Are potatoes good for you, or bad? This video reviews the research-based facts. Further reading: Follow …
– While many people consider
vegetables to be healthy,
potatoes have managed to
stir up a lot of controversy.
Because of their starch content,
many people believe they
should limit their intake.
Also, potatoes are commonly associated
with fried and processed foods.
So, in this video I'm
getting to the bottom of it.
Are potatoes good or bad for us?
(chimes ringing)
There are many types of potatoes that have
differing nutrient values,
but generally speaking
potatoes are nutrient dense.
One medium russet backed
potato, which is about
six ounces or 170 grams,
including the flesh and skin,
provides the following.
168 calories, no fat,
five grams of protein,
37 grams of carbs, of
which four are fiber,
only a tiny bit of
sodium, and a good portion
of the RDI for Vitamin C,
B6, Posassium, and Manganese.
Now potatoes are also a
good source of antioxidants,
which are thought to help
reduce molecules that
accumulate in your body and
contribute to chronic disease.
Keep in mind the way you
prepare your potatoes
can influence their
nutrient content, as well.
Peeling the potato can
remove a significant portion
of the fiber and mineral
content which is in the skin.
Additionally, frying potatoes can increase
their fat and calorie content,
compared to other cooking
methods like baking or boiling.
Potatoes provide resistant starch.
Resistant starch is a type of starch that
is not digested in the small intestine.
Instead it passes straight
through to the large intestine
where it can feed the
beneficial bacteria in your gut.
Potatoes are a good source
of resistant starch,
and those that have been
cooked and then chilled
contain the highest amounts of it.
Resistant starch has been associated
with a number of health benefits,
especially in terms of
blood sugar control,
and insulin sensitivity.
In one study, 10 participants consumed
30 grams of resistant starch
per day for a four week period.
They found that resistant starch increased
insulin sensitivity by 33%.
Another study had 10
participants supplement
with 50 grams of raw potato starch.
They experienced reduced
blood sugar levels,
and increased satiety and fullness.
Resistant starch may linked with several
other health benefits,
too, including an increased
nutrient absorption,
improved digestive health,
and reducing food intake.
Potatoes can be satiating.
Potatoes are recognized as one of the most
filling foods available.
This is why they can help
reduce your food intake.
Research shows that boiled potatoes
have an extremely high satiety rating,
that is how full they make us feel.
They are more filling than other common
carbohydrate foods like rice and pasta,
and seven times more
filling than croissants.
The skin of a potato also contains a good
amount of fiber, which moves slowly
through digestion, and can
help us feel full, as well.
Potatoes, weight gain and glycoalkaloids.
Some studies have actually found
a positive association between certain
types of potatoes and potato
based products and weight gain.
This is where much of the confusion
about the health impacts
of potatoes comes from.
Certain processed potato
products, such as french fries
and potato chips, or crisps,
contain more calories
and fat than potatoes
that have been boiled,
steamed or roasted.
Remember that excess
calories, regardless of
the food source, can lead to weight gain.
Now, when eaten in moderation,
and as part of a balanced
diet, it's unlikely
that whole unprocessed potatoes
will lead to weight gain.
There's also concern by some
about a potentially toxic
family of compounds found in
potatoes called glycoalkaloids.
Basically, when potatoes
are exposed to light,
they produce a molecule
called chlorophyll,
causing them to turn green.
Now that exposure to light can increase
glycoalkaloid concentrations,
which can be toxic
in very high amounts.
However, when consumed in normal amounts,
glycoalkaloids are unlikely
to cause negative effects.
In fact, a 2005 study gave participants
mashed potatoes containing
a total glycoalkaloid
concentration of 20 milligrams
per hundred grams of potato,
which is the recognized
upper limit of safety,
and they found no adverse effects.
Basically glycoalkaloids
are not a cause for concern.
In any case, make sure
you store your potatoes
at a low temperature, and in a dark place.
So there you have it.
Overall potatoes are
definitely good for you,
not to mention inexpensive, and delicious.
Baking, boiling, and steaming potatoes
are definitely the best choice in terms of
minimizing their fat and calorie content
when compared to frying or eating them
as junk food like french
fries or potato chips.
Oh, and don't eat potatoes
if they're old and green.
Thanks for watching.
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(uplifting music)

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