POTATOES’ NUTRITIONAL VALUE
Most Europeans consume potatoes on a regular basis, but it’s possible that occasionally the nutritional value of this staple crop is overlooked. POTATOES’ NUTRITIONAL VALUE, starting with the fact that there are significant nutritional variations among potato dishes based on the method of preparation, this may affect how consumers view potatoes as a food. The unique quality of potatoes is that they combine the traits of starchy foods with those of vegetables.
POTATOES’ NUTRITIONAL VALUE: THE HIGHEST CONSUMERS:
It took potatoes 150 years after their 16th-century introduction from South America to actually establish themselves as one of the most significant staple food crops in Europe. However, potatoes are a staple in diets all over Europe, with an average per capita consumption of 94 kg in 2005. Currently, Central and Eastern Europeans are the biggest consumers. Consider the following significant and fascinating nutritional elements when discussing how potatoes fit into a healthy, well-balanced diet.
BOILED OR BAKED POTATOES’ NUTRITIONAL VALUE:
Potatoes are almost entirely fat-free when they are baked or boiled. Carbohydrate, specifically starch, is the primary nutrient in potatoes that provides energy. The majority of the calories you consume each day should come from carbohydrates because they are the body’s main source of energy. The benefit of obtaining carbohydrates from potatoes is that they also contain a significant amount of some micronutrients. In a medium portion of 180 g boiled potatoes, there are only about 3 g of protein. While less than 10% of the daily requirement for adults, potatoes are a good source of the amino acids lysine and tryptophan and, when combined with milk or eggs, make a high-quality protein food.
Fiber, which helps to make you feel full and supports normal digestive processes, is found in potatoes. About 3 grammes of fiber, or more than 10% of the daily recommended intake of 25 grammes of fiber, are present in a 180 g serving of boiled potatoes. Cooked potatoes with the skins on have a stronger flavor that some people prefer, and they have even more fiber in this form. To be safe, avoid eating skins that are marked or discolored. Greater concentrations of glycoalkaloids, such as solanine, which can be harmful if consumed in large amounts, are indicated by green patches.
RESISTANT STARCH POTATOES:
When potatoes are consumed cold after cooking, as in a potato salad, a small amount of potato starch—known as “resistant starch”—resists digestion and is therefore more difficult to digest. In the body, resistant starch behaves similarly to fiber and may help regulate blood lipid and glucose levels.
Also Read: Folic Acid For Moms -Folic Acid Benefits
POTATOES’ NUTRITIONAL INFO
A medium-sized boiled potato (180 g) has about 10 mg of vitamin C, or about one-eighth of the daily value for adults. Potatoes are a consistent, dependable source of vitamin C. A typical serving of new potatoes has about double this amount of vitamin C, or about one-fourth of the daily value for adults. While there are numerous fruits and juices that are rich in vitamin C, none of the other commonly eaten starchy foods are as significant a source as potatoes.
Despite the fact that vitamin C is heat-sensitive and degrades to some extent when cooked. Cooked potatoes still contain enough vitamin C to be a useful source of this nutrient. Healthy skin, teeth, gums, muscles, and bones depend on vitamin C, which also aids in the body’s ability to absorb iron from plant-based foods. Which would otherwise be insufficiently available. Additionally, the body uses vitamin C as an antioxidant, and some potatoes with yellow, orange, or purple flesh, particularly sweet potatoes. Also contain high levels of other antioxidants like carotenes or flavonoids.
DAILY VITAMINS IN POTATOES:
The B group of vitamins come in a variety of forms, and some of these can be found in potatoes. More than one-sixth of the daily requirements for vitamins B1, B6, and folate are found in a boiled potatoes (180 g). These B group vitamins serve a variety of purposes in the body. Including ensuring that the skin and nervous system stay healthy. And crucial elements in the metabolism of carbohydrates to produce energy. Making sure you get enough folate before and during pregnancy is particularly crucial. Because it is necessary for cell growth and development. Red blood cell production requires folate, which is also crucial.
Potassium is a mineral that is abundant in potatoes, which also have trace amounts of magnesium and iron. In the body, potassium is involved in numerous processes, such as nerve impulse transmission, blood pressure regulation, and muscle contraction. Because they are typically consumed in larger quantities. Potatoes are a significant and dependable food source of potassium. Because their potassium content is comparable to that of the majority of fruits and vegetables per unit weight. 180 g of medium-sized boiled potatoes contain about one tenth of the daily requirements for iron and magnesium in adults.
SODIUM & POTASSIUM POTATOES’ NUTRITIONAL VALUE:
Natural sodium levels in potatoes are almost zero (which together with chloride forms salt). Due to a link between sodium intake and the risk of high blood pressure. Public health advice warns against consuming excessive amounts of salt (hypertension). While other starchy foods are similarly low in sodium, potatoes have a significantly higher potassium content than, say, pasta. Potatoes are a healthy food choice for people trying to control their blood pressure. Because of their high potassium and low sodium content. However, care must be taken to avoid using an excessive amount of salty sauces or condiments when preparing food.
Potatoes might be beneficial for those trying to lose weight or prevent weight gain. A medium serving of boiled, peeled potatoes (180 g) has about 140 calories. Which is significantly fewer calories than the equivalent servings of boiled rice (180 g) or pasta (286 g) (248 calories). The energy content of potatoes that have been (deep-)fried. However, can be two or three times higher than that of boiled or baked potatoes. Making them less suitable for those on a diet to lose weight.
GOOD NEWS FOR DIET PEOPLE:
Potatoes have a high satiety index, which is more “good news” for those trying to avoid weight gain. Eating a lot of boiled or baked potatoes does not result in a high calorie intake. Because the energy density, or the number of calories per gramme of food, is low (approximately 140 kcal from a medium sized portion). As a result, it can assist you in feeling full without overeating in terms of energy. When compared to white bread, potatoes had a satiety rating that was three times higher. According to one study on the satiety effects of various foods.
TYPICAL NUTRIENT CONTENTS OF 100 G OF VARIOUS POTATO PREPARATIONS
| Boiled Potatoes in Skin | Boiled Potatoes Peeled | |
| Energy | 66 | 77 |
| Protein | 1.4 | 1.8 |
| Carbohydrates | 15.4 | 17.0 |
| Fat | 0.3 | 0.1 |
| Fibre | 1.5 | 1.2 |
| Potassioum | 460 | 280 |
| Iron | 1.6 | 0.4 |
| Vitamin B 1 | 0.13 | 0.18 |
| Vitamin B 6 | 0.33 | 0.33 |
| Folate | 19 | 19 |
| Vitamin C | 9 | 6 |