There are still many people who may not know the benefits of potatoes for the diet. If prepared in a healthy way, such as boiled or steamed, potatoes can provide many nutrients and can help you lose weight.
Potatoes belonging to starchy food or foods that contain starch are now increasingly being avoided, especially by those who are on a low-carb diet.
In fact, consumption of potatoes will not cause weight gain, as long as the processing process remains healthy and the additives used are not too fatty or low in calories.
Potato Nutrient Content
The benefits of potatoes, including for weight loss, are obtained from the nutritional content in them. In 1 medium-sized potato or the equivalent of 100 grams, there are about 88 calories and the following nutrients:
- 20 grams of carbohydrates
- 1.9 grams of protein
- 1.8 grams of dietary fiber
- 380 milligrams of potassium
- 0.3 milligrams of zinc
- 13 milligrams of vitamin C
Potatoes also contain folate, B vitamins, vitamin K, selenium, phosphorus, iron, magnesium, and calcium. Many of the nutrients in potatoes are found in the skin.
It is important to remember that potatoes contain no fat and cholesterol and are low in sodium or natural salt. It's just that, potatoes that have been processed into snacks or french fries are usually added a lot of salt to make it taste more savory and delicious.
So, if you want to eat potatoes healthier, you should avoid adding too much salt or mayonnaise. You can also choose snacks or potato snacks labeled low-salt or salt-free, so that potatoes can be healthier to eat.
Benefits of Potatoes for Controlling Weight
Potatoes that are processed in a healthy way, namely by boiling, roasting, or steaming, can provide many benefits for diet and weight loss. Here are some reasons why there are many benefits of potatoes for the diet:
1. Limiting appetite
Potatoes, especially those consumed with the skin, are a good source of dietary fiber. Dietary fiber content in potatoes is an important factor for losing and managing weight.
Although high in carbohydrates, the type of carbohydrate in potatoes is complex carbohydrates which are good for maintaining a stable weight.
This intake can make you feel full longer, so you can more easily control your appetite. With a longer feeling of fullness, you will also not be easily tempted to eat snack or eating less healthy foods, so that the diet can be more optimal.
2. Smooth the digestive system
Not only useful for limiting appetite, the fiber content in potatoes can help facilitate digestion. Thus, you will defecate more smoothly and regularly so that constipation can be prevented.
In addition, potatoes also have a good prebiotic effect to maintain the number of good bacteria (probiotics) in the digestive tract.
3. Breaking down nutrients into energy
The benefits of potatoes for the diet are also obtained from the high vitamin B6 content. This vitamin functions to break down carbohydrates and proteins into glucose and amino acids, as fuel or a source of energy for the body. That way, you can stay energized and fit while on a diet.
Baked Potato Recipe
One of the good potato processing processes is to bake them. Potatoes can be baked in the oven until they turn brown and crisp.
Keep in mind also that many nutrients contained in the skin of potatoes. So when processing it, you should not peel the skin of the potato, so that most of the nutrients are not lost.
A serving of baked potatoes provides a total of 115 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.
Materials needed:
- 1 medium size potato
- 1 tablespoon olive oil
- 1 teaspoon of herbal seasoning powder, or you can use fresh herbs to taste, such as celery leaves
Method make:
- Soak the potatoes in ice water for 5 minutes, then remove and pat dry.
- Split the top into 4 pieces or into smaller pieces.
- Put the potatoes in a bowl. Coat with olive oil evenly.
- Bake in the oven for 15 minutes.
- Turn the potatoes over. Bake for another 5 minutes.
- Sprinkle the herbs over the potatoes.
- Bake for another 5 minutes, until the potatoes are brown and crispy.
- Eat the potatoes while they are warm.
In order to get the benefits of potatoes for your diet, you can process potatoes in other ways according to your taste. However, remember to keep limiting your potato intake so you don't overdo it, because potatoes are high in carbohydrates.
In addition, to support the success of the diet program, don't forget to exercise regularly, drink enough water, and consume other nutritious foods, such as various fruits and vegetables, nuts, eggs, and low-fat milk. This is important to maintain the body's nutritional intake is met.
If you have certain medical conditions or still have questions about the benefits of potatoes for diet and other diet tips, you can consult a doctor.