Nesbug NaturalsAre potatoes healthy for you? People often question the benefits of eating potatoes. Yet this humble vegetable continues to reign as one of the most popular foods to eat in many countries around the world.
Dedicated to my husband…
A True Blue Australian Potato Lover
So, are potatoes healthy for you? Having spent over thirty years married to an Australian man I have come to have great respect for the humble potato. There are hundreds of varieties of potatoes. There are Russets, Bintjes, and, Kennebecs, just to name a few. Dutch Creams are our latest favorite.
I always enjoy a batch of steamed new potatoes with fresh green beans early in the season. This has been especially true since I have moved to Australia. That is because here in Australia the potato is to Australians what rice is to the Japanese. There are many ways to enjoy them. They can be baked, roasted in the oven or on the edge of the campfire, cooked in soups. They add flavour and texture to cakes and pies. And of course millions of people enjoy them mashed. A pile of hot chips served wrapped in paper from the local Take Away Shop is a weekly treat for many Australians. But the question still remains…Are potatoes healthy for you?
Are Potatoes Unhealthy and Fattening?
Many people say the potato is fattening. But I think the poor potato has been unfairly demised. The truth of the matter is fatty additions that are the problem. It is the excess oils, grease, salt, and butter and other dairy products that are the real culprits. In addition, eating large portions of greasy, salt-ridden potatoes along with big portions of meat everyday is an issue. Doing this creates digestion issues, which will obviously lead to weight gain. Eating this type of diet along with a sedentary lifestyle is a recipe for poor health.
Many doctors state our bodies can process sugars from foods much more easily when not inhibited by excess fats. When we eat the potato without the excess fatty additions, the sugars from the potato can enter our body cells more easily. When eaten this way potatoes, with their high fibre content and energizing plant sugars, can be very healthy for us. The sugars from the potato will be getting into the body cells. Therefore they will be less likely to cause health problems. And you can enjoy the taste of this nutritious vegetable guilt-free. Yes, potatoes can be healthy for you!!!
Can Diabetics Eat Potatoes and be Healthy?
The potato is a powerhouse of energy and does contain more natural sugars than many other vegetables. So if a person does already have blood sugar issues such as diabetes it may be best for them to limit or even eliminate potatoes (especially the white ones) from their diet. This would be best at least until those issues are more resolved. Additionally, if you do eat them its important to not eat any types of fats with them. This will ensure the sugars from the potato are getting into the body cells more easily. Thus they will be less likely to cause your blood sugars to rise to unhealthy levels.
Personally I have found that by keeping potato meal prep simple, I could eat potatoes without ill effects. Many people with diabetes have found that eating potatoes without the fatty additions, has aided them in their health challenges. Potatoes are very filling and can help a person feel more full, satiated. This can help a person to stick to eating a plant-based diet and be less tempted by unhealthy food options.
VERY IMPORTANT: The information regarding diabetes in this article is focused on type 2 diabetes.
Are Potatoes Healthy For Weight Loss?
When I eat a modest amount of potatoes as part of a balanced Plant Based diet, I don’t have issues with weight gain. Potatoes actually make me feel healthy and satisfied when eaten along with a nutritious leafy green salad.
When I season potatoes lightly with herbs and a little Himalayan pink salt and serve them alongside other vegetable and bean dishes and plenty of leafy greens, they really do help me to feel more full and satisfied with my plant-based meal.
Drinking Water While Eating Healthy Potato Meals
One important aspect of eating starch dense foods like potatoes is the effect it has on the body’s hydration levels. So it is important to drink water regularly through the day when eating cooked and starch dense foods like potatoes.
Your body needs plenty of hydration, especially when it comes to eliminating any waste from these denser vegetables. Raw juicy fruits and raw leafy greens have plenty of water content to assist with moving these foods through our intestinal system. However, the more dense starch based foods don’t have as much moisture. So its important to drink enough water throughout the day in order to ensure proper hydration of the body. By doing this you will contribute to the proper digestion and elimination of the foods that are eaten.
Having said that, any fruit or vegetable will have more moisture than packaged, processed foods. The main point is that for good digestion and elimination, it’s important to drink water up until about half an hour before cooked meals. Then start drinking water again a couple hours after eating a main meal. Please check out my blog How to Drink Water – Five Basic Tips +1 for more information on this topic.
A Simple Healthy Potato Meal
One of my favorite ways to cook potatoes is to slice them up and simmer them at a moderate heat in a covered skillet on the stovetop. Cook with a little water, a little oil, and some paprika. Just add more water as you cook them if they start drying out. Check them and turn them every five to 10 minutes. Your Paprika Potatoes should be ready to serve in about half an hour. I don’t eat this every day. Better to keep the prep simple. I often enjoy my potatoes just steamed.
Potato Nutrition Facts:
- The potato has very little fat and very little sodium. It has no cholesterol.
- The potato has plenty of fibre, magnesium, and antioxidants.
- A medium size potato baked with skin has almost 1000mg of potassium.
Glycemic index variables
- Type (Russet potatoes have a high GI; but red potatoes have lower GI comparatively)
- What they are eaten with
- Method of cooking
My experience with the potato has been that it can be a vehicle for either good health or bad health. But that is my opinion. So, to decide for yourself, whether potatoes will be healthy for you – consider your health condition. Talk with your health care practitioner (especially if you are on any medications). And most importantly do your research. Then you can make an informed decision that’s right for you.
