Potatoes rank as one of the most favored vegetables in France, surpassing tomatoes and lettuce. © Freepik

Essentially a staple in our meals, potatoes come packed with nutritional benefits that are often overlooked. High in nutrients and antioxidants, this starchy vegetable is also known for its long shelf life and affordability, making it a cost-effective and sustainable choice. But what makes this tuber beneficial for our health? Let’s explore.

If you’re a fan of potatoes, you’re in luck! This tuber, which nutritionists categorize as both a vegetable and a starch, is an affordable source of essential nutrients like potassium, vitamin C, fiber, and antioxidants. However, it’s vital to incorporate them into your meals in a balanced manner.

Potatoes: What Are Their Health Benefits?

A Nutrient Treasure:

This versatile vegetable is rich in potassium, a crucial mineral that aids in regulating blood pressure as well as supporting muscle and nerve function. Additionally, it serves as a vital source of vitamin C, which plays an essential role in cell protection, the immune system, and skin health.

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Rich in Resistant Starch:

This specific type of starch is not digested in the small intestine but makes its way to the colon, where it feeds beneficial gut bacteria. The result is improved digestion, which may lower the risk of certain chronic illnesses, including type 2 diabetes and various cancers affecting the digestive tract (colon, rectum, esophagus, intestine, stomach, liver, pancreas).

A handy tip: Allowing cooked potatoes to cool before eating increases their resistant starch content, providing even more digestive health benefits as well as helping to regulate blood cholesterol levels.

Offers Antioxidants:

Potatoes are packed with powerful antioxidants, including carotenoids and polyphenols, which help neutralize free radicals in the body. Their effects can decrease oxidative stress, preventing cellular damage, contributing to premature aging, and diminishing the risk of various diseases.

Among these antioxidants, lutein and zeaxanthin are particularly beneficial for eye health, while flavonoid molecules offer additional protection against cellular harm.

Potatoes: How to Maximize Their Benefits?

The way we cook potatoes can significantly affect their nutritional value. To get the most out of their benefits, consider the following tips:

Keep the Skin: Retaining the peel helps preserve beneficial vitamins, minerals, and fiber that support digestion and gut health.
Steam or Boil: Cooking them in water or through steaming retains most of the nutrients. Steaming, in particular, is gentler and preserves heat-sensitive vitamins.
Bake in the Oven: Using minimal canola oil and adding herbs like parsley can enhance flavor without excessive fats.
Avoid Frying: Steer clear of frying and excessive salt to prevent boosting fat and calorie levels while losing some nutrients. Additionally, fried potatoes are often heavily salted, which can harm cardiovascular health.
Cool After Cooking: Allowing cooked potatoes to cool increases the amount of resistant starch.
Limit Fats: Seasoning with natural herbs and spices is better than introducing unhealthy fats.

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Moreover, there are various potato types, each offering different nutritional advantages.

For instance, sweet potatoes are loaded with beta-carotene, beneficial for vision, the immune system, and skin health, while red potatoes contain anthocyanins, antioxidants that reduce inflammation, protect heart health, and enhance memory.

IMPORTANT NOTE

It’s crucial to integrate potatoes into a balanced diet. To achieve this, pair them with lean proteins and a variety of vegetables for a meal that is both nutritious and satisfying.