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Various nutrients in potatoes make them a cheaper and nutritious vegetable to include in your diet. While several diets include potatoes, others do not rely on this vegetable as much. Potatoes mainly contain starch, a carbohydrate with a simple chain structure. During digestion, the starch present in potatoes yields glucose.
These tubers also contain some vitamins, minerals, and naturally occurring antioxidants. Potatoes are usually light on the stomach and do not cause food sentivity reactions. In this article, we shall discuss the calories and nutrients in potatoes and whether they are good for weight loss or not.
Potato Nutrition Facts
According to the U.S. Department of Agriculture, the calories and nutrients in potatoes cooked with skin (approximately 100 grams) are:
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- Calories: 87 kcal
- Water: 77%
- Protein: 1.9 grams
- Carbs: 20.1 grams
- Sugar: 0.9 grams
- Fiber: 1.8 grams
- Fat: 0.1 grams
It can be observed that potatoes mostly comprise carbs, primarily starch. Simple sugars, including glucose, fructose, and sucrose, are also present in small amounts. Potatoes are among the foods with a high glycemic index and hence are not suitable for people with type 2 diabetes.
This tuber vegetable also contains other essential nutrients, including vitamins, minerals, antioxidants, and other beneficial plant compounds. After getting an overview of the calories and nutrients in potatoes, let's move on to the health benefits of these tubers.
Vitamins in Potatoes & Health Benefits
The following vitamins and beneficial compounds can be found in potatoes:
Potassium: Potassium is concentrated in potato skin and is known to be beneficial for heart health. It is an essential mineral required for nerve function and muscle contraction.
Vitamin C: Ascorbic acid is the main vitamin found in potatoes and is known for its antioxidant properties. Antioxidants protect the body from oxidative damage caused by free radicals. Foods rich in vitamin C must be included in your diet to prevent various diseases.
Folate: It is mostly found in potatoes that have colored flesh. This vitamin is essential for reproductive and newborn health. Folate, along with iron, plays a crucial role in the body. Food with folate can prevent deficiencies.
Vitamin B6: This B vitamin is essential for red blood cell formation. Although the deficiency of vitamin B6 is rare, nutrients in potatoes include several B-complex vitamins, which makes the vegetable especially beneficial for those struggling to meet their vitamin B6 levels.
Chlorogenic acid: It is a type of polyphenol found in potatoes. These compounds are strong antioxidants. Just like any other antioxidant, chlorogenic acid also prevents oxidative damage caused by free radicals.
Catechin: This compound accounts for about 1/3 of the total polyphenol content. Catechin levels are the highest in purple potatoes and sweet potatoes.
Lutein: This compound is found in potatoes with yellow flesh. Lutein is a carotenoid antioxidant that promotes better eye health. Antioxidants are among the top nutrients in potatoes.
Remember that a class of toxic phytonutrients produced by potatoes as a natural defense against insects and other threats is known as glycoalkaloids. These compounds may have harmful effects in large amounts.
Nutrients in Potato Skin
Potato skin is generally thrown away after peeling, although in some cuisines, potatoes are fried and cooked with the skin on. Potato skin has nutrients similar to those in potatoes. The skin of potatoes can be kept while preparing potato chips or baked potatoes. It gives a crispy texture while providing essential nutrients.
Nutrients in Potatoes: Are Potatoes Good for Weight Loss?
Analyzing the nutritional properties of potatoes, we can easily conclude that the tubers are high-carb vegetables. All carbs yield glucose on digestion and cause a spike in the levels of blood glucose and insulin. Chronic high levels of insulin are, in turn, associated with fat gain.
Insulin is an anabolic hormone that triggers the conversion of glucose to fatty acids and promotes the deposition of triglyceride molecules inside the adipose cells. Reduced insulin spikes are associated with higher levels of glucagon, which helps reduce fat by triggering various fat-burning enzymes.
Improved insulin sensitivity is associated with higher energy levels and improved exercise performance. Although there are several nutrients in potatoes, they should be avoided if you want to lose weight. If you are following a low-carb diet, avoid potatoes and other tubers.
