Potatoes are among the foods people tend to recommend for weight loss. In fact, a study in the New England Journal of Medicine found that people who ate potatoes were more likely to lose weight than people who did not. But potatoes are not the miracle diet food they are often made out to be.
The potato is an ancient tuber that has long been a staple part of the human diet. Its ability to be stored for long periods of time and its starchy nature make it a popular choice for storage, storage, and storage again.
Potatoes are a starchy root vegetable that we’ve been eating since before the dawn of recorded history.. Read more about 10 health benefits of potatoes and let us know what you think.
Because of its high glycemic index, fear of toxins, or dread of carbohydrates in general, many individuals shun white potatoes. (Or just because they like sweet potatoes.) The humble potato, however, should not be overlooked if properly stored and cooked.
Potatoes come in the following varieties:
- Solanaceae tubers are tubers that belong to the Solanaceae family.
- 4. The world’s most significant food crop (after wheat, corn and rice).
- It’s grown in 149 different nations. (I had no idea there were 149 nations.)
Plant that grows potatoes.
The commercial potato was developed thousands of years ago in South America and is today a staple meal for over a billion people. The potato has become the primary food source for a variety of crops.
It’s worth noting that sweet potatoes aren’t really potatoes. It’s a root from the Convolvulaceae family, which is a completely distinct food family. They are as follows:
- After 9 to 12 months, it matures and does not store as well as potatoes.
- It is said to have originated thousands of years ago in Peru.
- In the Okinawan diet, they are the primary source of nourishment (as opposed to rice, the main starch in much of Japan).
- Have not been linked to any kind of glycoalkaloids harm. (For additional information on glycoalkaloids, see the section below.)
Consumption of potatoes
Although some argue that potato consumption in North America is excessive, this is not the case. Desserts are consumed in greater quantities than potatoes in the United States.
Fresh potatoes provide between 36 and 93 calories per day to the typical adult (depending on gender). At the same time, cookies, cakes, and other cereal-based sweets provide us with an average of 138 calories each day.
Fresh potato consumption has decreased over the last 40 years.
- In 1970, I weighed 61 pounds.
- Fifty pounds in 1996.
- Thirty-six pounds in 2008.
Over the same time period, consumption of processed potatoes (chips, crisps, etc.) rose.
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Satiety and nutrients
The Prussians seized the Frenchman Antoine-Augustin Parmentier, an army pharmacist, during the Seven Years’ War (1754-1763). He was able to live by eating a diet that consisted nearly entirely of potatoes.
He was in excellent health when he was freed a few years later. (He also needed to consume foods containing vitamins A and D, which are not present in potatoes.)
He then sought to make the potato a staple in French cuisine. The potato was regarded as worthless by the French prior to its introduction, save as pig food. We have Parmentier potatoes because of him.
Then there’s Chris Voight, who went two months without eating anything except potatoes. He dropped weight and got better grades on his tests. More information is available here and here.
79 percent of a medium potato is water, with 10 vitamins and minerals, 4 grams of fiber, and 4 grams of protein. In fact, you can fulfill your basic protein requirements by eating just potatoes.
Potatoes are low in phytic acid and have a nutritional density comparable to other starchy vegetables. This is significant because phytic acid inhibits nutritional absorption. In other words, potatoes do not obstruct the body’s absorption of vital nutrients.
Fresh potatoes are among the most nutritious foods, according to satiety studies, in the short and long term, subjectively and objectively. Potatoes have a low calorie content, and it takes approximately 5 pounds to get 2,000 calories.
Do you think that’s impressive? That is all there is to it. But here’s the thing: processed potato products don’t have the same satiating properties as fresh potatoes. It’s easy to overeat potatoes when they’re a conduit for salt, butter, milk, sour cream, and bacon.
Learn how the many potato types are related to one another:
|Preparation||Calories||fat calories as a percentage of total calories|
|Potatoes mashed (restaurant)||460||65%|
|Potatoes baked (sour cream, butter, bacon, salt)||430||36%|
|Fries à la française (medium, restaurant)||380||45%|
|Chips made with potatoes (2 oz.)||320||56%|
|Potatoes baked (restaurant)||260||7%|
|Potatoes baked (at home)||160||1%|
The glycemic index and absorption of potatoes are affected by how they are cooked and served.
