Potatoes (Solanum tuberosum) are nightshade tubers like tomatoes and aubergines. From a culinary standpoint, potatoes are separated into ‘floury,’ ‘waxy,’ and ‘new’
Maris Piper potatoes contain amylose starch. These potatoes are great for smooth, creamy mash because their starch granules expand and explode when cooked. Charlotte potatoes contain less amylose, giving them a stronger texture perfect for roasting and gratins. New potatoes are young potatoes collected early in the season; they keep their structure when cooked.
Vitamins
175g of boiling potatoes (flesh and skin) has 119kcal, 509kJ, and 3.1g protein.
0.2g fat, 26.1g carbs, 1.9g sugar, 3.1g fiber, 12mg vitamin C
Preparation and cooking affect potato nutrients. Cooking potatoes with their skins preserves fiber and minerals including potassium, magnesium, zinc, and iron. Cooking reduces vitamin C and B6 while increasing carotenoids and polyphenols. Roasting, frying, or cooking in cream, like a typical dauphinoise, increases fat and calorie content.
Regular potatoes don’t qualify since we use them to replace pasta or rice. High-fat diets are also common. Infographic: What counts as one of your five-a-day?
Potatoes’ Health Benefits
- Cost-Effective Nutrition
Potatoes have a favorable nutrient-to-price ratio and are a global staple. They contribute to the UK’s vitamin C, potassium, B6, folate, and fiber consumption. Given an increasing global population, potatoes produce food fast on less land.
2.Fat-Free
When boiled or baked potato in the oven is nearly fat-free. Starchy tubers have fewer calories than pasta or rice. They also provide vitamin C, folate, and potassium, unlike pasta and rice.
Potatoes are low in protein, but the protein they do contain is of high biological value, meaning it contains a wide range of amino acids.
- Gut Health
Along with fiber, potato starch is helpful for gut microorganisms. This is because it contains resistant starch,’ which resists digestion but may be broken down by gut bacteria to power them.
When potatoes are cooked and cooled, the starch granules bind, making them harder to digest. According to studies, resistant starch-rich diets improve digestion, reduce the risk of chronic illnesses, and lower the risk of colon cancer.
- Helps Regulate Blood Sugar
Potatoes’ resistant starch may help balance blood sugar and hunger. Animal studies relate potato-resistant starch to higher insulin sensitivity, reduced fat deposition, and less weight gain. A four-week trial of 30 grams of resistant starch per day in healthy adults confirmed this. Boiling, chilling, and refrigerating potatoes increase their resistant starch content.
Potatoes include pectin, a form of fiber that slows stomach emptying, keeps you full longer, and lowers meal-related blood sugar.
5.Antioxidant Source
Potatoes contain antioxidant-rich plant components. Potato flesh contains eye-healthy carotenoids lutein and zeaxanthin. Potatoes contain polyphenols, including chlorogenic acid, flavonoids, catechin, and epicatechin.
What About Potatoes?
Potatoes are typically safe. Rarely, people might be allergic to raw and cooked potatoes. Potato allergy sufferers may also be allergic to tomatoes, bell peppers, and aubergines.
Potatoes contain glycoalkaloid solanine. In high concentrations, these chemicals are hazardous. Green spots on potato skin suggest high glycoalkaloid levels. Before cooking, remove these components. Keep potatoes cold and dark to avoid glycoalkaloids.
