Potatoes have been a popular and cheap food for centuriess. Although many potato products contain added fat and sodium, Potato itself is a nutritious and versatile vegetable,
can eat potatoes improve cardiometabolic health, Help control weight and improve intestinal health and sports performance. Here are some reasons why you should include potatoes in your diet.
One small potato has 135 calories, 3 grams of protein, 0 grams of fat, 30 g carbohydrate, 4 g fiber (11% of the Daily Value), 34 mg vitamin C (37% of the Daily Value), and 722 mg potassium (15% of the Daily Value).
Although potatoes are known for their carbohydrate content, you shouldn’t avoid them if you’re on a low-carb diet.
Potatoes are a good source of fiber, which has been linked to a healthy heart., In fact, one study found that people who ate potatoes along with high levels of physical activity and low intake of red meat had a 24% lower risk of developing type 2 diabetes and a 26% lower risk of high triglyceride levels. it happens.
Potatoes are also a source of resistant starch, a type of carbohydrate that “resists” digestion and reduces appetite, thus helping with weight control. Study shows eating potatoes reduces appetite and food intake in the short term, In addition, combining potatoes with a protein such as eggs increases satiety and reduces food intake in the short term.
Resistant starch also has a positive effect on gut health. One small study found that eating a potato side dish daily for 4 weeks resulted in little change in the composition and diversity of the gut microbiota.
Research in rats also shows that rats experience less intestinal inflammation and irritation when fed resistant potato starch. More research is needed, but the results are promising.
In addition to being a good source of fiber and resistant starch, potatoes are an excellent source of potassium, a mineral that may lower blood pressure.
A small randomized controlled trial found that eating potatoes was associated with a reduction in blood pressure.
In other words, eating potatoes as part of a healthy eating plan may prevent high blood pressure.
Therefore, potatoes are a nutritious vegetable that should be considered as an important part of a healthy diet.
Potatoes are an excellent source of fiber, potassium, resistant starch and other nutrients that have positive effects on heart health, gut health and weight management.
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Plus, it’s easy to incorporate into a variety of recipes, from chips to purees. When choosing potatoes, choose non-fried varieties and avoid adding extra sodium and fat. With its versatile taste and numerous health benefits, potatoes are one food option that should not be overlooked.