According to some people, potatoes are the fattiest foods ever consumed by people. Others say that they can be used for weight loss. The right ones say that potatoes are best to gain and lose weight, depending upon the forms they are consumed in. This is a myth going on for decades now. “Does potatoes make you gain weight?” Well, think it over for a moment. Is it the potatoes that make you gain weight or yourself?
What do potatoes contain?
Potatoes contain vitamins and minerals including potassium and vitamin C. they are rich in water (when fresh) and contain carbs, proteins, and fiber. The fun part is, they do not contain any fat. However, this does not mean that you can eat potatoes all day every day. There needs to be a balance in everything and potatoes are no exception.
A boiled potato without the skin in a 2/3 cup of 100 grams contains the following nutrients:
| Water | 77% |
| Calories | 87 |
| Proteins | 1.9 grams |
| Sugar | 0.9 grams |
| Fat | 0.1 grams |
| Fiber | 1.8 grams |
| Carbs | 20.1 grams |
Studying the table above, doesn’t a boiled potato seem like the healthiest item ever? The only fatty ingredient it contains will be in the form of starch which comes in the form of carbs. The carb content ranges from 60-80% of dry weight. Notice that when you intend to lose weight, the first thing you cut from your list is the consumption of carbs.
The health benefits of potatoes
Following are a few health benefits you will get after eating potatoes:
- Potatoes improve the digestive system. The fiber present in a potato is considered resistant starch that benefits both soluble and insoluble fiber. It acts as a prebiotic and relieves issues such as constipation and irritable bowel syndrome.
- Potatoes contain antioxidants that help fight free radicals that can cause damage to the cells. By leaving the skin on of potato, this benefit multiplies greatly.
- When your body lacks potassium and magnesium, your blood pressure level raises because this decreased concentration causes the sodium to retain. Potatoes contain the potassium and magnesium necessary for a balanced blood pressure level.
- They are affordable in almost every country of the world and can be made into an entire dish to satisfy a family.
Different forms of potatoes and whether they are healthy or not
If we talk about the forms of potatoes one by one, these are at the top:
Sweet potatoes
Sweet potatoes have low calories and high water content, as well as a suitable amount of dietary fiber. Consuming fiber helps stay full and satisfied for a period of time, helping you avoid unhealthy hunger cravings. What’s more, sweet potatoes help shrink fat cells in the body. What could be better than that?
French fries
Now hold on a minute. Before you go blaming a potato in a French fry for the rapid weight gain you experienced, remember the oil it was fried in. it is said that one small serving of French fries contains a whole cup of oil. It is the oil that contains so many calories and fat,
not the potato. Yeah if you eat an air-fried potato, it won’t do as much harm as an oil-fried one.
Stuffed potatoes
Well, this depends on the filling you stuff it with. If you fill it with cream cheese and heavy cream, you can’t blame the poor potato for your weight gain. Yeah if you fill your potatoes with peas and vegetable fillings, you will be good to go.
How to lose weight with potatoes?
The best way to lose weight using potatoes is to eat nothing but boiled potatoes all day. For breakfast, lunch, and dinner, all you will eat are boiled potatoes without the skin. Although that is highly effective and you are sure to lose at least 5 kilograms in a month, you may gain all the weight back once you switch your diet and come back to eating proper meals. Even if you try to maintain your weight, you will get fluffy by eating anything other than boiled potatoes.
A potato diet
Losing weight through potatoes will require you to eat potatoes in only the following forms:
- Boiled potatoes
- Steamed potatoes
- Baked potatoes
- Raw potatoes
Count your calories and you should be good to go. Do not eat:
- Yams
- French fries
- Hash browns
- Potato chips
The bottom line: Potatoes do not make you gain weight
The way you eat your potatoes affects your weight gain and weight loss, not the potato itself. As I said, a potato is the best ingredient to gain or lose weight. If you are using boiled potatoes, you can add a few spices to add extra flavor, but dairy products are to be avoided at all costs. Also, if you exercise daily and keep a healthy diet using potatoes instead of eating only potatoes, that can also help lose and maintain your weight. But remember not to be fully dependent on only potatoes.
