Since our childhood, we have heard of “potato” jokes. The jokes quote the importance and versatility of this ‘tuber vegetable’, linking it with many other vegetables, be it potato peas,  cauliflower potato, spinach potato, bhaaji etc. Potatoes are the underground tubers, packed with many essential nutrients. But the era of health conscious people made the potato lose its importance, because what people think about tubers are that they are just starchy vegetables; a source of empty calories in the diet. So, basically a low carb diet made potato lose its value. Do you think this to be justice with potatoes?  Find out:

1. Fusion of nutrition

Potatoes are a powerhouse of nutrition. Considering one medium potato (approximately 150g), it provides the following nutrients:

Calories- 104 kcal

Fat- 0.35 g

Protein- 2.31 g

Carbohydrate- 22.34 g

Fiber- 2.56 g

Vitamin C- 34.65 g

Potassium- 811.5 mg

Magnesium- 34.65 mg

 (IFCT 2017)

As you can see clearly, it's a storehouse of nutrients, having only 100 kcal energy, energy source being carbohydrates. It also has a significant amount of fiber, primarily resistant starch. One potato fulfills the daily requirements of magnesium and almost 85 % needs of Vitamin C. It is also a rich source of potassium, maintaining the electrolyte balance in the body.

But keep in mind that the way you cook potatoes also influences the nutritional value. Boiling, baking, steaming potatoes are the best cooking options. Frying them adds on to calories from fat.

2. Extent of antioxidants!

Potatoes are a rich source of antioxidants too. Potatoes vary in colours, irrespective of this, potato’s flesh contain carotenoids - The brown skin potatoes contains 50-100 mcg/100g while the yellow and orange coloured varieties have 2000 mcg/100g. These are basically xanthophylls. Red and purple potatoes have their colour because of anthocyanins while the white-fleshed variety has chlorogenic acid. Moreover, the higher Vitamin C content also signifies its antioxidant load as vitamin C is also a natural antioxidant. (Brown CR 2005)

These antioxidants kill the free radicals build up in the body, preventing the risk of chronic diseases such as heart diseases, cancer etc. Potato is one of the most nutrient-dense vegetable one can eat.

3. March with resistant starch!

Potatoes fibre content mainly accounts to the resistant starch present in it. This is not digested in the body and reaches the large intestine, where the gut bacteria feed on them. From time to time, various researches have been conducted on resistant starch and its effect on reducing insulin resistance. Few studies have proved the role of the resistant starch of potato in lowering the spike in blood sugar levels. But more data is needed over this.  (Alfa M J et al 2018)

Also, another interesting point observed is that to increase the content of resistant starch, boil the potatoes and cool them down. Because cooled potatoes cause less blood sugar spike, being rich in resistant starch.

Moreover, this resistant starch gets converted to butyrate by the gut bacteria, which decreases the inflammation in the colon and decreases the risk of colorectal cancer as well.

4. Eat carefree as it’s gluten-free!

Gluten has been linked with inflammation and onset of chronic diseases. Adding on is the rising cases of persons with wheat allergy i.e. celiac disease. This starchy vegetable, because of its high fiber content can replace the grains in the meal as far as satiety is concerned. Also, its a healthy alternative over gluten, being rich in antioxidants as well.

5. The thrilling ‘filling’ effect!

Potatoes, as already discussed, makes us feel full. Even this is backed up by science. There is a certain protein called potato proteinase inhibitor 2 (PPI2) that can curb the appetite. It appears to enhance the release of cholecystokinin (CCK), a hormone that promotes the feeling of fullness. This way potatoes can be used to control hunger pangs and weight management. (Komarnytsky S. et al 2011)

6. Smile as it’s versatile!

Introduction said it all. While being nutritious, they are also a versatile vegetable. Cook it in various ways-steaming, grilling, roasting, baking, frying-and enjoy the delicious flavour it gives every time! Also, studies have proven that the potato peels are rich in antioxidants too. Consuming the peels is a choice. For this, either go for organic varieties so that peels are pesticide-free. Or go for cleaning it with a scrubber under warm water.

7. Get stout with this as pre-workout!

It’s an energiser for gym lovers who can have a baked potato just before gym that keeps them active throughout the training session. Also the starch in it is easily digestible, providing carbs in the diet.

8. The vintage anti-ageing treatment!

Potatoes have been used since time immemorial in face masks. Washing face daily with raw potato juice prevents wrinkles on face and makes the face glow. (Umadevi M et al 2013)

9. Treasure of lowering blood pressure!

“Kukoamines” are the blood pressure lowering molecules present in potato. Chinese also use these kukoamines in tea that lowers the BP.(Umadevi M et al 2013)

10. Grin with No blemishes from skin

Potato contain Azelaic acid that inhibits tyrosinase activity to reduce pigmentation spotting on skin and treats mild to moderate acne. (Umadevi M et al 2013)

The final word

Potatoes are one of the healthiest vegetables. Not only being nutritiously rich, but also being storehouse of antioxidants. Even they are good for skin blemishes. So, it's a good vegetable to include in the diet in moderation. All that matters is how you cook it. Being gluten-free, they can be enjoyed by everyone!

               Happy Navratri 2018!