Potatoes: Facts and Effects

Potatoes: Facts and Effects

Introduction

Potatoes are underground tubers that grow from the roots of Solanum tuberosum. This plant belongs to the Solanaceae family and is related to tomatoes and tobacco. Native to South America, the potato was brought to Europe in the 16th century and is now grown in countless varieties around the world. It is commonly eaten boiled, grilled, or fried, and is often eaten as a side dish or snack. Common potato-based foods include French fries, potato chips, and potato flour. Learn everything you need to know about potatoes and their nutrition in this article. Potatoes contain vitamin C and potassium. Depending on how you cook it, it can provide health benefits.

Nutrition information

Boiled potatoes in their skins are rich in many vitamins and minerals, including potassium and vitamin C. Aside from being high in water, fresh potatoes are mostly carbohydrates and contain moderate amounts of protein and fiber but very little fat.

The nutrients per 100 grams of boiled whole potatoes are:

• Water: 77%

• Calories: 87

• Protein: 1.9 grams

• Carbs: 20.1 grams

• Sugar: 0.9 grams

• Fiber: 1.8 grams

• Fat: 0.1 grams

Carbohydrates

Potatoes are composed of carbohydrates, mostly in the form of starch. The carbohydrate content of potatoes on a dried basis is 60–80%. Monosaccharaides such as sucrose, glucose, and fructose are also present in small amounts. Potatoes typically have a high glycemic index (GI), making them unsuitable for diabetics. GI measures how a meal affects the rise in blood sugar after a meal. However, some potatoes fall in the middle range, depending on the type of potato and how it is cooked. Chilling potatoes after cooking reduces their effect on blood sugar levels, lowering their GI by 25–26%.

Fiber

Potatoes are not a high-fiber food, but they are an important source of fiber for those who eat them regularly. The skin has the highest fiber content, accounting for 1–2% of potatoes. In fact, dried hides contain about 52% fiber. Potato fibers like pectin, cellulose, and hemicellulose are mostly insoluble. They also contain varying amounts of resistant starch, a type of fiber that feeds good bacteria in the gut and improves digestive health. Resistant starch may also improve blood sugar control and moderate postprandial blood sugar spikes. Cold potatoes contain more resistant starch than hot potatoes.

Protein

Potatoes have a low protein content of 1–2% fresh weight and 8–9% dry weight. In fact, potatoes have the lowest protein content when compared to other common food crops such as wheat, rice, and corn. Anyhow, the protein quality of potatoes is very high for a plant, even higher than that of soybeans and other legumes. The main protein in potatoes is called patatin, which can cause allergies in some people.

Vitamins and minerals

Potatoes are an excellent source of various vitamins and minerals, especially potassium and vitamin C. Cooking reduce the content of some vitamins and minerals, but you can minimize this loss by baking or cooking them with the skin on. • Potassium. Potassium, the main mineral in potatoes, is concentrated in the skin and may be beneficial for heart health. • Vitamin C. Vitamin C, the main vitamin in potatoes, is significantly reduced by cooking, but leaving the skin on seems to mitigate this loss. • Folic acid is concentrated in the skin and is found mainly in flesh-colored potatoes. • Vitamin B6 is a B vitamin that is involved in the formation of red blood cells and is found in most foods. Deficiencies are very few.

Other plant compounds

Potatoes are rich in bioactive plant compounds, mainly concentrated in the skin. Varieties with purple or red skin and flesh have the highest levels of polyphenols, a type of antioxidant. • Chlorogenic acid, this is the main polyphenol found in potatoes. Catechins. Catechins are antioxidants, accounting for about one-third of the total polyphenol content, and are most abundant in purple sweet potatoes. • Lutein. Lutein, found in yellow-fleshed potatoes, is a carotenoid antioxidant that may improve eye health. • Glycoalkaloids. Glycoalkaloids are a class of toxic phytonutrients produced by potatoes as a natural defense against insects and other threats. Glycoalkaloids can have harmful effects when taken in large amounts.

