Are potatoes good or bad for your weight loss diet?
Potatoes have never had a good reputation when it comes to adding them to our diet. But let’s drop a truth bomb here! There are many benefits of potatoes that will make you rethink the idea of eating them to lose weight.
What image comes to mind when you think of potatoes? Our minds conjure up images of all the potato delicacies, like potato chips, french fries, and other fried foods. For years, people have blamed potatoes for their high fat and carbohydrate content. People who want to lose weight think that eating potatoes will only make them gain weight and completely eliminate them from their daily diet. Well, let’s burst the bubble here! The high carbohydrate content and glycemic index of potatoes often affect their benefits. If eaten correctly, potatoes can help you lose weight.
We know that you are currently wondering if potatoes can be a part of your weight loss diet and want to know. Let’s take a closer look at the benefits of eating potatoes for weight loss.
Potato health benefits for weight loss
Potatoes are not like vegetables because they are high in calories. But the way we cook them is not good. We love eating fried potatoes or eating them with a bit of butter and sugar so much that we tried to discover what makes them healthy, such as boiling, baking, frying or air frying. Potatoes are often misunderstood in the diet world, but when eaten the right way, they can be part of a weight loss diet. Here are some ways eating potatoes can help you lose weight:
1. Calorie restriction
Potatoes contain a lot of fiber and water, which keeps you feeling full for a long time. This can speed up your weight loss, especially if you combine your diet with exercise. When eaten without excess oil or fat, potatoes are low in calories. Nutritionist Avni Kaul says that an average baked potato contains about 110 calories, making it a low-calorie food.
2. Nutrient dense
Rich in essential nutrients such as vitamins C and B6, potassium and fiber, experts say potatoes have many health benefits, including promoting weight loss. Potatoes are also rich in potassium, which prevents problems such as water retention and bloating, making your stomach feel better.
3. High in fiber
Potatoes are an important source of dietary fiber, especially when eaten with their skins. Eating fiber-rich foods plays an important role in weight control as they increase the feeling of fullness and reduce appetite. This feeling makes your hunger unnecessary and causes you to consume fewer calories each day, creating more calories for weight loss. Potatoes are also a good source of starch, which helps feed healthy bacteria in your intestines, promotes liver metabolism and causes more weight loss.
4. Increase thermogenic effect
Potatoes are a processed, unprocessed carbohydrate that requires more energy for the body to digest than processed foods. Therefore, eating potatoes can promote weight loss by increasing the number of calories your body burns during digestion (called the thermogenic effect).
How to eat potatoes to lose weight?
You can include potatoes for lose weight with the following methods:
1. Boil or bake
Choose boiled or baked potatoes without added sugar, cheese or thick sauce. This process preserves nutrients without adding unnecessary calories.
2. Portion control
Slow down and add potatoes, other vegetables and lean meat for a healthy diet. Be careful about the amount you eat, as eating too many vegetables is not good for you.
3. Eat the skin
Potato skins are rich in fiber, so leaving them on can help you lose weight. But make sure they are clean.
Who should not eat potatoes?
While potatoes are a healthy addition to most diets, they may not be suitable for everyone:
1. People with insulin resistance or diabetes
Potatoes have a high glycemic index and can cause blood sugar to rise. People with insulin resistance or diabetes should watch their diet or choose lower glycemic index alternatives. According to the American Journal of Clinical Nutrition, potatoes’ high glycemic index makes them unsuitable for people with serious conditions such as diabetes.
2. Those on a low-carb diet
Potatoes are rich in carbohydrates, mostly in the form of starch. According to Nutrition Journal, potatoes contain 60-80% of their weight in carbohydrates. Therefore, they are not suitable for those on a low-carb or ketogenic diet.
3. People with digestive problems
Since potatoes are rich in fiber, excessive consumption can exacerbate digestive health issues or gastrointestinal problems such as gas or bloating. Therefore, people with such issues should stay away from potatoes.
If consumed in moderation and prepared in a healthy way, potatoes can be part of a weight loss diet. However, people with certain medical conditions should consult a specialist before adding them to their diet.