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Low in calories and with valuable ingredients: potatoes help with weight loss
Potatoes are extremely popular with most Germans. However, the bulbous fruit is frowned upon by many as a thickener. The lean tuber has this reputation wrongly. Potatoes are very low in calories and can even help you lose weight. They are also rich in valuable ingredients.
Few people who plan to lose a few pounds think of potatoes. After all, these are still considered fattening foods. But the opposite is the case. With 70 kilocalories per 100 grams, potatoes are very low in calories because they contain around 80 percent water. This is pointed out by the Federal Center for Nutrition (BZfE).
Potatoes fill you up for a long time
Angie Murad, a nutritionist in the Healthy Living program at the renowned Mayo Clinic (USA), says that potatoes can help you lose weight.
In a post, she explains that potatoes provide additional fiber, “which is a big advantage because you feel full longer. And that is a big advantage when trying to lose weight, ”says the expert.
Rich in important vitamins and minerals
According to the BZfE, the tuber, which is available in numerous varieties, also provides many valuable ingredients. 100 grams of potatoes contain: 14.8 g carbohydrates, 2.0 g protein, 2.1 g fiber and only 0.1 g fat.
The protein content is relatively low due to the high water content, but the composition is considered to be particularly high. Particularly noteworthy is the amino acid lysine, which is important for growth and immune defense, for example.
At 76 percent, the biological value of potato protein is the highest in plant-based foods. As the experts explain, the biological value is a measure of how many grams of body protein can be made from 100 g of dietary protein.
The minerals include potassium with 417 mg, phosphorus with 50 mg, magnesium with 21 mg and calcium with 6.2 mg. The vitamins mainly contain B vitamins and vitamin C.
However, depending on the preparation method and storage, the contents can decrease significantly. When cooking, steaming or pressure cooking peeled potatoes, an average of around 15 percent vitamin C is lost.
With 14.8 g carbohydrates per 100 grams, they exceed the other nutrients many times over and are clearly the energy source of the potatoes. However, the starch can only be digested by cooking.
It depends on the preparation
Proper preparation is very important. For example, if you only eat fried and deep-fried potatoes, you damage your health.
Because when frying and deep-frying at high temperatures, trans-fatty acids can develop, which have negative effects on the metabolism and thereby increase the risk of a fat metabolism disorder.
According to the BZfE, most nutrients remain in the preparation of jacket potatoes. Jacket potatoes with curd would therefore be a suitable dish for implementing weight loss resolutions. This simple meal can also be prepared quickly.
If you are looking for ideas for potato recipes, you can find them on various websites. (ad)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
- Federal Center for Nutrition (BZfE): Potatoes: Low-calorie with valuable ingredients, (accessed: January 19, 2020), Federal Center for Nutrition (BZfE)
- Mayo Clinic: Mayo Clinic Minute: Rooting for potatoes, (accessed: January 19, 2020), Mayo Clinic