The potato nutrition facts that most consumers don’t know are:
- The Entire Potato Is Nutrient-Dense. If feasible, eat the entire item, skin and all. The potato is not healthier in one portion than the other; both contain vital elements.
- It Has Just 110 Calories. Sure, adding butter, sour cream, and bacon raises the total. If you put them in the deep fryer, the same thing happens. (Sorry, but sweet potato fries are still considered fries.) However, if you cook and healthily top your potato, calling it a “fattening” item is no longer correct. Serving size is also important. A half-cup of mashed potatoes is not the same as a cup and a half. Have you gotten the point?
- It Has 2 Grammes Of Fiber. Let’s face it: most individuals don’t get enough fiber in their diets. As a result, 2 grams of it is nothing to sneeze at. Fiber promotes fullness, may reduce blood cholesterol, and aids in constipation relief.
- It Contains 45 Percent Of The Daily Requirement For Vitamin C. That’s more vitamin C than a sweet potato or a medium-sized tomato, believe it or not. Vitamin C is a potent antioxidant that boosts our immune system and may promote healthy skin.
- It Contains A Lot Of Vitamin B6. A potato contains 10% of the daily recommended dose of vitamin B6, which aids in the conversion of food into energy and helps the body digest fats and proteins.
- It Contains 620 Milligrams Of Potassium. That’s more than a banana, which is commonly regarded as a potassium-rich food. Potassium aids in the maintenance of normal blood pressure and, unexpectedly, is a vitamin that many people’s diets lack.
- It Contains 6% Of The Necessary Daily Iron Requirement. Iron is essential for the transfer of oxygen throughout our bodies. You may easily become weary and exhausted if you do not get enough of it.
So you’ve got the nutrition scoop, but how should you consume potatoes to keep your calories in check? Sure, I’d love to urge you to eat French fries every day, especially because they’re one of my favorite foods. (I have them once a week on average.) However, there are numerous more healthful ways to consume them. As an example:
Baked (Or Microwaved): Nothing beats a plain baked potato. Try something different instead of the typical high-calorie toppings. Mustard, salsa, hummus (my fav is black bean), low-fat Greek plain yogurt, and cottage cheese are also healthful alternatives. Oh, and an egg on top of potato is also excellent.
Mashed: You can make mashed potatoes with butter, but try to use less of it and nonfat milk instead of whole. Sometimes omit the butter entirely and instead add Parmesan cheese (a little goes a long way) or garlic (previously cooked with the potatoes so it’s soft) or both. Instead of the typical butter and milk combination, try using chicken broth with a dash of olive oil.
Roasted: This is a wonderful alternative that is also low in calories. Prefer to quarter young (or little) potatoes, drizzle with olive oil, and season with salt, pepper, and rosemary. Then they go into the oven! It’s so simple.
Grilled (Or Grilled): This rendition comes the closest to French fries. First, microwave the potato (typically an Idaho) until it’s about done. Then cut it into 1/4-inch pieces (think thick potato chips) and wrap it in tin foil. Brush both sides of the slices with olive oil, season with salt and pepper, and then lay the tray in the broiler.