Many people think that a potato is bad for health. Potatoes cannot be eaten. In many countries of the world, it is common to eat potatoes instead of bread or rice. Potatoes are not so harmful to our health when they are eaten instead of bread or rice.
Potatoes also contain vitamin “B”, amino acids, and fatty acids, which help to increase the efficiency of the brain. It is also important for the skin.
Can you eat potatoes if you have diabetes?
People with diabetes have a lot of misconceptions about what to eat and what not to eat. Many people think that potatoes are high in carbs so it is better not to eat in case of diabetics.
The truth is that people with diabetes can eat potatoes, but it must be a moderate amount. But it depends on whether you are eating boiled potatoes or fried potatoes. Potatoes fried in oil can raise blood sugar levels. In this case, boil the potatoes and keep them in the fridge overnight and you can eat them cold.
Since potatoes are eaten in different ways, the glycemic index (GI) of potatoes varies depending on how they are eaten. For example, the potato that we always eat (Nicola potato) cooked with peel, its glycemic index: 56, red potato (Pontiac potato) glycemic index: 93 when fried without the peel.
The lower the glycemic index of the food, the lower the blood sugar level. If you have diabetes, it is better to eat foods rich in low glycemic index. So we can boil it without frying it in oil, keep it in the fridge overnight, cool it, and eat it in a moderate amount (20-50 grams).
Why do potatoes increase the risk of diabetes?
Potatoes do not contain fat, but they do contain low-protein starchy carbohydrates. According to Harvard, the carbohydrates in potatoes are quickly digested by the body and have a high glycemic load which rapidly raises blood sugar levels and increases the use of the hormone insulin. Excessive use of the hormone insulin increases the risk of diabetes.
Potatoes are a source of many vitamins and minerals. Below are the nutrients of potato –
- Calories: 161
- Water: 77%
- Protein: 4.3 grams
- Carbohydrates: 36.6 grams
- Fiber: 3.8 grams
- Vitamin “C”: 28%
- Vitamin B6: 27%
- Potassium: 26%
- Magnesium: 12%
- Folate: 12%
Health benefits of potatoes:
It contains niacin and phosphorus. The nutrient content of potatoes depends on how the potatoes are eaten. For example, fried potatoes are higher in calories and fat than boiled potatoes. Potato peels are rich in vitamins and minerals. So peeling potatoes can significantly reduce the number of nutrients. The health benefits of potatoes are discussed below –
Digestion can improve health:
The resistant starch in potatoes helps to improve digestion and health. When resistant starch reaches the large intestine, it becomes food for the beneficial bacteria in the gut, turning it into short-chain fatty acids. Potato-resistant starch is mostly converted to short-chain fatty acid butyrate. Studies have shown that butyrate can reduce inflammation of the colon and reduce the risk of colorectal cancer.
Helps to keep the stomach full:
In one study, 11 people were fed 38 meals. Among them were potatoes. The meals were rated based on who felt full after eating 38 meals. Potatoes received the highest fullness rating among them. Potatoes can reduce the tendency to eat by keeping the stomach full for a long time. Weight loss will be followed by fatigue and constant tiredness.
Good for the heart:
Abnormal high blood pressure is one of the leading causes of heart disease. Potatoes contain 28% potassium which can lower blood pressure. Several studies have shown that high potassium-rich foods can reduce the risk of high blood pressure and heart disease. The chlorogenic acid and kukoamines in potatoes also lower blood pressure, which is good for heart health.
May improve blood sugar control:
Potatoes contain a special type of starch known as resistant starch. A study of people with type-2 diabetes found that eating resistant starchy foods helped to remove excess blood sugar. Another study found that 10 people were fed 30 grams of resistant starch over a four-week period. It was found that resistant starch reduced insulin resistance by 33%. Interestingly, we can increase the resistant starch of potatoes ourselves. In this case, boil the potatoes and leave them in the fridge overnight and eat them cold.
Good for skin:
Applying potato, beet, or potato juice on the skin can get rid of various spots, rashes, and other skin problems. Potatoes contain Vitamin “C”, Vitamin “B”, Potassium, Magnesium, Zinc, Phosphorus, etc. which are beneficial for the skin. Potato juice also helps to get rid of sunburn.
Potatoes are rich in vitamin B-6, which helps build two neurotransmitters called serotonin and dopamine, which are effective in keeping the mind healthy. Neurotransmitters exchange sensations in the brain and help to reduce stress and make the mind better.
Potatoes contain folate. Folate plays a role in DNA synthesis and repair and therefore it inhibits the formation of different types of cancer cells due to changes in DNA. Consumption of fiber from potatoes and vegetables is associated with an increased risk of colorectal cancer. Vitamin C and cortisol also act as antioxidants, protecting cells from damage from free radicals.
Potatoes are not only healthy, but they are also delicious and versatile. Potatoes are high in carbohydrates. So not good for people with diabetes or obesity. Eating unhealthy French fries made with potatoes increases the risk of diseases such as type-2 diabetes, heart disease, and obesity.
Source: Health Line, Medical News Today