In Recent years, potato has gotten a bad reputation. Anyone who wants to announce to the world that s/he is on a diet, potato is the first one to get of the plate. Potatoes have gotten a bad reputation because the carbohydrates and a high glycemic index (can cause your blood sugar to spike compared to other veggies). But, all these factors have been marketed a bit too much. In fact, potatoes are good for you as long as you prepare them in a healthy manner.
Potatoes are low in calories (161 for a medium baked potato, with 4 g of filling fiber). It is one of the richest sources of potassium and magnesium. Potato is very low in sodium. They are a good source of iron and copper, too. The peel is rich in minerals and Vitamin C.
Potatoes are nutrient-dense, meaning you receive many nutrients for calories they have. The fiber is half soluble, half insoluble, so it helps digestion and helps to lower cholesterol. One baked potato offers about 20 percent of the daily recommended amount of vitamin B6, which is heart friendly. A potato a day is good for your heart, promoting normal blood-pressure levels.
Potatoes eaten with their skin may reduce the risk of high blood pressure and stroke, according to the American Dietetic Association. In addition, potatoes have a high “satiety factor,” meaning that they can keep you feeling full longer and may help with weight loss.
A recent roundup of 160 studies found that potatoes contain a nutrient called resistant starch, a fibrous substance that can help you lose weight. Cooking and cooling potatoes increases the resistant starch.
Potatoes become problematic only when they are prepared in unhealthy ways and eaten in excess. Deep fry them and you’ve loaded up on calories, cholesterol, and fat. The devil is in the oil and the salt, not in the potato.