Importance of well balance diet
All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.
POTATOES
Typical serving size:
1 medium potato (6 oz or 173 g)HOW THEY HARM
Toxic risk Digestion Joint function Weight gain DiabetesWHAT THEY HEAL
Cancer Hypertension POTATO FACTSAlthough they are often associated with Ireland, potatoes are native to the Andes Mountains and were first cultivated by Peruvian Indians at least 4,000 years ago
Spanish explorers introduced potatoes to Europe in the 1500s, where they became a staple food source for the poor
Potatoes are now cultivated worldwide; in fact, they are the world’s largest and most economically important vegetable crop
For most North Americans, potatoes are a major component of the diet—usually in processed forms that are high in fat and salt
However, on their own, potatoes are surprisingly nutritious and low in calories
A medium-size baked or boiled potato has between 120 and 150 calories, a small amount of protein, and almost no fat
The same potato turned into potato chips has 450 to 500 calories and up to 35 g of fat; 4 oz (113 g) of french fries contain about 300 calories and 15 to 20 g of fat
When eaten with the skin, they are high in complex carbohydrates and fiber and also provide vitamins B6, and C, and magnesium
Health Benefits
Fights cancerPotato skins are rich in chlorogenic acid, a phytochemical that has anticancer properties
Korean scientists found that potato peel can contain up to 20 times more chlorogenic acid than the pulp
Lowers blood pressure
It’s well known that potatoes are low in sodium and rich in potassium, which means they’re an ideal food for fighting hypertension
However, there may be some other factors at play
A recent British study discovered compounds in potatoes called kukoamines, which may also play a role in lowering blood pressure levels
While it’s not yet known how much of this phytonutrient is needed in the diet to make a difference, this discovery has revealed that potatoes offer much more nutritional potential than had been previously assumed
Health Risks
Toxic riskGreen and sprouted potatoes may contain solanine, a potentially toxic alkaloid substance if consumed in great quantities
Fortunately, most varieties grown in North America contain only trace amounts
Digestion and joint function
Potatoes are a member of the nightshade family, a group of vegetables that contain alkaloids, which can impact digestive function and may compromise joint function in sensitive individuals
QUICK TIP:
Save the skins When preparing potatoes, it is best not to remove the skin because the fiber is in the skin and many of the nutrients are near the surfaceInstead, scrub them under water with a vegetable brush
Baking, steaming, or microwaving preserves the maximum amount of nutrients
Weight gain
Potatoes are relatively low in calories and are only fattening when they are fried or served with butter
Diabetes
Potatoes may pose some issues for people with diabetes or people trying to lose weight by following a diet that prevents blood sugar swings, because potatoes score relatively high on the glycemic index (GI) and glycemic load (GL)
However, the type of potato and the way it’s prepared can change its score
For example, mashed potatoes are higher on the GL than boiled potatoes