The nutritional content of potatoes cannot be underestimated. Although its composition is dominated by carbohydrates, potatoes also contain many vitamins, minerals, fiber, and antioxidants that are important for a healthy body.
The nutritional content of potatoes does not need to be doubted. In addition to almost no fat, calories in potatoes are relatively low. One medium boiled potato (100 grams) contains only about 90 calories.
In addition, potatoes are also filling so that it makes you more able to resist yourself from eating more. Therefore, potatoes are usually the main carbohydrate menu for the diet.
Various Nutritional Contents of Potatoes
The nutritional content of potatoes consists of macro and micro nutrients. Macronutrients mean nutrients that the body needs in large amounts. Carbohydrates, fats, and proteins are included in macronutrients, while vitamins and minerals are classified as micronutrients, which means they are needed by the body in small amounts.
The following are various nutritional content of potatoes:
1. Carbohydrates
Potatoes consist of 66–90% carbohydrates. Carbohydrates are often thought of as the culprit behind weight gain. This is not entirely wrong, especially if carbohydrates are consumed in excess. However, the body actually still needs carbohydrates because carbohydrates are the main source of energy for the body.
Experts recommend that 45–65% of total calories per day come from carbohydrates. So, if the body needs 2,000 calories per day, 900–1300 calories are recommended to come from carbohydrates. You can meet this need with potatoes.
2. Fiber
The fiber content in potatoes is mostly found in the skin. Fiber in potatoes is a type of fiber that can be a food source for good bacteria in the large intestine, so it is useful for maintaining a healthy digestive tract. In addition, this fiber is also known to control blood sugar and make you feel full longer. This effect makes potatoes one of the best foods for a diet.
In order to get the maximum benefit, it is recommended that you drain the freshly cooked potatoes first. Chilled potatoes contain higher fiber content than potatoes eaten hot.
3. Protein
Protein functions in the production of body chemicals such as hormones and enzymes. Protein is also needed in the formation of muscles, bones, blood cells, hair and skin. The protein content in potatoes is relatively small, even the least compared to other food crops, such as corn and wheat.
However, the protein content contained in potatoes is classified as high quality. The main protein in potatoes is called patatin. Some people may have an allergy to this potato protein.
4. Antioxidant
Antioxidants are known to prevent free radicals and various chronic diseases, such as coronary heart disease, certain types of cancer, and diabetes. However, further studies are needed to prove the effectiveness of antioxidants in potatoes to reduce the risk of chronic disease in humans.
5. Potassium
Potassium (potassium) is the most abundant mineral in potatoes. This mineral can reduce the risk of high blood pressure, heart disease, and stroke. The highest potassium levels are found in potato skins.
6. Folate
If consumed regularly, potatoes can be a good source of folate. Folate is an important nutrient for the body, especially for pregnant women. Pregnant women or who are undergoing a pregnancy program are recommended to consume foods that contain lots of folic acid.
7. Vitamin B6
One of the nutritional content of potatoes which is equally important is vitamin B6 which plays a role in the formation of blood cells, maintains nerve health, helps produce antibodies or immune substances, and supports protein digestion.
8. Vitamin C
Vitamin C is an antioxidant that is useful for repairing body tissues, helps absorb iron, maintains healthy bones and teeth, and plays a role in the immune system. The highest levels of vitamin C in potatoes are located in the skin.
How to Process Healthy Potatoes
Although potatoes contain many important nutrients, improper processing of potatoes can eliminate the nutritional benefits of potatoes themselves. Boiling, steaming and baking are all great ways to preserve the nutrients in potatoes.
Meanwhile, frying potatoes to make chips or fries, can make potatoes contain excess calories. This can then lead to weight gain.
It is also recommended to eat potatoes without peeling the skin in order to get the maximum nutritional content of potatoes. As mentioned earlier, fiber, vitamins, and minerals are actually more abundant in potato skins.
Even so, you need to be careful in processing potatoes. If your potatoes are green or you see new shoots growing, you shouldn't eat them. Potatoes that are sprouted or green in color contain toxins that can be harmful to the body.
If necessary, you can consult a doctor regarding how to process potatoes properly so that the nutritional content of potatoes is not reduced and the type of potato preparation is suitable for your health condition.