Potatoes are loved and eaten in so many ways. Whether they’re baked, fried, mashed, or boiled, whether they’re eaten alone or as an ingredient in soup or potato salad, we just love potatoes. It is the third most important food crop in the world. They are healthy, nutritious, and very satisfying.
Potatoes are filling because they have a high amount of carbohydrates and fiber. It has a type of fiber that is called resistant starch. It has a high amount of water, protein, and almost no fat.
Continue reading for more information.
When Is Food Filling?
Food is said to be filling when it satisfies hunger and gives a feeling of content fullness after eating. The term used to explain this feeling of fullness is called satiety.
Filing foods tend to have high protein, fiber, and volume.
Are Potatoes Filing?
Compared with other high-carb foods, potatoes are very filling. In fact, boiled potatoes scored 323 on the satiety index, which is the highest number of all 38 foods tested.
One study in 14 people found that those who consumed a meal with meat, vegetables, and potatoes felt less hungry and more satisfied than those who ate the same meal with rice or pasta instead.
Are Potatoes More Filing Than Rice?
Rice is the preferred choice for most cases as it is about 30% higher in calories and protein when you compare 100 grams of cooked rice to 100 grams of cooked, white, or sweet potato.
Rice also has substantially less fiber, which is a big part of why it’s less filling. Pasta and rice are in the same category. That is because they both have most of their fiber taken out. Pasta is made with very finely ground flour, and white rice has its hull removed.
Potatoes are the healthier option in terms of macronutrients since they are lower in calories and fat and higher in fiber while containing about the same amount of protein as white rice.
Can You Eat Potatoes Every Day?
Potatoes are a good source of daily nutrition. Eating a medium-sized potato per day can be part of a balanced diet and does not increase cardiometabolic risk — the likelihood of developing diabetes, heart disease, or stroke — as long as the potato is steamed or baked and served without excessive salt or saturated fat.
A medium-sized potato has just 110 calories and 26 grams of carbs. Still, it also provides 30 percent of your daily value of vitamin C, 15 percent of your potassium, and 10 percent of your vitamin B6.
Health Benefits Of Potatoes
Potatoes contain vitamins, minerals, and fiber in addition to starch. They’re high in vitamin C, an antioxidant. Because vitamin C prevented scurvy, potatoes were a life-saving food source in ancient times.
Potatoes are also great sources of other antioxidants, namely flavonoids, carotenoids, and phenolic acids. These antioxidants are especially important in the prevention of colon and liver cancers.
Potassium, an electrolyte that aids in the functioning of our heart, muscles, and nervous system, is another important nutrient in potatoes. A potassium-rich diet can help decrease blood pressure, protecting the heart and reducing the risk of stroke. The skin of potatoes also contains fiber, which is beneficial to digestive health.
The fiber present in potatoes is a form of fiber known as “resistant starch,” which offers the health benefits of both soluble and insoluble fiber and produces less gas than other types of fiber. You can increase the quantity of resistant starch in potatoes by cooking them ahead of time and chilling them overnight in the fridge.
Like soluble fiber, the resistant starch in potatoes acts as a prebiotic – food for good bacteria in the large intestine that improves gut health. Like insoluble fiber, it can prevent or treat constipation and irritable bowel syndrome.
Can Potatoes Help Manage Weight?
Potatoes are often wrongly criticized for increasing weight. In reality, potatoes do not cause weight gain, rather how you prepare the potatoes is what affects the weight gain.
If cooked in the right way, potatoes can actually help you lose weight. According to dieticians, the high potassium content of potatoes helps prevent water retention and plays an important part in weight loss. According to research, potatoes can even cause your fat cells to shrink.
Although the plain potato is a healthy addition to your diet, consuming more calories than your body requires will cause you to gain weight. When trying to lose weight on a low-calorie diet, you must measure your calorie intake and stick to recommended portion sizes by including all items eaten.
Keep your potatoes away from the fryer and bad fats. Instead, go for baked, mashed, or oven-roasted potatoes. Also, be mindful of toppings. Better to forego the butter, salt, bacon, cheese, and sour cream. opt instead for lemon juice, salsa, cottage cheese, plain yogurt, or low-fat or fat-free sour cream.
How To Oven Roast Potatoes
Here is how you can prepare healthy potatoes in your oven.
- Heat the oven to 400°F.
- Pat potatoes dry before cutting into 1-inch wedges or cubes. If you have new potatoes, simply cut the smaller potatoes in half if using.
- Toss the potatoes with just enough olive oil to cover them nicely, a pinch of salt, and your chosen herbs or spices. Chili powder, paprika, and a pinch of garlic powder make an excellent spice for oven fries. Roasted new potatoes with 1 teaspoon rosemary and 1/8 teaspoon pepper per pound make an excellent side dish.
- Cook for about an hour in a single layer, rotating twice, until browned and soft.
- Enjoy your delicious roast potatoes.
Conclusion
Potatoes are a very nutritious and delicious vegetable. They are very filling and satisfying and can even help you manage weight if you consume them correctly. They have resistant starch, that keeps you full for longer and is full of antioxidants. They also make the best side dish with your meals.
