Eating Potatoes – Benefits And Threats

Potatoes are the root tubers of the Solanum tuberosum plant. It is one of the most consumed foods in the world, not least because of its versatility and ease of cultivation. However, despite the recognition of its benefits, there is some controversy in eating potatoes.

Do you know the most important benefits and risks of eating potatoes ?

It is one of the most popular and cheapest vegetables on the market. Therefore, it probably stands out as the staple food in many households. However, apart from its nutritional benefits, it can cause some problems due to its high starch concentration and the proportion of glycoalkaloids. Why?

In this article, we want to make a brief assessment of the nutritional value and benefits of potatoes. Let’s also go over in detail the reasons why they are said to be harmful. Pay attention to this important information!

Nutritional properties of potatoes

There are many benefits to eating potatoes that come from the significant amount of essential nutrients they possess. While their composition may vary depending on the variety, most share similar characteristics. Overall, one medium shelled potato can provide:

• Calories: 161
• Fat: 0.2 grams
• Protein: 4.3 grams
• Carbs: 36.6 grams
• Fiber: 3.8 grams
• Vitamin C: 28% of the RDA (Recommended Daily Allowance)
• Vitamin B6: 27% of the RDA
• Potassium: 26% of the RDA
• Manganese: 19% of the DV
• Magnesium: 12% of the RDA
• Phosphorus: 12% of the RDA
• Niacin: 12% of the RDA
• Folate: 12% of the RDA

Note: The values ​​given are approximate.

Eating potatoes – benefits

After exploring the nutritional values ​​of this vegetable, we’ll delve a bit into its health effects. Here is a short list of the benefits of eating potatoes.

They are good for cardiovascular health

The many benefits of eating potatoes are related to the content of flavonoids, carotenoids and phenolic acids. These substances act as powerful antioxidants by inhibiting the action of harmful molecules such as free radicals.

Thus, eating potatoes on a regular basis can help to prevent cardiovascular disease such as high blood pressure and heart disease. In addition, they provide fiber, potassium and vitamin C, key nutrients that support circulation and heart health.

They help control blood sugar levels

Needless to say, it is not a miracle remedy against uncontrolled blood sugar levels. However, potatoes contain a special type of starch known as resistant starch that has beneficial effects on glycemic control.

According to some scientific studies, resistant starch contributes to the reduction of insulin resistance. Therefore, the body becomes more efficient to lower high sugar levels. However, more research is needed to confirm this effect.

Potatoes promote digestive processes

Resistant starch in potatoes also has a beneficial effect on digestion. When this substance reaches the colon, it becomes food for healthy gut bacteria. These microorganisms digest it and convert it into disaccharides and then into glucose.

Therefore, one of the benefits of eating potatoes is that they reduce gut inflammation and strengthen defenses. In addition, they can help alleviate the symptoms of digestive diseases such as Crohn’s disease, ulcerative colitis, and diverticulitis.

Note:
The less fertilized and more organic the potatoes, the better. Therefore, if we have a piece of the garden in which we can create a small vegetable garden, we cannot help but use it. By growing ourselves, we will eat in a very healthy way and we will know what we are really putting in our mouths.

Eating potatoes – risks

It is important for us to know that eating potatoes is very beneficial for the body, but also has some dangers. Therefore, now that we know the benefits of consuming this tasty vegetable, now we will see the risks associated with its consumption.

One of the biggest problems with potatoes is that we don’t usually cook them in a healthy way. We tend to choose frozen potatoes or even fries. Food consumed in this way has properties that will not allow us to enjoy all the benefits discussed above.

In contrast, they can even lead to weight gain. There are studies that have found a relationship between eating potatoes and the increase in waist circumference in women. In addition, they also suggested that eating fried or processed potatoes could make you gain weight.

They contain glycoalkaloids

Potatoes contain two specific types of glycoalkaloids, solanine and chaconine. Especially green potatoes are rich in these substances. Glycoalkaloids are ingredients that, in large amounts, can be toxic and harmful to health.

Animal studies have shown that the glycoalkaloids found in potatoes can contribute to digestive problems. They can even worsen inflammatory bowel disease. Other possible toxic effects of this substance include:

• Somnolence
• Increased sensitivity
• Itch
• Abdominal pain

It is important to clarify that eating potatoes in normal amounts does not carry a high risk of developing the problems that glycoalkaloids can cause. In fact, much of them is concentrated in the husk, which is often discarded.

In conclusion, it is important to consider the risks that eating potatoes may bring to our health. However, if eaten in moderation and well prepared, they can provide many more benefits.