Processed potato products are often regarded as unhealthy foods. But actually, the benefits of potatoes from the nutritional content is very good for health, even for weight loss. Of course, by not ignoring the basic principles of calorie balance.
Based on a study, twice a day consumption of potatoes will not cause weight gain, it can even reduce blood pressure. However, the processing and additional ingredients of potatoes when serving must be considered. Potatoes should not be fried or added too much salt or mayonnaise and cream cheese.
Control Your Weight
Potatoes, which are classified as starchy food, are increasingly being avoided by low-carbohydrate and low-glycemic index diets. In fact, potatoes contain a variety of vitamins, minerals and other beneficial substances. The content is useful as a body’s defense against disease and plays a role in overall body health, including to control body weight.
The benefits of potatoes in controlling weight are due to the following reasons:
Limiting appetite and supplying fiber
Smooth digestive system
Break down nutrition into energy
An important factor for losing and managing weight is food fiber. In the digestive tract, the fiber will function as a booster that can make the feeling of fullness last longer.
Although the fiber content in potatoes is not high, but the fiber contained in potatoes can help facilitate the disposal of the digestive system and prevent constipation.
The benefits of potatoes are also obtained from the high content of vitamin B6. Vitamin B6 functions to break down carbohydrates and proteins into glucose and amino acids, as a fuel or source of energy for the body.
Nutrient Content and How to Process
What are the nutritional content of potatoes? One 100-gram potato contains about 87 calories, 20.1 grams of carbohydrate, 1.9 grams of protein, 0.1 gram of fat, 1.8 grams of food fiber, and has absolutely no cholesterol.
In addition, potatoes of this size are also able to meet 2 percent of calcium needs per day, 51 percent of vitamin C, 9 percent of iron, 30 percent of vitamin B6, 12 percent of magnesium and 25 percent of potassium needs. Other minerals such as phosphorus, niacin, choline and zinc are also found in potatoes.
The salt content of potatoes is actually only about 13 grams or no more than 1 percent of the recommended daily salt intake. However, processed potato products, especially french fries or snacks, have a much higher salt content.
What also needs to know, potato nutrition is mainly contained in the skin so avoid peeling the skin when processing it.
One of the good potato processing processes is by baking. Potatoes can be baked in the oven until they turn brown and crisp.
Baked Potato Recipe
This baked potato dish provides a total of 116 calories, 18 grams of carbohydrates, 2 grams of protein, 2 grams of fiber, 0.5 grams of saturated fat, 4 grams of fat and 20 grams of sodium. This dish does not contain cholesterol and sugar.
- 1 medium potato.
- 1 tablespoon of olive oil.
- 1 teaspoon of herbs seasoning powder, or can use fresh herbs according to taste, such as celery leaves.
How to make
- Soak the potatoes in ice water for 5 minutes. Then, lift and dry. Divide the top part, until it becomes 4 parts or into smaller pieces.
- Place the potatoes in a bowl and coat with olive oil evenly.
- Bake in the oven for 15 minutes. Then, turn the potatoes over. Bake again for 5 minutes.
- Sprinkle herbs over the potatoes. Bake again for about 5 minutes, until the potatoes turn brown and crispy. Eat while warm.
To get the benefits of potatoes, you can process potatoes in other ways according to taste. But remember to still limit the intake of potatoes because of the high carbohydrate content. If you have certain health conditions, consult your doctor or nutritionist before consuming potatoes in your diet.