What are potatoes rich in

7 reasons: why potatoes are healthy

Table of Contents

  1. Potatoes contain a lot of good nutrients
  2. Potatoes can protect the cells
  3. Potatoes can improve digestion
  4. Potatoes improve blood sugar levels
  5. Potatoes fill you up and avoid cravings
  6. Potatoes are gluten free
  7. Potatoes don't make you fat!
  8. The tuber can be prepared in so many ways
  9. Our 30 best potato recipes
  10. FAQs - the most common questions
    1. How many calories are there in a potato?
    2. How many calories do jacket potatoes have?
  11. Knowledge to take away

Potatoes have a bad reputation, especially in the USA, and are considered fattening foods. But this is mainly due to the fact that potatoes in the fast-food nation are often consumed in the form of fries, chips and Co. with a good portion of fat, which makes the tuber a calorie bomb (1).

But as a pure potato, the calorie content is actually quite moderate and that makes the potato healthy:100 gram contain cooked potatoes 69 calories. “Side dish competitors” such as rice (100 grams, approx. 90 calories) or pasta (100 grams, approx. 150 calories) contain more.

There is a great deal of health potential in the ancient cultivated plant: we have summarized some of the reasons why potatoes are healthy for you.

1. Potatoes contain a lot of good nutrients

Potatoes are an excellent source of a wide variety of vitamins and minerals. 100 grams of peeled and boiled potatoes provide you with the following nutritional values:

POTATOES Peeled CookedPER 100 GRAM
Calories69 kcal
protein2 g
fat0.02 g
carbohydrates14 g
water77 g
Fiber1.56 g
vitamin C12 mg
potassium384 mg

Also read:Commodity knowledge about potatoes with interactive infographic

Depending on the variety and preparation, the nutritional values ​​of potatoes can vary. Of course, the number of calories increases significantly if you fry or deep-fry the potatoes in fat.

At two grams, the vegetables only provide very little protein, but they are of particularly high quality. The body can convert the proteins of the potato relatively easily into the body's own proteins. In addition, the tuber scores with a considerable amount of B and C vitamins. Just three potatoes cover almost two thirds of our daily vitamin C requirement. Is that not enough? Then we mention the fact that 15 different minerals and trace elements have been detected in the potato. The high potassium content is particularly noteworthy. Good arguments that make potatoes healthy.

Tip: The skin of the potato also contains important vitamins and minerals. If you have the opportunity, you should always use the peel of the tuber when you prepare it (2).

Potatoes provide you with important nutrients in their natural state and are moderate in their caloric intake. However, a high-fat preparation method can quickly destroy this.

A slightly different potato recipe: potato and herb waffles

2. Potatoes can protect the cells

Free radicals are harmful molecules that attack our cells and render them inoperable. The damage can go so far that a cell is degenerated, resulting in cancer (3).

Antioxidants can protect our cells by potentially neutralizing these molecules. You can thus reduce the risk of heart disease, diabetes and cancer. According to a study, for example, more antioxidants that can suppress the growth of liver and colon cancer cells have been found in potatoes (4).

In subsequent studies it was also found that colored potatoes, such as the red potato variety "Laura" or the blue original potato from South America, contain three to four times more antioxidants than white potatoes. This makes them potentially more effective at neutralizing the free radicals and could be a factor in making these potatoes healthy (5).

All of this information comes from representative studies, but should be treated with caution: The results come from test tube studies. Further research is needed in order to be able to make reliable health recommendations regarding the antioxidants in potatoes.

Potatoes are a very suitable source of cell-protecting antioxidants, which can reduce the risk of chronic diseases.

3. Potatoes can improve digestion

Anyone struggling with stomach ailments such as heartburn should take daily care for a long period of time 200 milliliters of potato juice to take in. The alkaline effect of the potato usually leads to quick relief of the symptoms.

Even with acute gastrointestinal complaints Mashed potatoes proven to be very helpful. Due to the starch contained in potatoes, acids and toxins, such as those caused by diarrhea, can be bound and thus have a calming effect. In addition, mashed potatoes are easy to digest and do not put additional strain on the stomach - provided it is prepared for this purpose without milk.

Potatoes are not only healthy and helpful for complaints in the stomach region: also forrheumatic infections, sprains or mosquito bites Cold compresses made from washed raw potatoes can have healing properties. To do this, the potatoes are washed, grated with the skin and mixed with a little milk to a creamy pulp (6).

If you are looking for consolation in eating when you are in trouble, you might find an alternative in mashed potatoes: The mash is just as soft and mild as pudding, but has significantly fewer calories. You will find numerous recipes in our recipe collection.

In addition to health-promoting properties in terms of intestinal health, potatoes can also prove to be a natural home remedy for rheumatic complaints.

4. Potatoes improve blood sugar levels

And then there is one more fact that makes potatoes healthy: Potatoes are high in starch - this is a well-known fact. However, the starch contained in potatoes is specifically called resistant starch designated. This type of starch is not broken down, but is completely absorbed by the body and becomes a source of nutrients for beneficial intestinal bacteria in the intestines (7).

You can also read about this:Resistant starch: lose weight with potatoes from the day before

Modern research has already linked numerous health benefits to the resistant starch in potatoes, such as the Reducing insulin resistancewhich in turn improves blood sugar control (8).

