Potatoes have long been labeled as a no-go for those looking to lose weight or maintain a healthy diet. Often, they’re associated with being a nutrient-deficient carbohydrate simply because they’re typically consumed in the form of French fries, chips, or loaded baked potatoes – all of which are high in fat and calories. However, recent research suggests that you might want to take a second look at the humble potato and its potential health benefits.
The Nutrient-Rich, Low-Calorie Super Spud
In a study led by scientists at the University of Scranton, it was found that eating steamed or microwaved potatoes without any added fat can actually be a healthy, filling dish for individuals trying to lose weight. In fact, when prepared without frying and served without butter, margarine, or sour cream, a potato contains only 110 calories and boasts an array of healthful phytochemicals and vitamins. Lead researcher Joe Vinson, Ph.D., hopes that this research can help to “remake the potato’s popular nutritional image.”
The Surprising Health Benefits of Potatoes
In the study, a group of overweight or obese volunteers was asked to eat around 12 to 16 small, unpeeled purple potatoes each day for a month. At the end of the month, the participants experienced, on average, a 4.3 percent reduction in diastolic blood pressure and a 3.5 percent decrease in systolic blood pressure.
Why purple potatoes, you may ask? Well, they’re actually packed with powerful antioxidants called anthocyanins, which are responsible for the deep, rich color of many fruits and vegetables, such as blueberries, cherries, and red cabbage. Studies have suggested that anthocyanins may help to protect against heart disease and cancer, as well as improve memory and cognitive function.
Of course, it’s not just the purple potatoes that offer health benefits – all potato varieties are rich in essential vitamins and minerals, such as potassium, vitamin C, and vitamin B6. Potassium is particularly important for maintaining healthy blood pressure and preventing stroke, as it helps to counteract the effects of sodium in the body.
A Versatile Veggie: Tips for Incorporating Potatoes into Your Diet
Given all of the health benefits they have to offer, it’s clear that potatoes can be a wholesome addition to any diet – as long as they’re prepared in a healthy manner. Here are some tips for incorporating potatoes into your meals in ways that will maximize their nutritious properties:
- Choose the Right Cooking Method: Steaming and microwaving are by far the healthiest ways to prepare potatoes, as these methods preserve their nutrient content while avoiding the addition of unhealthy fats. At the same time, avoid frying, as the high cooking temperatures can destroy the potato’s nutrients and contribute unwanted calories and fat.
- Opt for Colorful Varieties: While all potatoes have health benefits, choosing purple, red, or other colorful varieties can give you an extra boost of antioxidants and other beneficial phytochemicals. Plus, these vivid veggies can add a beautiful pop of color to your plate.
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Skip the Unhealthy Toppings: Remember that a potato on its own is low in calories and high in nutrients – it’s the unhealthy toppings that can turn this super spud into a diet disaster. Swap out the butter, sour cream, and bacon bits for healthier alternatives like Greek yogurt, avocado, or salsa.
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Keep the Skin On: The skin of a potato contains a significant amount of its nutrients, as well as fiber, which can help to keep you feeling full and satisfied. Just be sure to scrub the skin thoroughly to remove any dirt or pesticides prior to cooking.
The Bottom Line
The potato has long been misunderstood as a diet enemy, but with the right preparation methods and mindful ingredient choices, it can actually be a nutritious and satisfying addition to your meals. So, the next time you’re considering the side dish options for your dinner, why not give potatoes another chance – your taste buds and your health will thank you!