Health benefits of potatoes

Potatoes in their skins may have many health benefits.

Heart health

Hypertension is a harmful condition characterized by abnormally high blood pressure and is one of the significant risk factors for heart disease. Potatoes contain many minerals and plant compounds that may help lower blood pressure. Of particular note is the high potassium content of potatoes. Several observational studies and randomized controlled trials have linked high potassium intake with a reduced risk of high blood pressure and heart disease. Other substances in potatoes that may help lower blood pressure include Chlorogenic acid and possibly kukoamine.

Satiety and weight management

Satiety foods can help with weight management, make you feel fuller longer after eating, and reduce food and calorie intake. Compared to other carbohydrate-rich foods, potatoes are particularly filling. An old study of 40 common foods found potatoes to be the most filling. Another older study of 11 men showed that eating boiled potatoes as a side dish resulted in a lower dietary caloric intake compared to pasta and white rice. Potatoes, therefore, support weight management by reducing overall intake. Studies suggest that proteinase inhibitor 2 (PI2), a protein in potatoes, may suppress appetite. Pure forms of PI2 may suppress appetite, but it is unclear whether trace amounts of PI2 in potatoes have any effect. Generally, eating potatoes is safe and healthy. However, in some cases, it may be necessary to limit consumption or stop it altogether.

Potato allergy

A food allergy is a common condition characterized by an immune response to proteins found in certain foods. Potato allergies are relatively rare, but some people are allergic to patatin, one of the major proteins found in potatoes. People with latex allergies can also become sensitive to patatin due to a phenomenon known as allergic cross-reactivity.

Potato poison

Solanaceous plants, such as potatoes, contain a class of toxic phytonutrients known as Glycoalkaloids. The two main Glycoalkaloids found in potatoes are solanine and chaconine. Glycoalkaloids poisoning after eating potatoes has been reported in both humans and animals. However, reports of toxicity are rare, and in many cases, the disease may go undetected. At low doses, Glycoalkaloids usually cause mild symptoms such as headache, abdominal pain, diarrhea, nausea, and vomiting. In more severe cases, symptoms include nerve damage, increased respiratory rate, rapid heart rate, low blood pressure, fever, and even death. Some animal studies suggest that small amounts of Glycoalkaloids likely in the human diet may exacerbate inflammatory bowel disease (IBD). Potatoes normally contain only trace amounts of Glycoalkaloids. A person weighing 70 kg would need to eat at least 13 cups (2 kg) of potatoes (with skin) a day to be lethal. However, even small amounts can cause unwanted symptoms. The Glycoalkaloids' content is higher in the skin and shoots than in other parts of the potato. It is better not to eat potato sprouts. Potatoes rich in Glycoalkaloids have a bitter taste and cause a burning sensation in the mouth, which may be a warning sign of potential toxicity. Potato varieties with high levels of Glycoalkaloids above 25 mg per cup (200 mg per kg) cannot be sold commercially, and some varieties are prohibited.

Acrylamide

Acrylamide is a contaminant produced when carbohydrate-rich foods are cooked at very high temperatures, such as roasting or baking, found in French fries, baked potatoes, and baked potatoes, but not in raw, boiled, or steamed potatoes. The proportion of acrylamide increases with higher frying temperatures and longer cooking times. French fries and potato chips are rich in acrylamide compared to other foods. These compounds are used as industrial chemicals, and acrylamide toxicity to persons exposed to these compounds in the workplace has been reported. Although the amount of acrylamide in food is generally small, long-term exposure can be harmful. Animal studies suggest that acrylamide may increase the risk of cancer and damage the brain and nervous system. In humans, acrylamide is thought to be a potential cancer risk factor. However, a number of observational studies have investigated the effects of intake of acrylamide-rich foods on cancer risk in humans, most of which have not found significant adverse effects. High intakes of acrylamide can have adverse health effects over time, but the extent of these effects is unknown and requires further research. To maintain optimal health, it makes sense to limit your intake of French fries and potato chips.