When potatoes are cooked, the starch molecules expand, making it simpler for digestive enzymes to absorb them. Cooling potatoes alters their starch structure, making them more digestible. (See the page All about resistant starch for additional details.)
The glycemic index is a measure of how quickly something turns into sugar.
The glycemic index (GI) is a measurement of how fast glucose arrives in the blood after consuming a certain quantity of carbohydrate-rich food.
Foods having a high GI are believed to be more prone to induce blood glucose and insulin metabolism issues. Low GI meals, on the other hand, are better for sugar and insulin metabolism.
The GI of white potatoes (and sweet potatoes) is very high. Both goods are, in fact, more valuable than domestic sugar.
This number, however, fluctuates significantly depending on the kind of potato and how it is prepared. Baked potatoes, for example, are usually preferred to boiled potatoes. The lowest results were for new potato types and certain white potato kinds.
Some individuals avoid potatoes because of their high GI, which causes blood sugar spikes and insulin issues. The GI, on the other hand, is only valid when the product is eaten on its own. Furthermore, most items eaten with potatoes (meat, veggies, etc.) decrease the overall GI of the meal, making it a low glycemic index meal and removing these issues.
Before we invest in seed potatoes, we must consider glycoalkaloids (GA). GAs are nitrogenous plant metabolites that help protect plants against pests, diseases, and other harmful organisms. They damage cell membranes and impede neurotransmission when ingested in toxic form.
In various potato species, more than 80 GIs have been discovered. -haconin and -solanin are the most prevalent. Extreme weather, insect infestations, and exposure to artificial/solar light all contribute to the accumulation of GIs.
If you look closely, you’ll see that when the potatoes are exposed to the sun, they become a bright green color. It’s a substance called solanine. If this is the case, they should not be eaten. To prevent GA from forming, store potatoes in a cold, dark, and dry location.
Green potatoes are a kind of potato.
Higher levels of HA may be found in potatoes and other Solanum plants (compared to other plant products). The greatest concentrations of HA may be found in potato peels, skins, leaves, and flowers. Small mashed potatoes are common.
Cleaning potatoes greatly decreases GA. Because the majority of GIs are concentrated in the first millimeter of the potato, this is the case (outer inner).
Treatment techniques have a less impact on GA. The temperature at which HA decomposes is 190-285 C/374-545 F. As a result, boiling and microwaving potatoes may reduce the HA concentration somewhat.
The HA is transferred from the skin to the oil when potatoes are fried with the skin on. By repeating the freezing process, GA may be concentrated up to three times. People are more likely to acquire GA from these sources because they consume too many chips and fries.
Irritable bowel illness is more common in nations where baked potatoes are eaten more often. Irritable bowel syndrome develops in mice that are prone to intestinal inflammation and are given fried potato peels.
Small potatoes have a higher HA content than big potatoes. Potatoes are constantly being genetically modified and interspecific hybridized to decrease their GI content.
Before commercial potatoes may be marketed, they must have fewer than 20 mg of HA per 100 g of potato. If potatoes have a harsh flavor, they usually have a higher GI.
Headache, vomiting, diarrhea, anxiety, disorientation, and hallucinations may occur if more than 2 mg HA per kg of body weight is used. A quantity of 3 mg per kilogram of body weight may be fatal.
In the United States and the United Kingdom, the daily consumption of HA from potatoes is about 13-14 mg. It takes approximately 24 hours for the body to excrete the substance.
Despite its negative effects, GAs may have certain benefits, depending on the dosage and conditions, such as:
- Analgesic, anti-inflammatory, and antipyretic properties – Antihistamines may be found in GIs.
- Anti-cholesterol GIs have the ability to bind to cholesterol and remove it from the gastrointestinal system.
- Antifungal and antibacterial GIs may give microorganisms with chemical protection.
- Anticancer properties – GIs may have chemoprotective and apoptosis-inducing properties.
