Potatoes have had a bad reputation when it comes to weight loss, and not for good cause. There isn’t any solid proof that potatoes, when made healthfully, prevent you from losing weight. Additionally, other studies indicate the contrary. A 2014 study comparing weight reduction in a group of individuals following a low-calorie diet with or without potatoes revealed that the potato did not induce weight gain in fact, the individuals who had potatoes on a daily basis were still able to lose weight.
Four typical potato preparation errors that can prevent weight loss
- You’re getting them ready improperly
French fries are less neutral than ordinary potatoes whenever it pertains to weight growth and type 2 diabetes, according to the American Journal of Clinical Nutrition. This is due to the fact that french fries are deep-fried and no longer closely resemble the original dish.
Popular fast-food french fries have roughly 380 calories, 18 grammes of fat, 221 milligrammes of sodium, and 50 grammes of carbohydrates per medium serving (regular potatoes have no fat). Hash browns for breakfast are often not made in a healthy way, though.
Solution
- Keep your potatoes away from hazardous oils and frying equipment.
- Choose baked, mashed, or oven-roasted potatoes as an alternative. How you top the entire roasted potato is another consideration.
- Adding a tonne of cheese, bacon, and sour cream won’t help you lose weight.
- Try our chilli twice-baked potato recipe instead, which includes tonnes of vegetables, heart-healthy olive oil, and low-fat cheddar cheese.
- You aren’t substituting them for refined grains
In a study that was published in January 2020 in the British Journal of Nutrition, participants were given the option of eating one side dish made of potatoes or one made of refined grains every day for a period of four weeks.
They substituted this side dish for another meal. It comes out that those who consumed more fibre by eating more potatoes rather than refined grains had a higher total diet score. According to Harvard Health Publishing, fibre is a nutrient closely related to weight loss.
Solution
- Take into account other refined carbohydrates you can replace when including potatoes in your diet.
- White bread or crackers, pizza, normal spaghetti (not made from whole grains or legumes), and the majority of baked products are a few examples.
- One medium potato counts as one dose of starchy vegetables, which include potatoes, corn, green peas, and lima beans, each week, per the 2015-2020 Dietary Guidelines for Americans.
- Are Not Consuming Skin
A medium potato with the skin provides 7% of the daily recommended fibre intake. A study published in the American Journal of Lifestyle Medicine in February 2017 showed that only 10% of us get enough on a daily basis. Additionally, fibre is a crucial food for weight loss, as was already mentioned.
Solution
- When making baked, mashed, or oven-roasted potatoes, leave the skin on.
- Just be sure to scrub the potatoes well to get rid of any dirt, insects, or other debris before cooking.
- Suitable Serving Sizes
A single 1-cup serving of baked potatoes is equal to one medium-sized potato with a 2.5–3-inch circumference. Potatoes can also be diced and roasted as an alternative.
A serving in this instance consists of 1 cup. A 1-cup serving of potatoes is also equal to a cup of mashed potatoes or 20 fries that are between 2.5 and 4 inches long.
Healthy Advice
Your low-calorie tater might easily become an unhealthy side dish depending on preparation techniques and topping choices. Instead of butter and sour cream as a top for baked potatoes, use fat-free Greek yoghurt.
Making mashed potatoes with skim milk or fat-free Greek yogurt will keep them low in fat while maintaining their creamy smoothness. Instead of deep frying fries when you’re in the urge for them, heat up a baking sheet in the oven, spread out the fries, and bake them there until crispy.
Are Potatoes a Weight Loss Barrier?
Consuming potatoes may not result in weight gain if you generally maintain a healthy diet and avoid overindulging in bad food. With fact, because they have a rich nutritional profile, potatoes both white and sweet potatoes might aid in weight loss.
They both contain high levels of vitamin C, which is crucial for enhancing immunity. Additionally, they are excellent suppliers of nutritious carbs,
According to data from the United States Department of Agriculture, 100 grammes of white potatoes include 77 calories, 2 grammes of protein, and 2 grammes of fibre. They also contain a lot of potassium, which is necessary for maintaining blood pressure and developing muscle.
Do I have to stay away from potatoes if I’m trying to lose weight?
No. People can eat potatoes and still lose weight, according to research. FACTS There is no proof that eating potatoes in a healthy way prevents weight loss.
Ninety obese men and women were divided into three groups at random: (1) low calorie/high GI, (2) low calorie/low GI, and (3) control group with no calorie or GI limitations. All three groups were given potatoes, healthy recipes, and instructions to eat 5-7 portions of potatoes each week along with the potatoes.
- The researchers discovered that all three groups had lost weight at the conclusion of the 12-week study period, and there had not been a discernible difference in weight loss between the groups.
- A recent systematic review and meta-analysis found that the body of research does not give strong evidence for a link between the consumption of potatoes and risks of obesity, despite the fact that this is only one study and further research is required.
- The balance between the calories consumed from food and the calories burned through metabolic processes and physical activity, as indicated in the Dietary Guidelines for Americans, must be managed through calorie intake control.
- As a result, in order to lose weight, the majority of people must eat less calories from food and drink and engage in more physical activity.
Conclusion
Individuals may consume potatoes and yet still lose weight, according to research. FACTS There’s no proof that eating potatoes in a healthy way prevents weight loss. In fact, a study that appeared with in Journal of the American College of Nutrition shows that eating potatoes can result in weight loss.