French fries and potato chips

Potatoes have been accused of causing obesity, cardiovascular disease, and diabetes. The main reason is that potatoes are commonly consumed as French fries and potato chips. These are high-fat foods that contain many unhealthy compounds. French fries are also often associated with fast food. Observational studies have linked the consumption of baked potatoes and potato chips to weight gain. French fries and potato chips may contain acrylamide and higher amounts of salt, which can become harmful over time. For this reason, large amounts of French fries, especially French fries, and potato chips should be avoided.

Who should avoid potatoes?

People who are allergic to potatoes or the ingredients in potatoes should avoid eating these potatoes. Some people believe that potatoes and other vegetables in the nightshade family may exacerbate autoimmune diseases such as irritable bowel syndrome. However, more research is needed to know for sure whether people with autoimmune diseases should avoid potatoes. Potatoes can be consumed as part of a nutritious diet. However, the consumption of French fries, including French fries and potato chips, should be limited, especially among those trying to control their weight and those at high risk for cardiovascular disease and diabetes.

How to cook potatoes

There are many ways to cook potatoes. Different cooking methods have different flavor and texture characteristics and can have a significant impact on the nutritional content of potatoes. Here's an overview of the most common ways to prepare potatoes and how these preparation methods affect their nutritional content.

Boiling potatoes

Boiling potatoes lose water-soluble nutrients such as potassium and vitamin C. As a result, the nutritional value of potatoes is slightly reduced. The longer the cooking time, the more nutrients are lost. Cooking potatoes in their skin preserves some of the water-soluble nutrients.

Frying potatoes

The fries are cooked in hot oil, and they come with fries and crisps. While the short cooking time of fried foods helps preserve some nutrients, frying in oil significantly increases the fat content of potatoes and Trans fats, unsaturated fats associated with many adverse health effects. Limiting your intake of fried foods such as French fries and potato chips is one of the best ways to reduce your trans-fat intake. Frying potatoes also increase the production of potentially harmful chemicals such as acrylamide.

Baking of potatoes

Baking is probably the easiest way to prepare potatoes. Simply scrape the skin, poke the skin with a fork to release the steam, and bake the potatoes at 450 F for about an hour. Baked potatoes retain more nutrients than boiled or fried ones. They are also rich in dietary fiber, especially if you eat the skin. Keep in mind that common toppings like sour cream, cheese, and butter can drastically change the nutritional profile of potatoes by adding extra fat, calories, and sodium.

Frying potatoes

Frying is similar to baking, and some people use the terms interchangeably. Baked potatoes are usually cooked whole, but they are often chopped and mixed with oil and spices. Both are nutritious ways of cooking potatoes. You can find an easy and healthy recipe for perfect roasted potatoes.

Microwaving potatoes

Cooking potatoes in the microwave is one of the most nutritious and quick ways to cook potatoes. Microwaving potatoes preserves many of the nutrients that are lost in other cooking methods.

Conclusion

Potatoes are a popular high-carb food that contains several healthy vitamins, minerals, and phytonutrients. In addition, it can support weight management and prevent heart disease. However, this does not apply to French fries, such as French fries and chips, that have been soaked in oil and cooked over high heat. To maintain optimal health, it's best to limit or avoid these products altogether.

Storage and shelf life

Did you know that potatoes keep very well? How long it can be stored on the shelf depends, among other things, on how it has been cooked and how it has been stored. Uncooked potatoes stay fresh for weeks or months. After cooking, potatoes can be refrigerated for 3–4 days or frozen for up to 1 year. Signs that undercooked potatoes are spoiled include dark spots on the skin, a soft or mushy texture, and a foul odor. Boiled potatoes can get moldy, but they can also rot without any noticeable signs. Raw potatoes are best kept in a cool, dark place with air circulation. Store cooked potatoes below 40 °F (4 °C) in the refrigerator and below -18 °F (0 °F) in the freezer.

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