For example, a study of type 2 diabetes patients found that consuming a meal of resistant starch can help lower excess blood sugar better after just one meal and reduce insulin resistance by 33 percent (8).

Potatoes contain resistant starch, which helps reduce insulin resistance in the blood and thus can help improve blood sugar levels.

5. Potatoes fill you up and avoid cravings

In addition to the numerous health-promoting nutrients, the potato has a satiating effect, which makes potatoes healthy.

There is hardly any other food that people find as filling as the potato. This is what at least one group of researchers from the University of Sydney found out when they asked test subjects about their feeling of satiety after consuming various foods (10).

The long carbohydrate chains of the tuber, which can only be digested slowly, are responsible for this. Another advantage is the fact that the vegetables not only keep you full quickly, but also for a long time, which can prevent food cravings (11).

A tip to make it even more filling: Let the potatoes cool down briefly after cooking. Then "resistant starch" forms, which the body can break down even more difficultly.

Also read:Potato Diet: How To Lose Weight With Potatoes

Studies have shown that potatoes have a filling effect. This not only makes them an ideal companion in everyday life, but also in diets in which food cravings are to be avoided.

6. Potatoes are gluten free

Most people do not experience any adverse effects on the consumption of foods containing gluten, such as products made with spelled, wheat, barley or rye.

Still, there is a not inconsiderable proportion of people who are under Celiac disease suffer, which can lead to a pathological sensitivity to foods containing gluten. Symptoms include severe stomach pain, diarrhea, constipation, gas, and rashes (12).

In this video our expert Prof. Dr. Stephan C. Bischoff what exactly is gluten and what celiac disease means:

There are also people who have not been diagnosed with celiac disease, but who still do without products containing gluten. They report that avoiding these foods leads to a lower feeling of fullness and overall better well-being.

Well-stocked supermarkets now stock gluten-free products, but there are also simpler and cheaper ways to eat gluten-free. In contrast to some carbohydrate-containing products such as bread or pasta, potatoes are naturally gluten-free and can therefore be easily integrated into such a diet. Another point that makes potatoes healthy.

Attention is advised when you click on processed potato products because industrially processed foods are often mixed with gluten-containing binders (13).

Also read:Gluten intolerance - many sufferers clueless

Potatoes are naturally gluten-free, which makes them an excellent food choice for people with celiac disease or gluten sensitivity.

Potatoes don't make you fat!

Because of their high starch content, potatoes are ideal to fill you up. The polysaccharides are digested very slowly by the body, in this way the blood sugar level remains constant for longer. The potato also provides potassium, vitamins B1, B6 and vitamin C. Potatoes have fewer calories than cooked rice and cooked noodles. Another advantage that makes potatoes healthy: There is no fat in the vegetables.

Indeed: When boiled potatoes are made into French fries, the calorie content also changes. 150 grams of french fries have about four times the energy content. Around 24 percent of the harvested potatoes end up in products such as French fries, chips or croquettes. Perhaps it is also because of these products that potatoes have not yet completely shed their image as fattening foods.

Unlimited imagination when preparing potatoes

In the previous paragraphs we already explained what makes potatoes healthy. But the vegetables not only bring health benefits with a moderate calorie content and other great nutritional values, they are also delicious and very versatile.

Especially in the "land of potatoes", here in Germany, you will find countless types and forms of preparation that can simply overwhelm you. Whether boiled, baked, fried or steamed: If you do without unnecessary fat, most potato dishes remain a healthy meal and can be easily prepared without the need to cook.

Potatoes should not have any green spots when you buy them and like dark and cool storage options.

Read about this in our article:Are green potatoes poisonous?

Anyone who thinks that the potato is only good as a side dish for roasts and Co. is wrong. The Earthling can also be a real treat, for example in a sweet casserole or cake.

Potatoes are delicious, versatile, and easy to add to your diet. To keep the potato as healthy as possible, try boiling, baking, or steaming it.

So that we can make your choice a little easier, we have put our best recipes together in a cookbook!

Our 30 best potato recipes

FAQs - the most common questions

How many calories are there in a potato?

On average, a potato weighs 100 grams and provides 69 kilocalories. If the potato is smaller or larger, then the tuber provides fewer or more kilocalories.

How many calories do jacket potatoes have?

Jacket potatoes are only cooked in salted water; thus it has no effect on the calorie content. 100 grams of jacket potatoes provide 69 kilocalories. But: When cooked potatoes cool down, around 10 percent of the starch they contain becomes indigestible - and consequently does not provide any calories. This indigestible starch is also known as "resistant starch".

Knowledge to take away

Why are potatoes healthy? Potatoes are rich in vitamins, minerals and antioxidants, all of which are related to health benefits. They contain valuable nutritional values ​​with a fairly moderate calorie content.

Numerous studies have shown that potatoes can improve blood sugar levels and reduce the risk of serious chronic illnesses, and thus benefit our health.

What makes the potato healthy is that it can relieve painful inflammation and gastrointestinal discomfort. Potatoes are also very filling, which can be very useful when following a diet and avoiding food cravings.

All in all, it is not without reason that potatoes have been a staple food and so popular in Germany and other countries around the world for so long. In terms of both health and taste, almost everyone gets their money's worth with potatoes!