Potatoes space underground tubers that thrive on the roots of the potato plant, Solanum tuberosum.
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This tree is from the nightshade family and related come tomatoes and tobacco.
Native to south America, potatoes were carried to Europe in the 16th century and are now grown in plenty of varieties worldwide.
They’re generally consumed boiled, baked, or fried and also frequently offered as a next dish or snack.
Common potato-based foods and food products include french fries, potato chips, and also potato flour.
This post tells you everything you must know about potatoes.
Cooked potatoes with skin are a an excellent source of many vitamins and also minerals, such as potassium and also vitamin C.
Aside from being high in water once fresh, potatoes are mostly composed the carbs and also contain moderate quantities of protein and also fiber — but virtually no fat.
The nutrients discovered in 2/3 cup (100 grams) of boiled potato — cooked through the skin however without salt — space (1):Calories: 87Water: 77%Protein: 1.9 gramsCarbs: 20.1 gramsSugar: 0.9 gramsFiber: 1.8 gramsFat: 0.1 grams
Potatoes are greatly composed of carbs, mostly in the form of starch. The carb content varieties from 66–90% that dry weight (2, 3, 4).
Simple sugars — such as sucrose, glucose, and fructose — are additionally present in little amounts (5).
Potatoes normally rank high on the glycemic table of contents (GI), making them unsuitable for people with diabetes. The GI measures how foods influence your increase in blood street after a meal.
However, some potatoes may be in the medium selection — depending on the variety and cooking methods (6, 7).
Cooling potatoes after food preparation may lessen their effect on blood sugar and also lower your GI by 25–26% (8, 9).
Even despite potatoes room not a high-fiber food, they may administer a far-reaching source that fiber because that those that eat lock regularly.
The level the fiber is highest in the skin, which renders up 1–2% the the potato. In fact, dried skin are around 50% fiber (10).
Potato fibers — such as pectin, cellulose, and hemicellulose — are greatly insoluble (11).
They additionally contain varying quantities of resistant starch, a form of fiber that feeds the familiar bacteria in your gut and improves digestive health (12).
Resistant strength can additionally improve blood sugar control, moderating your climb in blood street after meals (13).
Compared to warm potatoes, cooled ones offer greater amounts that resistant strength (8).
Potatoes are low in protein, ranging from 1–1.5% once fresh and 8–9% by dry weight (10, 14).
In fact, compared to other typical food plants — such together wheat, rice, and also corn — potatoes have actually the shortest amount of protein.
However, the protein top quality of potato is an extremely high because that a plant — greater than the of soybeans and other legumes (10).
The main protein in potato is dubbed patatin, i beg your pardon may reason allergic reaction in some people (15).SUMMARY
Carbs room the main dietary ingredient of potatoes. Those cooled down after boiling may carry out some resistant starch, which have the right to improve gut health. Potatoes also contain little amounts the high-quality protein.
Potatoes space a an excellent source of numerous vitamins and minerals, an especially potassium and also vitamin C.
The level of some vitamins and minerals drop during cooking, but this reduction have the right to be reduced by baking or boiling them v the skin on.Vitamin B6. A course of B vitamins affiliated in red blood cell formation, B6 is uncovered in most foods. Deficiency is rare.SUMMARY
Potatoes are a good source of several vitamins and also minerals, including potassium, folate, and vitamins C and also B6.
Potatoes v skin may have actually a variety of health benefits.
Hypertension, a harmful condition characterized by abnormally high blood pressure, is one of the main risk factors for love disease.
Potatoes save on computer a number of minerals and also plant compounds the may help lower blood pressure.
The high potassium content of potatoes is particularly noteworthy.
Several observational studies and randomized regulated trials link high potassium intake to a lessened risk the high blood pressure and heart an illness (17, 23, 24).
Other building material in potato that might promote lower blood pressure encompass chlorogenic acid and kukoamines (25, 26).
Fullness and Weight Management
Foods that are an extremely filling may add to load control, expanding the feeling of fullness after ~ meals and reducing food and calorie input (27).
Relative to various other carb-rich foods, potatoes are specifically filling.
One examine of 40 common foods found potatoes to it is in the many filling (28).
Another little trial in 11 guys showed the eating boiled potatoes as a side with pork steak led to less calorie intake throughout the enjoy the meal when contrasted to pasta or white rice (29).
Thus, potato may assist weight ns by help you reduce all at once intake.
Studies show that proteinase inhibitor 2 (PI2), a potato protein, might suppress appetite (30, 31).
