After it has been a basic food for humans for more than 7,000 years, and is an important part of global food security, it has been observed that the amount of potatoes eaten around the world is constantly declining, because it is commonly accused of being "unhealthy", although it is a nutritious and versatile vegetable. It can be an essential component of healthy meals, according to the Mayoclinic website.
And surveys by the US Department of Agriculture showed that potatoes were the most consumed food in America in 2019 (about 57 kilograms per person each year, compared to more than 60 kilograms per person per year in Australia), most of which are eaten in the form of fried chips, without much sugar. other vegetables.
This matter is explained by writer and personal trainer, Beth Skwariki, that "unhealthy nutrition is caused by not eating vegetables, not eating potatoes." She also commented on studies that linked potato consumption to high rates of type 2 diabetes and other health problems, saying, "The problem may Not in the potatoes themselves, but because they are part of an unhealthy diet for those who eat a lot of fast food."
The potatoes are innocent
A study from Denmark, published late last year, revealed that "potatoes are innocent of being linked to diabetes, as long as they are eaten boiled or baked, and not fried."
Research was also published two years ago that differentiated between boiled and fried potatoes, noting that the first is not linked to diabetes and does not lead to high blood glucose, as long as it is eaten as part of a healthy meal.
However, after the charge of "unhealthy" was attached to potatoes because they are fried in fats and oils that are a health concern, as "eating fried foods can lead to an increase in calories, which may cause weight gain," according to the Mayo Clinic.
Another reason for the bad reputation of potatoes was added, is its high content of starch or carbohydrates, "considering that it can cause a sudden rise in blood sugar, generating a measure of energy, followed by a feeling of hunger and fatigue after a short period," but this is not a sufficient reason. To overlook that “carbohydrates are a necessary energy source for body and mind, and pairing potatoes with foods high in protein, fiber, and healthy fats, can slow digestion time and stabilize blood glucose.”
Although "the craze for avoiding carbohydrates has begun to recede," says Beth, potatoes are still seen as a poor, healthy food option, prompting people to eat sweet potatoes instead of white, "even though they are no different from each other, nutritionally." .
Potatoes are a nutritional asset
Potatoes include a wealth of nutrients that make them part of a healthy diet, especially when paired with foods rich in protein and fiber. One large potato contains 284 calories and provides 81% of our daily need for vitamin C and 64% of our daily need for vitamin C. Vitamin B6, and 64% of carbohydrates.
Potatoes also contain 33% of our daily potassium requirement, 8 grams of protein, 8 grams of fiber, and less than 1 gram of fat.
It is a good source of manganese, magnesium, phosphorus, niacin and folic acid.
These numbers are impressive compared to other types of vegetables, as potatoes contain more fiber and protein than brown rice, and contain the same percentage of protein and more fiber, compared to quinoa.
Not only that, but the potato skin itself contains many of the nutrients mentioned above, which is why experts recommend keeping it when mashing or baking potatoes.
Why should we eat potatoes?
Yes indeed, we should eat potatoes, not only because they are economical, but because they:
Rich in carbohydrates, energy, fiber, protein, vitamins, minerals, and antioxidants (which can prevent certain types of chronic diseases, such as heart disease, diabetes, and cancer).
Provides resistant starch, a type of starch that can feed beneficial bacteria in the gut.
It is associated with a number of health benefits, such as controlling blood sugar and insulin sensitivity, increasing nutrient absorption, and improving digestive health.
Potatoes are one of the most satisfying foods, and the lowest in total calories, compared to rice and pasta. Boiled potatoes are 7 times more satisfying than croissants, because they contain a good amount of fiber important for the health of the digestive system, as it slows down digestion, reduces hunger and enhances satiety.
You are saved from premature death, by the action of vitamin C, which is anti-scurvy.
Rich in potassium, which supports the functioning of the heart, muscles and nervous system.
Sweet varieties are a good source of vitamin A, which is important for immunity and eye health.
It does not lead to a rise in blood sugar, provided that it is eaten as part of a healthy, integrated meal.
Purple ones are rich in anthocyanins, which are anti-cardioprotective and anti-cancer, and promote brain health.
When do potatoes become unhealthy?
According to Beth, potatoes may become useless when fried in unhealthy oils, combined with white bread, or other sources of refined carbohydrates.
Or when it's loaded with lots of layers of cheese and sour cream, because that means "more calories and saturated fat, which can be bad for your heart."
Nutritionist Andrea Dunn also recommends olive oil and garlic, rather than sour cream, butter and lots of salt.
Nutrition experts recommend cooking potatoes with olive oil and garlic, instead of sour cream, butter and lots of salt (Pixels).
Also, processed and fried potato chips may contain more calories and fats than those that were boiled or baked, which contributes to weight gain, taking into account the amount and number of times they are eaten.
However, when potatoes are prepared properly, and eaten in moderation, as part of a balanced diet, they are not likely to lead to weight gain, and may even be a beneficial addition to your diet.