- Creams containing certain GIs may protect against the herpes virus.
Lectins, acrylamide, and acrolein
Acrylamide and acrolein are both poisonous to the human body. When some foods, such as potatoes, are heated, they produce both.
The more acrylamide and acrolein produced, the higher the frying temperature and the longer the cooking time. (For additional information, see Cooking and Carcinogens.)
Lectins are also found in potatoes (proteins that protect against microorganisms). They may irritate the gastrointestinal system in excessive amounts. (For additional information, see All About Lectins.)
Because everyone’s sensitivity to HA, acrylamide, acrolein, and lectins differs, it’s crucial to test your personal response to potatoes. (Or, for that matter, any other meal.)
To put it another way, if you’re sick of potatoes, try removing the skin. Reduce your consumption if the symptoms continue.
Potatoes that are grown organically
To prevent blossoming, spray conventional potatoes with Bouton Nip (chlorpropham). If eaten, the cones are also toxic.
While conducting research for her science project, Eliza Gladcock, 11, found this. It wasn’t until I was in my twenties that I realized what it was.
Organic potatoes, according to the Environmental Working Group, are preferable. Given that almost $2 billion is spent each year to preserve endangered potatoes, it’s fair to infer that significant quantities of pesticides are used on conventional crops as a consequence.
Organic potatoes may have a slightly greater proportion of HA since they are less polluted with pesticides. When pesticides are removed from their environment, their natural defense systems kick in.
Impact on the environment
Consider the following scenario: you own 2.5 acres of farmland. You can satisfy the energy requirements of 22 people by growing potatoes. You might satisfy one person’s energy requirements if you utilized the acreage to raise cattle or eggs.
On a per-acre basis, potatoes generate more energy per day than any other crop. Compare B. to the cultivation of grains, for example. The cereal plant is only edible in 33% of the time, while the tuberous plant is edible in 75% of the time.
Potatoes ripen in two to three months and may be kept indefinitely. They are a cost-effective method to turn land, water, and labor into food.
When it comes to water,
- One potato requires 25 litres of water to grow.
- One piece of bread requires 40 gallons of water.
- One glass of milk requires 40 litres of milk.
- One apple requires 70 litres of water to grow.
- One egg needs 135 litres of water.
- One hamburger needs 2,400 mL.
Conclusions and suggestions
- Potatoes are nutrient-dense, sustain a variety of plants, and are a natural aliment. They’re also filling and difficult to eat too much of. And if they’re eaten, the glycemic index shouldn’t be an issue.
- Toxins are found in potatoes, like in virtually all other meals. The human body is built to cope with a few number of plant poisons with ease. If you have a sensitivity to potatoes, consider peeling them first. Alternatively, consume less of it.
- Potatoes should be stored in a cold, dry environment. To minimize toxins, remove the green portions of the potatoes, select bigger potatoes, and peel them (especially if you eat potatoes often).
- If you’re not sure how your body will respond to potatoes, start with tiny portions and remove the peel.
- If you don’t feel like eating potatoes and you’ve met all of your nutrition objectives, don’t. Instead, remember a few potato facts from this page to amaze your friends at parties.
- Do you know what golden rice is? Golden potatoes, a genetically engineered form of the potato with increased amounts of carotenoids, are also available.
- Organic agricultural methods may reduce bug populations while also increasing the growth of potato plants.
- The effect of certain neuromuscular blocking medications may be hampered by GA poisoning.
- One possible benefit of genetically engineered potatoes is the ability to produce potatoes with lower PA levels.
- Tobacco is a member of the same plant family as potatoes.
- Toxicity issues may arise when animals are fed potato peels.
- You must plant actual potatoes, not seeds, in order to cultivate potatoes.
- Raw potatoes are difficult to digest. Enzyme inhibitors are present in raw potatoes.
To view the sources of information used in this article, go here.
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The amount of potatoes consumed is lower than anticipated. 20. April 2012. Jeff Nedelman.
J. Novick Is it true that potatoes induce diabetes? May 16th, 2012.
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Bioactivity of glycoalkaloids and their aglycones from Solanum species, Milner SE, et al. 59:3454-3484 in J Agric Food Chem.