Even despite PI2 might suppress appetite when taken in that pure form, it is unclear whether it has any effect in the trace amounts present in potatoes.SUMMARY
Potatoes are fairly filling. Because that this reason, they might be useful as a part of a weight loss diet.
Eating potato is typically healthy and safe.
However, in part cases, people need to limit their intake — or stop them altogether.
Food allergies room a common condition, defined by a harmful immune reaction to protein in specific foods.
Potato allergy is fairly rare, however some world may be allergy to patatin, among the key proteins in potatoes (32, 33).
Those who space allergic come latex might be perceptible to patatin too due to a phenomenon well-known as allergy cross-reactivity (34).
Plants the the nightshade family, such as potatoes, contain a class of toxic phytonutrients recognized as glycoalkaloids.
The two main glycoalkaloids in potatoes room solanine and chaconine.
Glycoalkaloid poisoning after eat potatoes has actually been report in both people and animals (35, 36).
However, reports of toxicity are rare and the problem may go undiagnosed in many cases.
In low doses, glycoalkaloids usually cause mild symptoms, such together headache, stomach pain, diarrhea, nausea, and vomiting (35).
In more serious cases, the symptoms encompass neurological disorders, rapid breathing, quick heartbeat, short blood pressure, fever, and even death (36, 37).
In mice, long-term intake the glycoalkaloids may boost the hazard of cancer in the brain, lungs, breasts, and also thyroid (38).
Other pet studies show that the short levels the glycoalkaloids likely found in the human being diet may exacerbate inflammation bowel disease (IBD) (39).
Normally, potatoes contain only trace amounts of glycoalkaloids. A 154-pound (70-kg) separation, personal, instance would have to eat over 13 cup (2 kg) of potato (with the skin) in someday to gain a lethal dose (37).
That said, lower amounts may still reason adverse symptoms.
The levels of glycoalkaloids are greater in the peel and also sprouts than various other parts the the potato. It’s best to protect against eating potato sprouts (37, 40).
Potatoes affluent in glycoalkaloids have a bitter taste and cause a burning sensation in her mouth, an effect that may be a warning sign of potential toxicity (41, 42).
Potato varieties containing high amounts of glycoalkaloids — end 25 mg per cup (200 mg every kg) — can not be marketed commercially, and also some varieties have been banned (37, 43, 44).
Acrylamides are contaminants developed in carb-rich foodstuffs when they’re cooking at very high temperatures, together as throughout frying, baking, and roasting (45).
They are discovered in fried, baked, or roasted potatoes, yet not fresh, boiled, or steam ones (46).
The quantity of acrylamides increases with greater frying temperatures (47).
Compared to other foods, french fries and also potato chips are really high in acrylamides (48).
These compound are offered as commercial chemicals, and acrylamide toxicity has actually been report in people exposed come them in the rectal (49, 50, 51).
Although the lot of acrylamides in foods items is typically low, irreversible exposure may be harmful.
Animal studies show that acrylamides may rise cancer risk and also harm the brain and nervous device (52, 53, 54, 55, 56, 57).
In humans, acrylamides have actually been classified together a possible risk element for cancer (45).
Numerous observational studies have investigated the result of eat acrylamide-rich foodstuffs on cancer risk, and also most did not detect any significant adverse impacts (58, 59, 60, 61).
In contrast, a few studies have linked acrylamides with an boosted risk of cancer the the breasts, ovaries, kidneys, mouth, and also esophagus (62, 63, 64, 65, 66, 67).
High entry of acrylamides may have adverse health impacts over time, however the level of these results is unclear, and also further studies are required.
For optimal health, the seems sensible to limit your intake of french fries and potato chips.
French Fries and also Potato Chips
Potatoes have actually been blamed because that contributing come obesity, cardiovascular disease, and also diabetes.
The main reason because that this is the potatoes space widely consumed together french fries and potato chips — high-fat foods that port a variety of unhealthy compounds. French fries are additionally frequently associated with rapid food.
Observational studies attach the consumption of fried potatoes and also potato chips to weight acquire (68, 69).
Fried potatoes and potato chips may likewise contain acrylamides, glycoalkaloids, and also high quantities of salt, which all might be harmful over time (45, 70, 71).
For this reason, high consumption of fried potato — specifically french fries and chips — should be avoided.
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Potatoes might contain a number of unhealthy link — an especially when fried. Border your consumption of french fries and also chips, and also never eat potato sprouts.