The belief that potatoes increases weight is not true, the research found. Learn why it is wise to eat potato if you want to lose weight.
While vegetables such as spinach and broccoli we eat in cooked form, fry the potatoes and bake in various forms, combine it with fatty sauces and add butter in case of preparation of mashed potatoes. However, boiled potatoes, is not responsible for excess weight, has proven a study published in the Journal of the American College of Nutrition.
In this study it was discovered that the subjects who adhered to a diet involving 5 to 7 servings of potatoes a day continued to follow anticipated pace. So potato by itself will not increase your weight, or fried potatoes and other high-energy variants potatoes can.
Four reasons why it is good to eat potatoes while you are on a diet:
1. Potatoes prevent overeating
Potatoes rank high when it comes to the feeling of fullness. Namely, in the previously mentioned study noted that people who have increased the amount of potatoes in the diet reduced the total calorie intake. The feeling of satiety that produce potatoes attributed to the total dietary fiber content which is equivalent to that of a potato in one apple. The main feature is resistant potato starch that takes place in our digestive tract and slows digestion, that makes us sieves. Also, one medium-sized potato contains about 3 grams of potato which is certainly not negligible. A impressive and the content of vitamin C, which in the medium-large potatoes cooked in a crust has about 20 mg, which is 25% of the recommended daily intake.
2. Potatoes are low in calories
Medium-sized baked potato contains about 150 calories. However, potatoes with a high composition of resistant starch has a lower calorific value. Standing potato growing amount of resistant starch that is hard to digest, so the body at the end do not use all the calories from potatoes. For the diet, it is best to eat the potato salad that stayed 2 to 3 days in the fridge.
3. Potatoes are a good source of energy for training
During high-intensity exercise or exercises that take a long time, glucose and glycogen are the main sources of energy. Adequate intake of carbohydrates can improve athletic activity, a higher activity means higher calorie consumption. Another advantage of sporting potatoes is potassium. One medium-sized potato contains more potassium than a banana and as much as 200 mg.
4. Importance of starch in the diet
The starch is essentially a complex carbohydrate and is known to have preferred complex carbohydrates in the diet. Especially important is a resistant starch that in some investigations is associated with the control of blood glucose levels.