Potato benefits for health and skin.
Potato benefits for health and skin. Potatoes are underground tubers that grow on the roots of the potato plant, Solanum tuberosum.
This plant is from the nightshade family and related to tomatoes and tobacco. Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide.
|Total fat og
Saturated Fat 0g
Trans Fat 0g
Dietary fiber 2g
Total Sugars 1g
Includes 0g added sugars
|Vitamin D 0mg||0%||Calcium 20mg||2%|
|Iron 1.1mg||6%||Potassium 620mg||15%|
|Vitamin C 27mg||30%||Vitamin B 0.2mg||10%|
Types of Potatoes:
- Fingerling potatoes: Small, stubby, finger-shaped potatoes
- Russet potatoes: Large potatoes with dark brown skin and white flesh
- Sweet potatoes: Large potatoes with bright orange flesh and sweet taste
- White and red potatoes: Many sizes and shapes with either white- or red-colored skin
- Purple potatoes: Oval-shaped potatoes with a purplish-black skin and purple flesh
Benefits of Potatoes
- May improve blood sugar control
Potatoes contain a special type of starch known as resistant starch. This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut . Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control .A study of people with type 2 diabetes found consuming a meal with resistant starch helped better remove excess blood sugar after a meal.
2. May improve digestive health
The resistant starch in potatoes may also improve digestive health. When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria. These bacteria digest it and turn it into . Resistant starch from potatoes is mostly converted into the short-chain fatty acid butyrate — the preferred food source for gut bacteria .Moreover, butyrate may aid patients with inflammatory bowel disorders, such as Crohn’s disease, ulcerative colitis and diverticulitis .
3. Heart health
hypertension, a harmful condition characterized by abnormally high blood pressure, is one of the main risk factors for heart disease.
Potatoes contain a number of minerals and plant compounds that may help lower blood pressure. The high potassium content of potatoes is particularly noteworthy.
Foods that are very filling may support weight management, prolonging the feeling of fullness after meals and reducing food and calorie intake . Relative to other carb-rich foods, potatoes are particularly filling. One older study of 40 common foods found potatoes to be the most filling . Another older trial in 11 men showed that eating boiled potatoes as a side with pork steak led to less calorie intake during the meal when compared to pasta or white rice . Thus, potatoes may aid weight management by helping you reduce overall intake. Studies indicate that proteinase inhibitor 2 (PI2), a potato protein, may suppress appetite .
5. Potato Benefit for skin:
Potatoes are packed with healthful ingredients like vitamins B1, B3, B6, C, and minerals like potassium, iron, magnesium, and phosphorus. We already know potato has a natural bleaching property, lets now find out how it benefits our skin:
- Reverses skin tanning and problems like hyper-pigmentation.
- Reduces fine lines and wrinkles.
- Diminishes dark circles and puffy eyes.
- Controls sebum production and fights acne.
- Lessens inflammation caused by rashes, ulcers, and other bruises.
- Helps soothe inflamed skin cells.
- Protects skin from environmental damage.
How to make potato 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.