Positive Potato Gift
Positive Potato Gift - Sorry, we just want to make sure you're not a robot. For best results, please make sure your browser accepts cookies. Potatoes contain antioxidants and provide beneficial vitamins and minerals including vitamin C, B6 and potassium. They can also benefit your digestive health. The potato is a versatile root vegetable and a staple food in many households.
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Positive Potato Gift
It is an underground tuber that grows on the root of the Solanum tuberosum plant(1). Potatoes are relatively cheap, easy to grow and packed with various nutrients. A medium baked potato (6.1 ounces or 173 grams), including the skin, provides (2): The nutritional content of the potato can vary depending on the variety and how it is prepared.
For example, baking potatoes add more calories and fat. It is also important to note that the potato skin contains a large amount of vitamins and minerals. Peeling potatoes can significantly reduce their nutritional content (1, 3). Summary Potatoes are packed with vitamins and minerals, although the variety and method of preparation can affect the nutrient content.
Potatoes are rich in compounds such as flavonoids, carotenoids and phenolic acids (4). These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases such as heart disease, diabetes, and cancer (5).
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For example, a test-tube study found that the antioxidants present in potatoes can suppress the growth of liver and colon cancer cells (6). Studies have also found that colored potatoes, such as purple potatoes, can contain three to four times more antioxidants than white potatoes.
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This makes them potentially more effective at neutralizing free radicals (7, 8). However, most of this evidence is from test tube studies. More human-based research is needed before making any health recommendations. Summary Potatoes are a good source of antioxidants, which can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.
However, more human-based research is needed before making any recommendations. Potatoes contain a special type of starch known as resistant starch. This starch does not break down and is 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 (9).
Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control. In animal studies, insulin resistance was reduced by giving mice resistant starch. This means that their body was more efficient in removing excess sugar from the blood (10).
1) Bone Health
A study of people with type 2 diabetes found that eating a meal with resistant starch helped to get rid of excess blood sugar better after a meal (11). In another study, ten people were given 30 grams of resistant starch per day over a period of four weeks.
Scientists found that resistant starch reduced insulin resistance by 33% (12). Interestingly, you can also increase the content of resistant starch of the potato. To do this, store boiled potatoes in the refrigerator overnight and let them cool (13). Summary Potatoes contain resistant starch, which can help reduce insulin resistance.
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In turn, this can help improve blood sugar control. When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria. These bacteria digest it and convert it into short chain fatty acids (14). Resistant starch from potatoes is mostly converted to the short-chain fatty acid butyrate—the preferred food source for gut bacteria (15, 16).
Studies have shown that butyrate can reduce inflammation in the colon, strengthen the colon's defenses, and reduce the risk of colon cancer (17). In addition, butyrate can help patients with inflammatory bowel disorders, such as Crohn's disease, ulcerative colitis, and diverticulitis (18). That said, most of the evidence on butyrate is from test tube or animal studies.
1) Bone Health
More human-based research is needed before recommendations can be made. Summary The resistant starch in potatoes is a source of nutrition for beneficial gut bacteria. They convert it to the short-chain fatty acid butyrate, which is associated with reduced inflammation in the colon, improved colon defenses, and a lower risk of colorectal cancer.
The gluten-free diet is one of the most popular diets around the world. It involves removing gluten, a family of proteins found in grains such as spelled, wheat, barley and rye. However, people with celiac disease or non-celiac gluten sensitivity may experience severe discomfort when consuming foods containing gluten.
Symptoms include severe abdominal pain, diarrhea, constipation, bloating, and skin rashes, to name a few (19, 20). If you follow a gluten-free diet, you should consider adding potatoes to your diet. They are naturally gluten free, which means they won't cause anxiety symptoms. While potatoes are gluten free, many common potato recipes are not.
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Some potato recipes that contain gluten include certain potato gratin and bread recipes. If you have celiac disease or non-celiac gluten sensitivity, be sure to read the full ingredient list before eating a potato dish. Summary Potatoes are naturally gluten-free, making them an excellent food choice for people with celiac disease or non-celiac gluten sensitivity.
2) Blood Pressure
In one study, 11 people were fed 38 common foods and asked to rate the foods based on how filling they were. Potatoes got the highest perfection rating of them all. In fact, potatoes were rated seven times more filling than croissants, which ranked as the least filling food item (21).
Foods that are filling can help you manage or lose weight, as they suppress hunger pangs (22). Some evidence suggests that a specific potato protein known as potato proteinase inhibitor 2 (PI2) can suppress appetite. This protein appears to increase the release of cholecystokinin (CCK), a hormone that promotes feelings of fullness (23).
Summary Studies have shown that potatoes are one of the most filling foods. They can increase the levels of satiety hormones, such as cholecystokinin (CCK). Potatoes are not only healthy, but also delicious and versatile. Potatoes can be prepared in many ways including boiled, baked and steamed.
However, frying potatoes can dramatically increase its calorie content if you use too much oil. Instead, try slicing the potato and then roasting it in the oven with a little extra virgin olive oil and a little rosemary. Make sure not to remove the skin of the potato, as most of the nutrients are found there.
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