4 Reasons to Consume Potatoes

1. Potatoes assisting in weight loss

2. Extremely satiating

3. It boasts a full range of nutrients

4. Financially advantageous

1. Potatoes assisting in weight loss

The belief that potatoes are fattening is one of the biggest myths and misconceptions in the world of nutrition. It is caused by several unrelated factors. Firstly, potatoes lose out because they are identified with other products that are cheaper and white in color. White rice and white bread are considered highly processed products that do not provide nutrients, and only dramatically increase blood sugar levels and lead to obesity. Potatoes are indeed very cheap, but that does not mean they are a low-quality product! In fact, potatoes have a high glycemic index, but that is not a good indicator for evaluating product quality. Adding a portion of lean meat and fiber-rich vegetables to the potatoes will immediately stabilize blood sugar levels. The supposed fattening properties of potatoes may also stem from the way they are traditionally served on Polish tables. Schabowy with potatoes is one of the most popular national dishes, unfortunately, it has little in common with a healthy meal. Schabowy is breaded and fried in deep fat, and the potatoes are served with generous amounts of high-calorie sauce. It is hard to believe that it is the potatoes that should lead to fat accumulation in this meal. It is also worth noting that one never says: schabowy with potatoes and broccoli. In fact, potatoes do not negatively affect the figure. In April 2012, it was shown at the University of Washington that regular consumption of potatoes is not associated with obesity, diabetes, or elevated CRP levels (inflammation marker).

2. Extremely satiating

It was previously mentioned that potatoes have a high glycemic index. In theory, consuming a product with a high IG leads to a rapid increase in blood sugar levels, which then drops significantly, leading to a state of hypoglycemia, when we have a strong craving for sweets and start eating simple carbohydrates, restarting the whole cycle. However, this theory applies to processed products, but not to potatoes. After consuming potatoes, instead of feeling hungry, there is a very strong sense of satiety. In 1995, Dr. Susanna Holt developed the concept of the satiety index, which compares products in terms of their satiating effect after consumption. This can be due to the high water or fiber content of the product. But how is it possible that potatoes have a high glycemic index but do not cause a feeling of hunger? The index distinguished 38 different food products, but boiled potatoes were the clear winner! Potatoes have a low fiber content but a high water content, hence products like fries or chips, although made from potatoes, do not have a satiating effect as they have been deprived of water in the manufacturing process.

3. It boasts a full range of nutrients

Potatoes are not only low in calories, but also rich in minerals and vitamins. They are best known for their high potassium content. One large potato can contain up to 1.5 grams of potash, which is about 33 percent of an adult's daily requirement for this ingredient. Potatoes also provide a rare mineral - manganese, which is essential for the proper functioning of metabolism and maintaining strong bones. As for vitamins, potatoes are a particularly rich source of vitamin C. One tuber provides about 21 milligrams, which is 28 percent of the daily requirement. A high intake of vitamin C can be helpful in fighting diseases, helping to shorten the duration of illness. Potatoes also contain a lot of vitamin B6, which supports the functioning of the nervous system. Although sweet potatoes are often presented as a better variety of traditional potatoes, in reality they are simply different, but not necessarily better.

4. Financially advantageous

Potatoes are among the most cost-effective food items, which means that they offer large amounts of nutrients at relatively low prices. In 2013, Dr. Adam Drewnowski conducted research that found that potatoes ranked second in terms of qualitative nutritional value compared to other food items, in terms of money spent per unit mass. This means that by consuming potatoes, we can provide our bodies with many vitamins and minerals while saving money on grocery shopping.