Have you ever wondered will potatoes help in weight loss? Potatoes have a bad reputation that they will lead to weight gain. Most people banish this vegetable from their diet as it will add up extra calories to the diet. To the surprise, potatoes have a rich nutritional profile as they are great sources of healthy carbohydrates. Potatoes are good for weight loss and they are rich in vitamin C which helps in boosting immunity too. Read also: Blueberries Nutritional Facts & Weight Loss
Nutritional Value Per 150 grams
- Energy – 112k.calories
- Total fat – 0.1 grams
- Carbohydrates – 23.2 grams
- Dietary fiber- 2.6 grams
- Vitamin C – 19mg
- Potassium – 726mg
How do potatoes Aid in Weight Loss?
Studies have shown that potatoes can lead to the shrinking of fat cells in your body. Potatoes are good for weight loss as they are high in potassium which prevents water retention in the body. This aids in weight loss. The way potatoes are consumed is the most important key. No food can either help you to gain or lose weight unless you overdo it in the diet.
What Type Of Potatoes Good For Weight Loss?
Potatoes are mostly consumed in deep-fried, boiled, mashed, or even in the whole form in some salads.
- Consuming potatoes in deep-fried form can add up extra calories to a diet which could lead to weight gain. This technique of using should be changed if you want to make dishes healthy. opt for techniques such as air frying, baking, boiling, or even roasting to cut down on calories. Read also: Pumpkin Nutritional Facts & Weight Loss
- When potatoes are consumed in the baked form it’s a healthier option. This can be paired with olive oil salad along with veggies. This makes it even more full-filling.
- Boiled potatoes are extremely well on the satiety index as they rank highest. When potatoes are consumed in the boiled, cold form then they develop resistant starch in it. This starch keeps us more filling and helps to avoid unhealthy junk after the meal. Thus, it helps in weight loss.
- Mashed potatoes are even a great way to add to the meal. They can serve as great side dishes in order to increase the satiety of the meal. This mashed potato can be paired up with antioxidant-rich salad in order to add up more fiber to a diet which helps in weight loss.
Fat Content In Different Forms Of Potato
- Boiled potato has 0.2 grams of fat
- A baked potato has 0.3 grams of fat
- Roasted potato has 5 grams of fat
- Oven-baked chips have 6 grams of fat
- The potato jacket baked with sour cream has 7 grams of fat
- Deep-fried chips have 10 to 14 grams of fat
- Potato crisps have 34 grams of fat
Here Are 3 Reasons Potatoes Good For Weight Loss
Potatoes can prevent overeating
Potatoes are under the category of empty carbs as per people’s thinking. This is actually not right. Potatoes rank top the satiety index as one feel full as being rich in fiber. Consumption of single potato too can be filling to tummy rather than eating bread. According to the Journal of the American College Of Nutrition, healthy potato recipes help to lose weight easily. 4.7 grams of fiber is present in a potato equal to that of an apple. Plus they have resistant starch which slows down digestion in the stomach making it more filling. Read also: Barley Nutritional Facts and Health Benefits
Potatoes Are actually Really Low Calories
According to a 2018 study, when overweight or obese women ate potatoes in their diet they dropped their weight and kept it off on a long-term basis too. 100 grams of potatoes contains 65 calories in it. The reason for weight loss could be they stayed full without having any unhealthy stuff in their diet. Try including it in boiled, roasted, or in salad form.
Potatoes are more nutritious than you think
Potatoes have a reputation as a starchy vegetable. But to the knowledge, starch is actually not bad. Starch is actually a complex carbohydrate and according to research complex carbs actually help in weight loss.
Resistant starch apart from weight loss helps in improving blood sugar levels too. Potatoes are high in the glycaemic index which means they could raise the blood sugar level. In order to cut down the effect pair it up with proteins and fats to balance blood sugar. Read also: 12 Super foods to Add Your Diet To Stay Healthy
Sweet Potatoes For Weight Loss
Sweet potatoes are actually low in calories than rice or pasta. They are rich in fiber which helps in losing weight in many several ways. The role of fiber is to keep a person satisfied with fewer calories. Higher fiber intake helps to a healthier weight loss. This good fiber intake helps to fight off hunger pangs and keeps food cravings away.
The fiber present in sweet potatoes is viscous in nature. It forms a gel-like consistency in the digestive tract which slows down the process of digestion. This way a person eats less food and can manage weight very easily. They are even rich in vitamins named B6 which is a water-soluble micronutrient that helps in regulating metabolism easily.
Nutritional Value of Sweet Potato
- Calories: 112 calories
- Carbs: 26 grams
- Protein: 2 grams
- Fat: 0.1 grams
- Fiber: 3.5 grams
- Vitamin A: 102% of the daily value
- Vitamin B6: 11% of the daily value
Which Is More Healthy – Sweet Potato or White Potato?
Sweet potatoes are considered more healthier than white ones. But the real talk is both are equally nutritious in their own ways. Comparison arises in terms of calories, proteins, and carbs content. Sweet potatoes are rich in vitamin A while white potatoes are rich in potassium.
Healthy Potato Recipes For Weight Loss
1. Baked Potato Wedges
Cut potatoes in wedges form. Wash them and add the cut wedges to either the air fryer or keep them in the oven. Sprinkle a dash of olive oil along with some spices of your choice. Bake them for good about 10 to 15 minutes and delicious wedges with less oil are ready to eat.
2. Healthy potato chilla
Take one medium-size potato and grate them finely. Now take one cup of wheat flour in a bowl and then add half a cup of gram flour to it. Mix both flours well and add grated potatoes to them. Then add chopped coriander leaves along with spices such as carom seeds, salt, red chili powder, etc.
Then add water to make a batter-like consistency just like pancakes. After that grease the pan with some oil and add batter to it. Add and spread then flip on another side. Healthy potato chilla is ready to serve. It can be eaten either at breakfast or as an evening snack. This chilla is quite filling and keeps hunger pangs away. Read more: Kale Nutritional Facts & Weight Loss
3. Sweet Potato Coconut Milk Smoothie
For preparing smoothie, steam sweet potato until they are soft enough. Cut into pieces and keep aside. Take a bowl in that add half cup of milk. To the milk add in 7 almonds, 1 teaspoon of flax seeds, 1 teaspoon of chia seeds along with 4 to 5 fresh dates. Allow the seeds to soak for about 10 minutes.
Then in a blender add in boiled sweet potato along with one cup of coconut milk. To the coconut milk add the mixture of soaked chia seeds as well. blend well and healthy smoothie is ready to drink. A dash of cinnamon powder can also be added to enhance the taste.
4. Potato Salad With Healthy Fruits
Take boiled potatoes for salad preparation. Do not make them too mushy while boiling. After potatoes gets boiled keep them in fridge for few hours in order to develop resistant starch.
Then remove potatoes and chop them into pieces. To the potatoes add in handful of roasted peanuts along with one handful of pomegranate seeds. Then add in hung curd about 2 to 4 table spoons. Then add in chopped parsley along with salt and pepper. Mix well and yummy salad is ready to eat.
5. Mashed Potato And Tuna Spread
Take potatoes and boil them enough till they become soft. Its better to refrigerate them for few hours. There after mash them well and keep aside. In another pan add some oil. To the oil add chopped onions and sauté them along with required spices. Then add in half can of tuna into onion mixture.
Cook till all flavours gets infused. Now transfer the prepared tuna mixture to boiled potatoes. Adjust the seasonings. Spread the mixture of potato and tuna on a brown bread toast. Healthy sandwich for breakfast is ready to eat.
