Get to know this popular food better and learn how it helps in the well being of your health.
The potato is native to the Andes and was initially cultivated by Peruvian Indians at least 4,000 years ago. Spanish explorers took it to Europe in the 16th century, where it became the main source of food for the poorest sections of the population.
Today, the potato is grown all over the world; in fact, it is the most cultivated and most economically important tuber in the world. And, although few people know, the potato, if consumed with the skin and depending on the method of preparation, is a rich source of complex carbohydrates and fiber, in addition to being a nutritious source of compounds that heal.
What do you find in potatoes?
Potatoes are surprisingly nutritious and low in calories. A medium-sized potato, boiled or baked, has 120 to 150 calories, a small amount of protein and very little fat. But the same potato, if served in the form of potato chips, has 450 to 500 calories and up to 35 g of fat; 113 g of potato chips contain about 300 calories and 15 g to 20 g of fat.
When ingested with the skin, potatoes can be allies in the fight against cancer. The skin of this food can contain up to 20 times more chlorogenic acid, a phytochemical with anti-cancer properties, than the pulp. In addition, potato skins also contain ferulic and caffeic acids. These two phytochemicals have antioxidant and anti-inflammatory properties, and they can combine to destroy carcinogens.
Anthocyanins found in the skin of red and purple potatoes are antioxidant pigments that can protect the body from cancer and heart disease. And then there are the protease inhibitors: compounds that hold promise for suppressing cancer in the primary and secondary stages.
Potatoes are also one of the main sources of vitamin C. This important antioxidant vitamin can protect the body from free radicals and improve immunity. Already vitamin B6 present in potatoes protects the heart and can reduce symptoms of depression, insomnia and premenstrual tension (PMS).
Potatoes are also known to be low in sodium and high in potassium, which means they are ideal for fighting high blood pressure and lowering the risk of kidney stones. But there are other elements in the potato that also work in this direction.
A British study found substances in potatoes called kukoamines, which may also be responsible for lowering blood pressure. While it's not yet clear how much of this nutrient is needed in the daily diet to make a difference, this discovery revealed that the potato has more nutritional potential than previously thought.
How to maximize the benefits of potato?
To take advantage of the nutrients, eat baked or microwaved potatoes with the skin on. If you take it off, remove the thinnest layer possible. When cooking, leave the skin and reuse the water where B vitamins may have been.
A study of elderly people found that eating a cup of mashed potatoes a day improves recent and past memory. Scientists believe that the potato aids in the production of brain chemicals that aid memory.
What are the health risks?
Poisoning Risk: Green or sprouted potatoes may contain solanine, a potentially toxic alkaloid if consumed in large amounts.
Digestion and Joint Function: The potato is part of the nightshade family, a plant group that contains alkaloids, which may have some impact on digestive functions and may compromise joint function in sensitive individuals.
Weight Gain: Potatoes are low in calories. However, when fried, or served with butter, it can get fat.
Diabetes: Potatoes can be a problem for people with diabetes or who are trying to lose weight on a diet that prevents fluctuations in blood glucose levels, Due to its high glycemic index (GI) and glycemic load (GL). However, the type of potato and the method of preparation generate variations in these indices. For example, mashed potatoes have a higher GL than boiled potatoes.
How to include potatoes in the diet?
- Add potatoes to soup or broth, and once cooked, mash some to thicken the dish.
- Make a quick cold potato soup: cook the potato, sliced and peeled, until tender. Mash with skim milk (enough to give the potato the consistency of thick soup) and salt. Mix with chopped fresh dill and chives.
- When pureeing, cook the potato with the skin on and use some of the cooking water when mashing it. Save the rest of the water to use in soups or stews.
- Make a salad dressing using mashed potatoes as a mayonnaise substitute, then toss with chopped garlic and lime juice or vinegar.
- To make a colorful potato salad, use purple, red, yellow and white potatoes and keep the skin.
- Add small pieces of boiled potato to the meatballs and hamburger meat.
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