Recent studies reveal that potatoes, long associated with weight gain due to their carbohydrate content, may actually be part of a healthy weight-loss diet.
This can be achieved by preparing them in healthy ways and consuming them in moderate amounts, away from additives rich in fats and calories.
Nutrition experts emphasize that the problem does not lie in the potatoes themselves, but rather in the way they are prepared, as they are often served fried or with butter, cheese, sour cream, and bacon.
Why did potatoes get a bad reputation?
This is due to the prevalence of low-carbohydrate diets, which have categorized most carbohydrate sources as unsuitable for weight loss, ignoring the differences between complex carbohydrates found in natural foods and refined sugars.
Nutritionist Anne Till said, "Potatoes themselves don't cause weight gain; in fact, they can be a nutrient-rich and very filling food." She added that the crucial factors are portion size, cooking method, and any accompanying toppings.
How do potatoes help with weight loss?
One study suggests that potatoes may support weight loss when eaten in moderation and prepared in simple ways such as boiling or grilling.
Rich in fiber and complex carbohydrates.
It gives a feeling of fullness for a longer period.
It reduces the urge to snack.
It helps stabilize blood sugar levels when consumed as part of a balanced meal.
What are its main nutritional benefits?
A medium-sized potato, baked in its skin, contains only about 160 calories, in addition to:
Potassium: about 926 mg, which is more than what is found in bananas, and helps regulate blood pressure.
Vitamin C: Supports immunity and enhances iron absorption.
Vitamin B6: Supports nerve function, enzymes and protein metabolism.
A study also indicated that diets rich in potassium and low in sodium, including potatoes, may help lower blood pressure.
How to eat potatoes in a healthy way?
Nutrition experts recommend several steps to benefit from potatoes without gaining extra calories, most notably:
Choose boiling, baking, or grilling instead of frying.
Avoid butter, cheese, sour cream, and bacon.
Eat it with a low-fat protein, such as chicken or fish, and alongside vegetables.
Cooling them after cooking increases their content of "resistant starch," which works in a similar way to fiber and supports gut health.
Try red or purple potatoes, as they contain more antioxidants, or sweet potatoes, as they are rich in vitamin A and fiber.
