Let’s start with potato. Does potato help you in gain weight?
Will potatoes cause me to gain weight? Myths disproved! We enjoy categorizing foods as nice or terrible. Quinoa is good, sugar is terrible, spinach is good, pizza is bad, flaxseeds are good, but potatoes are horrible, bad, and bad! Don’t ever think of using potato for weight gain.
We only think of potatoes as a high-carbohydrate food that causes us to gain weight. Many people do not believe it qualifies as a vegetable, despite the fact that veggies are intended to be healthful. However, this is not totally true, much to your surprise. Today, we expose nine potato myths that will change the way you think about them.
Myth: Sweet potatoes are better than white potatoes?
Fact: Each type of potato has its own set of health benefits and nutritional value. A 100-gram serving of both types of potatoes contains the following nutrients:
Sweet potato is a root vegetable. potato (white) 3 grams of fiber 2.1 grams of fiber Potassium is 5% of the total. 3.5 percent potassium 33 percent vitamin C 16 percent vitamin C Magnesium is 6% of the total. Magnesium is 5% of the total.
4 percent iron 6 percent iron. As a result, the conclusion is that they are not that dissimilar to occupy opposite ends of the spectrum as good or terrible. In fact, if we compare the values, we can see that they are quite comparable.
Potatoes boost blood sugar because they’re high in carbs, right?
Fact: The glycemic index is a scale that classifies foods according to how much they raise blood sugar levels. To avoid a sharp rise in blood sugar, it is recommended that you eat meals with a low glycemic index.
Potatoes have a medium glycemic index and do not cause dangerously high blood sugar levels. Potato has a glycemic index of 56. The most important factor is how you consume the potato. They become fatty when they are deep fried or shallow fried.
Potatoes are not fattening. It’s all about how and how much you eat them, right?
Due to the unfavorable reputation that potatoes have received, you may want to say goodbye to them. What’s more? According to Dr. Siddhant Bhargava, they can be consumed in moderation without causing weight gain. Potatoes have a poor reputation for being unhealthy and causing weight gain for as long as we can remember. But are they the real culprits?
Dr. Siddhant Bhargava debunks this fallacy in a video posted to his Instagram account.
“Trust me, potatoes are not the reason for your weight gain,” he explains. Now you know not to blame the bechara potato and to eat a well-balanced diet.”
According to the expert, no single ingredient may assist a person lose or gain weight. When it comes to potatoes, it’s all about how you eat them that makes a difference. It’s fine if you consume it once a day in the shape of a vegetable. However, if you combine it with a fatty burger and a milkshake and claim that the potato fries made you fat, you are mistaken. Yes, potatoes are carbs with a high glycemic index, but everything can be included in your diet if eaten in moderation,” says Dr. Bhargava.
Here are some of the health benefits of potatoes that you should be aware of:
To begin with, potatoes are high in fiber and can help you feel fuller for longer. They are also thought to help maintain good digestive health. Let’s take a look:
Aids in the improvement of digestive health: The fiber present in potatoes is known as’resistant starch,’ and it contains both soluble and insoluble fiber. This starch is thought to work as a prebiotic, assisting with digestive problems such as constipation and irritable bowel syndrome. Aids in the prevention of diseases: Potatoes are high in antioxidants, which means they can protect cells from free radical damage. To obtain the most benefits from potatoes, try to leave the skin on. Aids in the reduction of blood pressure: Potassium and magnesium are abundant in this popular vegetable. When you don’t receive enough potassium, your body retains sodium, which is thought to raise blood pressure. So, to help you keep protected, eat a potassium-rich diet that includes potatoes!
It’s all about sweet potatoes here! They have a low calorie count but are high in dietary fiber and water. Because fiber takes a long time to digest, eating it might keep you full and prevent unwanted hunger pangs. In addition, a study published in the Journal of Medicinal Food discovered that sweet potatoes can decrease fat cells. Isn’t it fantastic?
Is it possible to gain weight by eating potatoes?
