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Potatoes: Health Benefits and Nutritional Facts


iStock_000011248045XSmallWeight Watcher’s and the medical establishment has turned the potato into a dieter’s enemy. This starchy tuber is an exceptional vegetable and offers more than carbohydrates and calories. Let’s see why.

Potato Nutrition Facts

History tells us that potatoes are known to sustain people in times of famine. Well, it’s true. Potatoes can boost your energy and leave you feeling full and satiated for a long time. Aside from that, these extraordinary tubers also contain lots of essential vitamins, minerals and phytochemicals necessary for the body’s proper functioning.
Below are the nutrition facts for 6oz of potatoes. Take note of the calories, carbohydrates and fat contents so that you can determine the quantity of potato servings you need in your daily diet.

Calories for a 6 oz. potato 160 cal.
Fiber 3.8 g
Protein 6 grams
Carbohydrates 36.59 g
Vitamin C (Ascorbic Acid) 16.6 mg
Vitamin B1 (Thiamin) 0.111 mg
Vitamin B3 (Niacin) 3.564 EN
Vitamin B6 (Pyridoxine) 0.538 mg
Ascorbic Acid 64 mg
Fat 0.4 g
Phosphorus 121 mg
Magnesium 48 mg
Iron 1.87 mg

Potato Health Benefits

Aside from being one of the best energy-booster vegetables, potatoes efficiently aid body processes like digestion and brain function. The necessary vitamins and minerals present make potatoes great for:

Potato Health Benefit #1

Weight Management

I always recommend for dinner a 3-6oz.potato.. Sometimes it can be the entrée if you dress it with the following:

  • A few tablespoons of 98% fat free turkey or beef chili with light sour cream and a sprinkle of cheese.
  • Add ½ cup fat free cottage cheese with sliced tomatoes, onions, cucumbers, and celery and salt and pepper to taste
  • Enjoy the classic light sour cream, chives and bacon bits
  • Or just butter spread with salt and pepper

Consider slicing a potato very thinly and fry it up with onions in very little oil. You can then add peppers, and mushrooms along with spices you enjoy.
You can find in specialty stores already raw crinkle cut French fries that you can brush with olive oil and broil in your own oven. Of course, you are eliminating most of the fat and can feel good about enjoying them more often. If you cannot find these potatoes you can take small red potatoes and cube them up and also brush them with oil and add salt and pepper.

They will very nicely brown under your broiler. Keep on tossing them till all sides are browned.Possibly a small salad as a side would make these all fabulous winter meals.

Potatoes are very filling for the calories they provide. If you enjoy the skin for fiber please wash them well.

Potato Health Benefit #2

Fiber Benefit

Potatoes are excellent sources of fiber. Most of the fiber is in the skin. If you wash them well and season them for instance with rosemary, garlic and extra virgin olive oil, they are delicious.

Potato Health Benefit #3

Protein Benefit

Many of us don’t realize that the potatoes have protein. If you add a topping such as chili, cheese, or meat it enhances the protein. Dinner does not have
to always be the traditional large serving of meat. Linda recommends you to rather eat
your protein during the day with your lunch and mid-afternoon snack.

Most of us know potatoes as French-fries, chips, and a buttery side dish. This is probably why potatoes are always associated with weight gain. On the contrary, potatoes are perfectly healthy. It’s actually how you prepare your potatoes that makes them “unhealthy.” Enjoy your potatoes baked instead of fried. Potatoes are full of health benefits all of us should enjoy.