Whether we choose to include potatoes in our diets or not seems to be a decision based on on-trend diets rather than analyzing the nutritional values of this food. There are so many potato types: yellow, red, brown, purple, sweet potatoes and many more but nutritionally they are quite similar. If you consider that excluding them from your daily menu will be of any use to losing weight, we suggest you read the below information before jumping to conclusions.
Potatoes – vast crops for thousands of years
Archeological research has revealed that numerous civilizations diets have been based on potato consumption. (10) For instance, the Inca Empire included maize, various types of potatoes, sweet potatoes, peppers, tomatoes, peanuts, cashew, squash, cucumbers, quinoa to their normal menu. (1) First cultivated by the Moche, Chimu and Inca civilizations in Peru, this food started becoming really popular in Spain, Ireland, Canada and the US. (2)
Potatoes – complex nutritious food
From a nutritional point of view, potatoes are an amazing food. They contain proteins, carbohydrates, vitamins (like Vitamin C and most vitamins from the B complex), minerals (potassium, magnesium, iron, calcium, phosphorus), flavonoids, antioxidants. (3)
In 1925, 2 athletes participating in a study have been fed mostly potatoes for almost 6 moths. The results showed that not only did the 2 young participants maintain a healthy weight, but they felt vigorous and without any cravings or desire to alter their meal plan. (4)
More recently, in 2010, Chris Voigt, an American farmer, followed an all potato diet in order to raise awareness of the importance of this industry. He then stated that, after 60 days, his energy level was quite high, had no sleeping problems, had a solid immune system and all his blood tests in check. Moreover, he had lost 22 pounds. (5)
Why do we avoid potato consumption?
Potatoes are mostly denigrated because of their high carbohydrate content and an increased number of calories when cooked a certain way. For example, 100 grams of boiled potatoes contain just 87 calories, whereas the same amount of French fries has 319 calories and simple salted crisps up to 539 calories.
The high glycemic index is yet another reason why potatoes are avoided and this is the prime reason they are not recommended to people suffering from diabetes.
However, the way we choose to cook this food influences the glycemic index:
| Unpeeled boiled | 65 |
| Peeled boiled | 70 |
| Crisps | 70 |
| Mashed potatoes | 80 |
| Oven baked | 95 |
| French fries | 95 |
Source: (9)
For a healthy person, boiled, baked or mashed potatoes are great options. Cooking and then cooling them in a cold environment has been proven to lead to a 25% decrease of the glycemic index (even if the food is afterwards reheated). (6) Boiling and cooling down potatoes is one way to increase the amount of resistant starch they contain (7) (here you can read more on the matter) which ultimately helps you feel full for a longer period of time. In fact, a study analyzing 40 foods has revealed that boiled potatoes are the most filling one. (8) The satiety decreases however once saturated and trans fats are being added to the cooking.
The glycemic index is influenced by the potato type as well. For example, a medium white potato has a glycemic index of 58, whereas a red one scores up to 89. (11)
There are so many diet trends nowadays. Some (like the Atkins, Ketogenic, Dukan, South Beach, ITG, Stillman, Montignac diets) suggest limiting the carbohydrate intake (cereals, beans and legumes, fruit and veggies) claiming that these foods eventually are broken down to sugar once in the human body while, on the other hand, some diets consider including as many carbs as possible the right way to eat (The Starch Solution, vegan, vegetarian).
It’s hard to say what we should or shouldn’t eat without a thorough context analyses. Each of us is unique and different criteria apply to us according to many specifications. Regarding potato consumption it is of great use to bear in mind that the excessive cooking procedure is the real threat, in other words, the negative impact some methods have on the nutritional values of the food and not the potato itself.
