How many calories in potatoes?

Hearty and reliable, potatoes have been an inexpensive and beloved side dish for hundreds of years. Over the centuries, potatoes have morphed into many different forms, including French fries, chips, tots, and mash. The potato itself is a highly nutritious and versatile vegetable.

Eating Potatoes Improves Cardio-Metabolic Health and Helps Manage and Boost Weight gut health and sports performance. Here are some reasons why you shouldn’t avoid the glorious potato and how to add it to your diet.

nutritional content of potatoes

one small potatoes I have:

• 135 calories
• 3 grams of protein
• 0 grams of fat
• 30 grams of carbs
• 4 Grams of Fiber (11% of the Daily Value (DV))
• 34 milligrams of vitamin C (37% DV)
• Potassium 722 mg (15% DV)

Health Benefits of Eating Potatoes

Potatoes are best known for their carbohydrate content, which is why some low-carb dieters avoid root vegetables.

potatoes are good for the heart

This creamy tuber is an excellent source of heart-healthy dietary fiber.as a matter of fact, big observational study More than 2,000 people found that those who ate potatoes combined with higher levels of physical activity and reduced red meat intake had a 24% lower risk of developing type 2 diabetes and a lower risk of elevated triglycerides26. % found to be low.

Potatoes help with weight management

Potatoes are also a source of resistant starch (a type of carbohydrate that “resists” digestion). Resistant starch controls hunger and aids in weight management.Therefore, recent study Eating potatoes has been suggested to suppress appetite and reduce food intake in the short term. In addition, research Combining proteins such as potatoes with eggs has been shown to increase satiety and reduce short-term food intake.

Potatoes are great for gut health

Resistant starch is also positive gut health implication.Ah small study We found that eating one potato-based side dish per day in 50 participants for 4 weeks slightly altered the composition and diversity of the gut microbiota. research Similar results have been shown in rats. Rats had less inflammation and less gut imbalance when they were fed potato resistant starch. Although more research is needed on this topic, the results are promising.

Potatoes are full of nutrients

Additionally, potatoes are a good source of potassium, a mineral that can lower blood pressure.Ah Small randomized controlled trials We observed the effects of feeding potatoes for 16 days to adults with prehypertension or hypertension. The study’s authors concluded that eating potatoes was associated with lower blood pressure. In other words, eating potatoes as part of a healthy eating plan may prevent high blood pressure.

Are there any downsides to eating potatoes?

Potatoes have a bad reputation because they are often served in the form of chips or fries. However, it is debatable whether potato shape affects health.

Ah large observational studies We found an association between potatoes in all forms and improved dietary quality and increased nutrient intake.another Long-term study abroad A study that followed participants for eight years concluded that eating French fries frequently was associated with an increased risk of death. However, because french fries are usually part of fast food, it is impossible to know if other unhealthy eating patterns are affecting these results. These foods are best eaten in moderation as they contain saturated fat and sodium.

Another concern with potatoes is the amount of carbohydrates. However, according to dietary guidelines, carbohydrates should account for 45-65% of calories, and eating them is not practiced. linked to obesity. The amount of carbohydrates in one potato is equivalent to two slices of bread and less than 2 ounces of pasta.

Fun facts about potatoes

These interesting tidbits are just a few reasons to add potatoes to your shopping cart.

they enhance athletic performance

Potatoes have been linked to improved athletic performance because they contain carbohydrates, potassium, and protein.Since carbohydrates are the main fuel for exercise, potatoes have been extensively studied for their potential as a pre-workout fuel. study In cyclists, we compared the effectiveness of potatoes and energy gels on performance during time trials. I got

Potato protein has also been studied for its potential to induce muscle growth. small trial Consuming 30 grams of potato protein concentrate has been demonstrated to increase the rate of muscle protein synthesis in healthy young men. Hmm.

Finally, potassium is an electrolyte lost in sweat. Eating potatoes before exercise can reduce water loss and help rehydrate you during exercise.

More than 200 varieties of potatoes

You may only see a few varieties of potatoes in the store, but there are over 200 varieties grown in the United States. Each breed is classified as maroon, red, white, yellow, blue/purple, juvenile, or petite. Each variety has a slightly different texture and flavor, but all varieties are versatile and delicious.

Whatever variety you choose, store your potatoes in a dark, cool place like your pantry. Storing potatoes in the refrigerator changes the starch to sugar, altering the taste and texture. Potatoes will stay fresh for several months in a cool pantry.

healthy potato recipe

In addition to the nostalgic baked sweet potato, there are plenty of spas. We offer a variety of options including mashed potatoes, stuffing, French fries, cheese garnishes and delicious salads. Try some of these the next time you want to up your potato game.

Detailed Nutrition Information for Everyday Foods

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