It is not uncommon for potatoes to be given a negative reputation in diets and weight loss. Potatoes are commonly grouped with white rice, sugary foods, and bread in the category of “carbs not to eat”. But is the reputation of potatoes as “bad carbs” really true? Or is it the right time to reconsider a humble spud when incorporating a balanced weight loss plan?
In this article, we’ll take a closer look at the role of potatoes in a healthy diet and answer the big question: are potatoes good for you if you’re trying to lose weight?
Nutritional Profiles Of Potatoes
Before examining the benefits of potatoes for weight loss, it is essential to understand exactly what they contain.
A medium-sized potato (about 150 grams with the skin) provides approximately:
- 110-130 calories
- 26 grams (g) of carbohydrates
- 3 grams of protein
- contains 0 grams of fat
- 2-3 grams Fiber
- A good dose of potassium is more than just a banana
In addition to being fatless, non-cholesterol, and sodium-free by nature, potatoes have more nutrition than other processed foods. If they are consumed in their natural form — boiled, steamed, or baked — they can make up a well-balanced diet.
Why Potatoes Have A Bad Reputation
The potato is often considered a fattening food despite its nutritional benefits. This is mostly due to their common preparation and consumption.
Fried potatoes like French fries and hashbrowns are loaded with calories, fats, and added fats. Even baked potatoes can turn into diet bombs by adding butter cheese and bacon. The potato is not the real culprit, but rather the added ingredients.
In addition, potatoes can quickly cause blood sugar to increase in certain diet plans. This has caused many to believe that potatoes increase fat storage and cause food cravings. However, glycemic indices are not the only indicators of a food’s health impact.
Satiety Factor: Fullness
A high index of satiety is a benefit of potatoes that’s often overlooked when it comes to weight-loss plans. This measure measures how full food makes you. It is true that boiled potatoes have a higher score than most other foods in the satiety rating.
It’s much less likely that you’ll snack or overeat in the afternoon if you have a feeling of fullness and satisfaction after you eat. This makes potatoes more effective in controlling hunger than refined carbs, such as pasta and white bread.
Are Potatoes Healthy For You During Weight Loss?
Let’s come back to your original question. Is it true that potatoes are good for you when you’re trying to lose weight?
The answer is: yes, but only if you eat in moderation and prepare it properly.
Here’s why:
- Low-calorie snacks
- Rich in nutrients that support overall health
- High fiber is especially beneficial when eaten together with the skin
- Filling can reduce the desire to snack between meals
To avoid high-calorie additions, it’s best to limit the size of your servings. You may make a nutritious and well-balanced dinner by mixing potatoes with veggies, lean protein, and other wholesome foods.
Best Ways To Eat Potatoes For Weight Loss
If you want to reduce weight, try these healthier methods of preparing potatoes:
- Boiled Potatoes: Low in calories and retain nutrients.
- Baked Potatoes: Use toppings such as Greek yogurt, herbs, or salsa in place of butter and sour cream.
- Roasted potatoes: Use a little olive oil, and bake the potatoes with their skins on to add fiber.
- Mashed Potatoes: Use low-fat broth or milk instead of butter or cream.
Avoid deep frying or smothering your potatoes with high fat condiments. Also, mixing potatoes with a protein (like fish or grilled poultry) and non-starchy veggies can stabilize blood glucose levels and boost satiety.
When To Be Cautious
It is crucial to keep portions in check when using potatoes as part of a diet that aims to lose weight. You can easily go over your daily calorie requirements by eating large portions, particularly of the calorie dense versions.
For those with blood glucose concerns, such as diabetics, it is important to monitor how potatoes affect glucose levels and adjust serving sizes accordingly.
Final Thoughts
The potatoes do not deserve to be vilified as the weight-loss enemy. In their raw form, potatoes are healthy, filling, and inexpensive. So, can potatoes help you lose weight if you eat them in their natural form? If they’re eating moderately and as part of an overall balanced diet, then yes.
The key to eating potatoes is how . Choose minimally or no-processed, whole potatoes. Avoid heavy toppers and pair them up with other nutrients-rich foods. Potatoes are a great way to help with weight loss when used carefully.