Hailed as a “nutritional giant and the friend of peasants, rulers, and sages”- Potato has become a staple food for different cultures all over the world. The word "potato" comes from the Spanish "patata." It is considered the fifth most important crop worldwide, next to wheat, corn, rice, and sugar cane. Potatoes are edible tubers belonging to the nightshade family that is available worldwide and all year long. They are relatively cheap to grow since it demands less cultivation, rich in nutrients and makes an incredibly delicious treat.
10,000 years ago, potatoes were first domesticated in Andes, South America. Later on, Spanish explorers introduced them to Europe in the early 16th century and then continued to set off to its startling popularity across the world paving the way for potato frenzy. Let’s get to know some of the surprising health and nutrition benefits that make it a healthy diet staple:
1. It is low-calorie. A medium-sized baked potato contains only about 110 calories. Though potatoes are rich in starch, it contributes fewer calories than the equivalent portion of pasta or rice.
2. It is packed with important minerals. Potatoes are known as a good source of iron, phosphorous, calcium, magnesium, and zinc. These minerals all help the body to build and maintain bone structure and strength.
3. It has more potassium than Bananas! Did you know that potato skin is a rich source of potassium? Compared to bananas, it has higher potassium content. Thus, it is best to include potato skin especially when baked- which is, by the way, the healthiest way to prepare it!
4. It helps in lowering blood pressure. Other than the fact that it is potassium-rich, scientists at the Institute for Food Research have discovered that potatoes contain chemicals called kukoamines, which are associated with lowering blood pressure.
5. It supports gut health. Potato and their skin contain a good deal of fiber. It being a resistant starch is particularly beneficial for the gut microbiome. It can aid in relieving constipation for it promotes efficient digestion, prevents some chronic diseases, and reduces the risk of developing colon cancer.
Many people including health professionals may sometimes give some negative connotations when it comes to eating potatoes. However, it is important to note the importance of proper preparation in consuming this vegetable. Potatoes contain glycoalkaloids compounds like solanine, arsenic, and chaconine that could be toxic when eaten. According to the NIH, it is best to "never eat potatoes that are spoiled or green below the skin."
Nevertheless, it is recommended to consume potatoes or any food in its whole, unprocessed form. Baking or microwaving a potato is the best way to prepare it because it causes the lowest amount of nutrient loss. Just remember, if prepared the right way, potatoes can make a nutritiously satisfying healthy dish!
//JBC
References:
BBC Travel. How the Humble Potato Changed the World. Retrieved from https://www.bbc.com/travel/article/20200302-the-true-origins-of-the-humble-potato
BBC Good Food. Top 5 Health Benefits of Potatoes. Retrieved from https://www.bbcgoodfood.com/howto/guide/top-5-health-benefits-of-potatoes
Nourish by WebMD. Health Benefits of Potatoes. Retrieved from https://www.webmd.com/diet/health-benefits-potatoes#:~:text=Potatoes%20are%20a%20good%20source,help%20your%20body%20function%20properly.
