many of the common potato recipes are not. Some potato dishes that contain gluten will include certain au gratin recipes and even potato bread. If you have celiac disease or a non celiac gluten sensitivity, make sure to read the full list of ingredients before eating any potato dishes.

Thank you.