Think potatoes are off limits if you’re trying to lose weight? Good news: Eating potatoes can improve cardio-metabolic health, help with weight management and boost gut health and sports performance.
The hearty potato has been an inexpensive and beloved side dish for hundreds of years. Through the centuries, the potato has been taken many forms, from fries and chips to tots and mashes. And although many preparations of the spud include excess fat and sodium, the potato on its own is a nutritious and versatile vegetable.
Here are some reasons why you shouldn’t shy away from the glorious potato and ways to add it to your diet.
Potato Nutrition Facts
One small potato has:
- 135 calories
- 3 grams protein
- 0 grams fat
- 30 grams carbohydrates
- 4 grams fiber (11% daily value (DV))
- 34 milligrams Vitamin C (37% DV)
- 722 milligrams potassium (15% DV)
The health benefits of eating potatoes
When most people think potatoes, they think carbohydrates, which is why some low-carb dieters avoid the root vegetable. But the benefits of eating potatoes should lay your carb fears to rest.
Potatoes are heart healthy
Potatoes are a good source of fiber, which has been linked to heart health. As a matter of fact, a large observational study of over 2,000 people found that those who added potatoes to their diet, when combined with higher levels of physical activity and lower red meat intake, had a 24 % lower risk of developing type 2 diabetes and a 26% lower risk of having elevated triglycerides.
Potatoes can help you manage your weight
The tuber is also a source of resistant starch — a type of carbohydrate that “resists” digestion. Resistant starch controls hunger, which aids in weight management. So it’s no surprise that a recent study suggests eating potatoes suppressed appetite and short-term food intake. In addition, research confirms that pairing potatoes with a protein, like eggs, increases satiety and decreases short-term food intake.
Potatoes are great for gut health
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