Why You Should Include Potatoes In Your Healthy Diet

Since ancient times, potatoes have been an essential ingredient in all kitchens. Mashed potatoes and roasted potatoes are just two of the many ways you may savor them. Despite their popularity, potatoes are often associated with a negative reputation. They can be deemed “empty carbs” or even blamed for weight gain. Truthfully, potatoes can make a great addition to healthy living, especially when they are prepared properly. In fact, you may be surprised at the nutritional benefits of potatoes.

Let’s look at why potatoes can be an important part of your healthy eating plan.

Nutrient-Rich Powerhouse

Potatoes contain more nutrients than just carbohydrates. They are full of essential nutrients that support overall well-being. The average medium-sized (without the skin) potato contains:

• Only 110 calories
• 2 grams of fiber
• Protein 3 grams
• Nearly 30% daily vitamin C
• Your daily potassium intake should be 15%
• B vitamins B6 and niacin
• Small amounts of iron, magnesium, and phosphorus

These nutrients perform vital roles in the body. This includes supporting your immune system to regulating your blood pressure as well as assisting with energy production. These nutrients are naturally present in potatoes and not heavily processed foods.

High In Fiber, Especially For The Skin

Their fiber content is one of the best nutritional benefits potatoes have. The fiber content is highest on the skin of potatoes. Eating the whole potato – skin and all – is therefore a good choice. Fiber is crucial for healthy digestion, as well as blood sugar control and heart disease. Fiber helps you stay fuller, which will help reduce overeating.

Potassium – A Good Source

Potassium can be a mineral we don’t get nearly enough of. Yet it is vital for nerve signals, muscle functions, and maintaining fluid balance. It helps control blood pressure by balancing the effects of sodium. One of the finest natural sources of potassium is potatoes, which have even more of it than bananas.

You can easily meet your potassium intake by adding potatoes to your meals. This is especially true if you exercise, sweat frequently or are trying to control high blood sugar.

Naturally Gluten-Free And Allergy-Friendly

A natural gluten-free carbohydrate, potatoes can be consumed by those with celiac diseases or gluten sensitivities. These potatoes are free from soya, nuts, and milk, which makes them a good base for meals to suit dietary restrictions.

This makes them a great choice for families, dinner parties, or potlucks with different dietary restrictions.

Energy And Performance

The complex carbohydrates in potatoes make them a favorite fuel for athletes. The starch present in potatoes gives you more energy than simple carbs.

It is beneficial to consume potatoes either before or after exercise. They can support performance and recovery. If you combine potatoes with healthy fats or a lean source of protein, it makes for a nutritious post-exercise snack.

Versatility In Healthy Preparation

A big reason potatoes are criticized is due to how they’re often prepared–deep-fried, drenched in butter, or loaded with high-fat toppings. But this doesn’t always have to happen.

Baked, boiled, baked or steamed potatoes are a great addition to a healthy meal. To add flavor and nutrition, serve them with toppings rich in nutrients like Greek Yogurt, herbs, sauteed vegetable, or salsa. Even mashed taters can be made lighter by substituting low-fat or olive milk for heavy cream and butter.

The secret lies in the preparation. Done right, potatoes provide a nutritious and delicious base to countless dishes.

Affordable And Accessible

Potatoes are also affordable, which is something that’s often overlooked. They are cheap, readily available throughout the year and have an extended shelf life. When it comes to eating healthy and on a limited budget, potatoes are an excellent choice.

They are also versatile and go with any cuisine.

Final Thoughts

Rethinking the humble potato is time. This root veggie is anything but a health-destroying food. Dietary potatoes have many nutritional benefits, including supporting digestion and heart health as well as promoting physical activity.

Avoiding potatoes is a mistake. Choose potatoes in their natural, minimally-processed form. Prepare them with great care and enjoy them. Even the humblest of foods can turn out to be a great ally in your quest for wellness.