4 Reasons to Consume Potatoes

The belief that potatoes are fattening is one of the biggest misconceptions in the world of nutrition. This is due to several unrelated factors. Firstly, potatoes are often confused with other, less valuable products that are cheap and white. Insignificant pasta and bread are considered highly processed products that do not provide nutrients, but only drastically increase blood sugar levels and lead to obesity. Potatoes are indeed cheap, but that does not mean they are less valuable! In reality, despite the high glycemic index of potatoes, the glycemic index is not a good indicator of the nutritional value of a product. Adding lean meat and fiber-rich vegetables to potatoes will immediately stabilize blood sugar levels. The supposed fattening properties of potatoes may also stem from the way they are traditionally served on Polish tables. Schabowy with potatoes is one of the most popular national dishes, but it has little in common with a healthy meal. Schabowy is breaded and fried in deep fat, and the potatoes are served with generous amounts of high-calorie sauce. It is hard to believe that it is the potatoes that should lead to fat accumulation in this meal. It is also worth noting that one never says: schabowy with potatoes and broccoli, but in fact, potatoes are not harmful to the figure. In April 2012, it was shown at the University of Washington that regular consumption of potatoes is not associated with obesity, diabetes, or elevated CRP levels (inflammation marker).

It was previously mentioned that potatoes have a high glycemic index. In theory, consuming a product with a high IG leads to a rapid increase in blood sugar levels, which then drops significantly, leading to a state of hypoglycemia, when we have a strong craving for sweets and start eating simple carbohydrates, restarting the whole cycle. However, this theory applies to processed products, but not to potatoes. After consuming potatoes, instead of feeling hungry, there is a very strong sense of satiety. In 1995, Dr. Susanna Holt developed the concept of the satiety index, which compares products in terms of their satiating effect after consumption. This can be due to the high water or fiber content of the product. But how is it possible that potatoes have a high glycemic index but do not cause a feeling of hunger? The index distinguished 38 different food products, but boiled potatoes were the clear winner! Potatoes have a low fiber content but a high water content, hence products like fries or chips, although made from potatoes, do not have a satiating effect as they have been deprived of water in the manufacturing process.

Potatoes are not only low in calories, but also abundant in minerals and vitamins. They are particularly known for their high potassium content. One large potato can contain up to 1,5 grams of potash, which is about 33 percent of an adult's daily requirement for this ingredient. Potatoes also provide a rare mineral - manganese, which is essential for the proper functioning of metabolism and maintaining strong bones. In regards to vitamins, potatoes are a particularly rich source of vitamin C. One tuber provides about 21 milligrams, which is 28 percent of the daily requirement. A high intake of vitamin C can be helpful in fighting diseases, helping to shorten the duration of illness. Potatoes also contain a lot of vitamin B6, which supports the functioning of the nervous system. Although sweet potatoes are often presented as a better variety of traditional potatoes, in reality they are simply different, but not necessarily better.

Potatoes are among the most rewarding food items in terms of cost, which means that they offer substantial amounts of nutrients at relatively low costs. A study conducted by Dr. Adam Drewnowski in 2013 found that potatoes ranked second in terms of nutritional value compared to other food items, in terms of money spent per unit mass. This means that by consuming potatoes, we can provide our bodies with a significant number of vitamins and minerals while saving money on grocery shopping.