Nutrient plants that generate large amounts of carotenoids – metabolic balance, Farre G, et al. Trends in Plant Sciences, vol. 16, no. 4, pp. 532-540, 2011.
WSU potato study provides biological approach a boost, according to Dafton S. June 30th, 2010.
G. Fernandes et al. The glycemic index of potatoes that are frequently eaten in North America. 557-562 in J Am Diet Assoc, 2005.
Potato glycoalkaloids reduce intestinal permeability and aggravate inflammatory bowel disease, according to Patel et al. Inflammatory Bowel Disease, vol. 8, no. 3, pp. 340-346, 2002.
A complete health source. Human health and potatoes October-September 2010. Part 1, Part 2, and Part 3 are the first three parts of a three-part series The human diet includes roots, tubers, plantains, and bananas. 1990. 7th Chapter Toxic chemicals as well as anti-nutritional agents are present.
Potato glycoalkaloids and deleterious effects in humans: a dosage escalation study, Mensinga TT, et al. Regulatory Toxicology and Pharmacology, vol. 41, no. 1, pp. 66-72, 2005.
Glycoalkaloids and metabolites of the potato: Plant and nutritional roles. Friedman M. Journal of Agricultural and Food Chemistry, 54, 8655-8681, 2006.
Glycoalkaloids in potatoes: actual safety or deceptive feeling of safety? Korpan Y.I., et al. Trends in Biotechnology, vol. 22, no. 2, pp. 147-151, 2004.
DC Willcox et al. The health benefits of a low-calorie, low-nutrient, low-glycemic antioxidant diet like the Okinawan diet. 2009;28:500S-516S. J Am Coll Nutr.
Glycoalkaloids found in potatoes increase intestinal inflammation in two animal models of inflammatory bowel disease, according to Yablokov et al. Dig Dis Sci, vol. 55, no. 5, pp. 3078-3085, 2010.
Barceloux DG. Medical Toxicology of Natural Products: Food, mushrooms, medicinal herbs, poisonous plants and animals. Hoboken, New Jersey: John Wiley & Sons, 2008. pp. 77-83. Toxicity of potato, tomato and solanine (Solanum tuberosum L., Solanum lycopersicum L.)
Mazess RB & Baker PT. The diet of the Quechua Indians, who live at high altitudes above sea level: Well, Noah, Peru. Am J Clin Nutr 1964;15:341-351.
Potatoes are a poorly known carbohydrate, according to St. John’s Pierre B.
Chapagain A & Hoekstra. Water footprints of nations volume one: main report.
SN Pramod, et al. Potato lectin interacts with the chitobiose nucleus of cell-associated nonspecific immunoglobulin to activate basophils and mast cells in atopy. Clin Exp Immunol 2007;148:391-401. E. Clin Exp Immunol 2007;148:391-401.
Part 16 of Spezzatino: Potatoes. Potatoes: the tale of a thriving butterfly crop, according to reader J. Yale University Press, 2008. The sweet potato’s strength, Tudor A. Victory Belt Publishers, 2012.
H. Scho. Okinawan long-lived food: history and qualities. Asia and the Pacific J Clin Nutr 10:159-164, 2001. Haconine and Solanine are two amino acids that are related to each other. 17. February 2005, National Toxicology Program.
The benefits and drawbacks of eating raw potatoes. 5. August 2009, UT San Diego.
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Potatoes are the number one vegetable that we eat. They are a staple in every diet. They are the perfect food to keep your body healthy. Potatoes can be used in the daily meals, side dishes, main dishes, and even as a food for your cat. It can be eaten raw, cooked, or even baked. They can be used for a variety of uses. For instance, potatoes can be used for a variety of different recipes. They can be used for a healthy breakfast, as a side dish, or even for a main dish. In addition, potatoes can be used in the diet to help lose weight. Some people would eat potatoes every day for a balanced diet.. Read more about potato nutrition data and let us know what you think.
This article broadly covered the following related topics:
- potato nutrition facts
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- benefits of eating potatoes daily
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