The Nutritional Benefits of Potatoes: A Complete Guide to this Versatile Vegetable

2024-04-03 16:53:22
In one serving, the vegetable provides copper, potassium, phosphorus, iron, zinc, magnesium, and vitamin C (Illustrative Image Infobae)

Despite being an underappreciated food for years among those who pursue a low-calorie, carbohydrate-free diet, the potato is a vegetable that should not be left aside if you are looking to have a balanced diet.

It is one of the so-called tubers, which in many countries is considered a basic food for its energy contribution. In addition, it is economical and has infinite variables when it comes to bringing it to the table.

In the land of the Incas, potatoes grow naturally in a wide variety of textures and colors: red, blue, purple, yellow and pink (Illustrative image Infobae)

Solanum tuberosum is the scientific name of the potato – also called potato in some countries. It is a herbaceous species belonging to the genus Solanum of the nightshade family, native to the region that includes the highlands of the central Andes.

Specifically, its origin is located in a region that is currently located in the Andes of southern Peru and the extreme northwest of Bolivia and its first cultivation dates back to between 8000 and 5000 BC.

It was used by the ancient Incas, who consumed them regularly, before the arrival of Christopher Columbus to America. And it was from this fact and until today that the potato achieved worldwide distribution and is considered a staple food in a large number of countries.

The folic acid and iron in this food helps treat anemia; which also stimulate and produce red blood cells in the body (Illustrative Image Infobae)

In the land of the Incas, the Peruvian highlands, potatoes grow naturally in a wide variety of textures and colors: red, blue, purple, yellow and pink. And it is this diversity that is reflected in the different ways of preparing them that shape the current gastronomy of Peru.

The main mode of transporting potatoes used by the oldest Andean people was running or walking: they might easily carry dehydrated potatoes and quickly cook a broth with local herbs, chili peppers and water from the mountain river if they were hungry.

Of course, the Incas were the first to consume potatoes. The story goes that they made a food called “chuño” with it, which consisted of dried potatoes that formed a kind of cookie that they fed to their armies and slaves. It also worked as a reserve food for times of hunger.

The potato was used by the ancient Incas, who consumed them regularly, before the arrival of Christopher Columbus to America (PXHere)

The National Autonomous Institute of Agricultural Research (INIAP), dependent on the Ministry of Agriculture of Ecuador, promotes the consumption of potatoes due to the nutritional properties they have, as an important source of vitamins and minerals, which contribute to preventing malnutrition and degenerative diseases.

“For their daily performance, human beings require at least 49 nutrients, which can be supplied in an appropriate diet and most of them are present in the potato tuber,” said Xavier Cuesta, researcher at the National Roots and Tubers Program. from that institute.

And following acknowledging that “there is a belief that potatoes have a higher calorie and fat content than rice and noodles, therefore they make you fat,” the expert clarified that “this assessment is incorrect, since potatoes have almost no fat.” and the energy value is low, comparable to some legumes.”

Fresh potatoes are virtually free of fat and cholesterol, while the protein content in the tuber is low and it has an excellent biological value, comparable to that of eggs.

A medium-sized potato provides 26% of the daily requirement of copper, 17 to 18% potassium, phosphorus, iron; and between 5 to 13% zinc, magnesium, and manganese, and up to 50% vitamin C.

Despite being a demonized food for years, the potato is a vegetable that should not be left aside if you are looking to have a balanced diet (Freepik)

Among the health benefits of potatoes, specialists highlight the following:

• It is a 100% natural energy source.
• It has high levels of antioxidants and essential nutrients.
• It is anti-inflammatory so it is an excellent option if you suffer from arthritis and rheumatism.
• The folic acid and iron in this food helps treat anemia; which also stimulate and produce red blood cells in the body.
• Potato juice helps relieve rashes, burns and irritations caused to the skin by external factors because it has anti-irritant and anti-inflammatory properties.
• It helps treat any condition related to the cardiovascular system and hypertension by improving blood circulation. This is because it has a high content of chlorogenic acid and acts as a natural diuretic.
• Raw potato juice is also a medicinal element in case of acute gastritis and gastroduodenal ulcer processes.

The potato is one of the most consumed foods worldwide due to its versatility when cooking it (Freepik)

According to Aracelly Bravo, a professor of Nutrition and Dietetics in Peru, “it is advisable to consume potatoes boiled in water or stewed or baked.” “In this way it can feed us correctly, satisfy us, help us control glucose levels and avoid peaks at times of appetite,” he said, while highlighting that “other cooking methods, such as frying, apply very high temperatures that They transform the structure of the food and, when cooked in oil, its energy value increases too much, in addition to mixing with fats, because its starches absorb the oil and constitutes a combination that is not advisable to consume frequently.

Starch is one of these complex carbohydrates and is present in tubers, legumes and cereals. But if you cool these foods before consuming them, their benefits are multiplied.

“When refrigerated, the starch becomes resistant to digestion, reaching the colon whole, and it is more advisable,” explained the Spanish nutritionist Alba Coll, who explained that “this is because it is not transformed into glucose, but into fiber, the favorite food of the bacteria that populate the intestinal microbiota.”

Consumed in excess, potatoes can cause gastrointestinal symptoms (Getty)

Despite all the benefits listed, one effect that those who consume large quantities of cooked potatoes may experience is an increase in their blood glucose level. Potatoes are rich in carbohydrates, which are transformed into glucose in the body and increase blood sugar levels. If a large amount of cooked potatoes is consumed, this effect can be significant.

Additionally, potatoes can cause digestive problems. This is because the fiber found in potatoes can cause bloating, gas, and stomach discomfort if consumed in large quantities.

On the other hand, excessive consumption of cooked potatoes can also affect cardiovascular health. Potatoes are rich in potassium, which is beneficial for heart health, however, their sodium content can increase blood pressure, which can be a problem for people who already have hypertension. In addition, cooked potatoes contain oxalic acid which, if consumed in excess, can promote the formation of kidney stones.

In summary, consuming a lot of cooked potatoes can have different consequences on the body. From an increase in blood glucose levels and digestive problems, to effects on cardiovascular and kidney health. It is important to consume them in moderation and within the framework of a varied and healthy diet.

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