Potatoes and rice are both complex carbs that will not make you fat if consumed in moderation. However, if they are cooked with butter, margarine, cream, or any other rich material instead of just boiling in water, they can cause weight gain. Rice and potatoes can have a high calorie content depending on how they are cooked.
For example, 375 calories are in a 5-ounce (142g) amount of hash browns cooked in oil or butter, whereas 435 calories are in a 5-ounce (142g) portion of French fries. Deep-fried potato chips have more than five times the amount of calories as a boiled potato.
Rice that has been fried or cooked in fat, such as chicken rice or nasi biryani, contains more calories than steamed rice.
Portion size selection can also contribute to weight gain. If you double the servings or consume high-calorie potato and rice recipes on a daily basis instead of as a treat, you’ll rack up the calories. Weight gain can also be exacerbated by a lack of physical activity.
Is it true that eating rice and potatoes increases your risk of developing type 2 diabetes?
The majority of rice and potato varieties have a high glycemic index, which has been associated to an increased risk of type 2 diabetes. This is because starchy carbs break down quickly into glucose and are absorbed into the bloodstream, causing blood sugar and insulin levels to rise.
The data against rice and potatoes, on the other hand, is inconclusive. While some studies have discovered a link between these foods and diabetes, others have not.
Rice and potatoes offer many nutritional benefits, but they should be consumed in moderation as part of a balanced diet, according to health experts. When it comes to rice and potatoes, portion size and healthy cooking methods are important considerations.
Diabetics can eat nutritious rice and potato recipes in limited amounts as part of a healthy diet that includes whole grains, lean proteins, and high-fibre fruits and vegetables.
How can I make a nutritious potato and rice dish?
Rice and potatoes can be cooked in a variety of nutritious ways, including steaming, boiling, and baking. Instead of deep frying potatoes, stir-fry them in a healthy oil like canola, soya, olive, sunflower, corn, and other unsaturated fatty acid-rich oils.
Rice and potatoes, in moderation, can be enjoyed in a variety of ways,” says Ms Peggy Tan, dietitian at Tiong Bahru Community Health Centre. If you want French fries, create your own by frying potato strips in the oven. Use skimmed milk instead of cream and butter to make a healthy mashed potato.
Potatoes are one of the most widely consumed vegetables. They are, in fact, one of the most adaptable vegetables on the market. They can be converted into French fries, tasty pakoras, tikkis, and a variety of other delectable appetizers. People who are trying to lose weight, on the other hand, dislike them. Many people avoid potatoes in their weight loss programs because they believe they are their nemesis and that eating them prevents weight loss. This is especially true for persons who are on a low-carbohydrate weight-loss regimen. Potatoes are also linked to a variety of health issues, including high blood sugar, diabetes, and hypertension, or high blood pressure. If you have either of these diseases, your nutritionist or doctor will tell you to avoid potatoes. The truth, however, is not as frightening as it appears.
Potatoes are high in calories, right?
Fact: A large fat potato, which is rarely found in Indian grocery stores, contains 258 calories (flesh and skin), 0.37 gram fat, 57.97 gram carbohydrate, and 6.2 gram protein. Potatoes only cause weight gain when consumed in large quantities on a regular basis. It’s also important to consider how they’re consumed. The best potatoes are those that have been baked or steamed.
Myth: Potatoes aren’t considered vegetables.
Potatoes are botanically classed as a vegetable, but nutritionally, they are classified as a starchy food. When potatoes are consumed as part of a meal, they are substituted for other starchy carbs such as bread, pasta, or rice.
Fact: When potatoes are prepared in a healthy manner, such as baked, boiled, roasted, or steamed, they do not interfere with any weight-loss program. In fact, because they are complex carbohydrates, they can help you lose weight. However, combining potatoes with cream, cheese, butter, or any other dip will almost certainly result in weight gain. Fries and chips should be avoided at all costs.
Sandeep Kumar is Professional Gym and Health Trainer. He also writes about fitness at kurrentaffair and Vaultnews. Apart from this Sandeep is a best health product reviewer. His all product reviews comes after extensive research and used.