People often think potatoes make you fat and are bad for your health. What if we told you that potatoes could help you lose weight? Find out how potatoes can make you lose weight! Dieticians say that the high potassium in potatoes helps keep water from building up in the body and plays an important role in helping people lose weight. So here are five things for those potatoes are good for loss weight!
Are Potatoes Good for Weight Loss?
When you think of potatoes, you immediately think of tasty foods like aloo paratha, French fries, potato chips, aloo tikki, and other deep-fried foods. So it makes sense that we think of potatoes as being unhealthy.
Because of this, potatoes have probably gotten a reputation over the years for being a food that makes you fat. As a result, people trying to lose weight and people with diabetes are told to avoid potatoes at all costs to avoid health problems.
Potatoes have a lot of benefits, but their high carbohydrate and glycemic index often overshadow them. The truth is that potato is not so bad if it is cooked and eaten the right way.
The way we cook potatoes is what makes them unhealthy, not the fact that potatoes are full of calories. We are so used to eating potatoes deep-fried or with butter and cream on them that we don’t always think to bake, boil, roast, or air-fry them, which are all healthier options.
Why Are Potatoes Good For Weight Loss?
Both white potatoes and sweet potatoes help you lose weight and are low in calories, pound for pound. For example, one pound of potatoes has 400 calories, while one pound of bread has 1,200 calories.
This means you can eat potatoes and keep your calorie intake low, which will help you lose weight without feeling hungry. The Satiety Index of Common Foods says that boiled potatoes are the food that makes you feel full the most, almost 2.5 times more than bread.
Potatoes make you feel full because they have a lot of food (one large potato or two medium potatoes are about one pound), a lot of water, a lot of fiber (six grams), and a lot of protein (almost 10 grams). The fiber, mostly in the skin, helps slow digestion, makes you feel full, and makes you less hungry.
Coufal also said that potatoes have a chemical called proteinase inhibitor II, which affects how hormones are released and make people feel less hungry and digest food more slowly. So combining fiber and protein makes you feel fuller and helps you lose weight.
What are the Benefits of Potatoes for Weight Loss?
Here are some benefits of potatoes for the loss your weight!
Potatoes can help you not eat too much
When you hear “potato,” you might think of empty carbs. But it’s time to stop thinking about that. According to the satiety index, potatoes are the best food for making you feel full. According to the index, it would take seven croissants to give you the same amount of food as one potato.
That might explain why, in a study published in the Journal of the American College of Nutrition (Source), people who followed healthy potato recipes and ate five to seven servings of potatoes a week lost weight. Figure it out: That’s almost a helping of potatoes every day!
So, why do they make you feel full? Researchers at Purdue University say that white potatoes have about the same amount of fiber as an apple, which is 4.7 grams. Also, potatoes have a lot of resistant starch, which takes up room in your GI tract and makes digestion slower. That makes you feel fuller for a longer time.
Potatoes have a very low number of calories
There are only 163 calories in a medium-sized white potato. (Of course, that number goes up greatly if you make it with sour cream, cheese, and bacon.) But because the resistant starch in potatoes is hard to digest (that’s why it’s called “resistant”), we don’t take in every calorie.
Also, a study from 2018 found that overweight or obese women who ate less energy-dense foods, like potatoes, early in the day lost weight and kept it off. According to the researchers, this is probably why. They didn’t rely on high-calorie foods to keep them full during the day.
If you want your healthy potatoes to be low in calories, you can boil or roast them and put them in a salad or dish with other vegetables, or you can bake them and top them with spices, Greek yogurt, salsa, or beans.
You might be a better athlete if you eat potatoes
Any endurance athlete knows that carbs give you energy for long workouts, which is why runners have been eating this veg for years when they want to load up on carbs.
Quick explainer: When you work out hard or for a long time, your body gets most of its energy from muscle glycogen, which is stored in carbs. Research published in Sports Medicine says that if you eat a lot of carbs, your body can push harder, go farther, and perform better in the long run. Better performance means you burn more calories and build more muscle, which changes your body.
Even though most people who eat potatoes before a race don’t know it, potatoes have more potassium than bananas. Getting enough of this electrolyte is important for muscles to work right.
Potatoes are healthier than you might think
The fact that potatoes are a “starchy” vegetable is one reason they get a bad name. But let’s be honest: starch is not bad. It’s a complex carbohydrate, and research has shown over and over again that CCs help people lose weight. That’s because they have something called “resistant starch,” which has been shown to help control blood sugar, making it easier to lose weight and stop insulin resistance.
Even though potatoes are high on the glycemic index, which can cause your blood sugar to rise, you can eliminate this effect by eating them with protein and healthy fat, like eggs and avocado.
So there you have it, folks: Instead of a side salad, order hash browns at brunch. Maybe save the milky, buttery mashed potatoes for a special occasion, like when you want to show how much you appreciate this unfairly shamed vegetable.
Final Words
Even though potatoes are great for weight loss, it is best to eat no more than one medium-sized potato (about 215 g) per day for the best results. But make sure to only eat potatoes three times a week because some studies show that eating potatoes often can make you more likely to get high blood pressure and Type 2 diabetes.
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