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Potatoes are a delicious and beloved American dish Scientists say can Even helps you lose weight When made right.
Most Americans eat an average of 55 pounds of potatoes each year, according to cleveland clinic,
tubers are usually fried, mashed up Or have hash browns, but do the research from Louisiana State University shows he is changing the protein Healthy baked potatoes helped people lose about 6 percent of their body weight over the course of eight weeks.
The potatoes were boiled rather than fried, ensuring that the potatoes were low in fat and calories. Provides one medium sized spud 110 calories,
“Our study shows that a healthy eating pattern, including potatoes, reduces body weight and regulates blood sugar response,” said Candida Rebelo, assistant professor at LSU.
The findings were also partly due to the starchy vegetable’s satisfaction with important nutrients. Experts say that when potatoes aren’t fried or dipped in sour cream, they can be quite healthy.
“It is true that potatoes are high in starch or carbohydrates, nutrients that cause a rise in blood sugar,” the clinic said“But combining them with foods rich in protein, fiber and unsaturated fats can slow digestion and lead to a sustained release of glucose into the bloodstream,”
A medium-sized potato provides significant amounts of – at least 26 grams How many carbohydrates does the body require in a day? The daily recommended amount is 130 grams according to Mayo Clinic,
But the benefits of vegetables in weight loss are largely due to their high starch and fiber content.
One medium-sized potato provides two grams of gut-healthy fiber, which is the same as a carrot or half a grapefruit. Washington potatoes.
This is about 8 percent of the daily recommended amount of fiber, which is between 25 and 30 grams to maintain optimal health.
Most American adults only get about 15 grams of fiber per day, which helps keep people feeling full for longer.
Potatoes also contain about three grams of resistant starch. Has been shown to reduce appetiteRegistered dietitian Christine Daly explains that resistant starch is not absorbed and used as calories or blood sugar, and it causes small increases in blood sugar after eating,
“On average, resistant starch has more than half the calories per gram than regular starch. Per gram, resistant starch has about 2.5 calories while regular starch has four calories per gram,” she said.
Potatoes are also packed with antioxidants and other nutrients that support a healthy metabolism, like inflammation-fighting plant compounds flavonoids, carotenoids, and anthocyanins, University of Maine notes,
Potatoes also contain 35 percent of people’s daily recommended intake of immune-protecting vitamin C. and 30 percent of the daily recommended value of vitamin B6, which strengthens the brain and nervous system, according to cleveland clinic,
The tubers also contain 25 percent of the daily recommended amount of potassium. The essential minerals and electrolytes work to balance the blood pressure-raising effects of sodium, relax blood vessels, and prevent muscle spasms.
Experts say women should get 2,600 milligrams a day and men 3,400 milligrams.
Just make sure you’re preparing your potatoes correctly to get all the benefits. This probably means avoiding fries, frozen aisle tater tots, and spiral-cut tornado potatoes on a stick. Lightly frying them in olive oil or baking potatoes without all the fatty toppings can help you reach your weight loss goals.
The Mayo Clinic says, “Energy, micronutrients, versatility and downright deliciousness make potatoes a part of a healthy diet.” “This is especially true when they are paired with foods high in protein and fiber and prepared in ways that capitalize on their zero-fat content.”