Potato Benefits and Harms

Potatoes are a versatile and very nutritious root vegetable. It is relatively inexpensive and is a staple in many homes. About 2 thousand different types of potato, which belongs to the nightshade family, are grown in the world. Potatoes, which are not seen as a very healthy food due to the high carbohydrates and starch they contain, are actually a source of fiber, potassium, B6 and vitamin C. It is rich in antioxidants. It helps regulate blood sugar with the resistant starch it contains. It supports the digestive system, is gluten-free and satiating. Potatoes can be cooked in many ways, and their nutritional values ​​and health benefits vary according to these cooking methods. Steaming or baking without peeling is the healthiest way to consume potatoes.

Potato benefits

It is a good source of antioxidants
Potatoes contain compounds that act as antioxidants, such as flavonoids, carotenoids, and phenolic acids. These compounds can neutralize free radicals that increase the risk of chronic diseases such as heart disease, diabetes and cancer.

Helps regulate blood sugar
Potatoes contain a special type of starch known as resistant starch. This starch is not digested in the small intestine but instead reaches the large intestine where it becomes a food source for beneficial bacteria in the intestines. Studies have found that resistant starch is especially effective in controlling blood sugar and reducing insulin resistance.

May improve digestive health
The resistant starch in potatoes may also improve digestive health. This starch, which is a food source for beneficial gut bacteria, is converted from short-chain fatty acids to “butyrate” by bacteria. Studies have shown that butyrate can reduce inflammation in the colon, increase colon resistance and reduce the risk of colorectal cancer.

Also, butyrate may help patients with inflammatory bowel disorders such as Crohn’s disease, ulcerative colitis, and diverticulitis. (3) Apart from that, the high fiber content of the potato regulates bowel movements, can help heal diarrhea quickly, and helps restore potassium lost during diarrhea.

It is naturally gluten free
Potatoes are naturally gluten-free. For this reason, it is an extremely suitable food for people with celiac disease or gluten sensitivity. However, since some dishes made with potatoes may contain gluten, be sure to learn the full list of ingredients before consuming.

It is very filling and can help with weight loss
Besides being nutritious, potatoes are recognized as one of the most satisfying foods available. It can increase the level of satiety hormones such as cholecystokinin (CCK).

In one study, potatoes were observed to be seven times more filling than a croissant, which was rated as the least satiating food item. (4)

In addition, potato skins contain a high amount of fiber, which acts slowly in the body without being digested and increases satiety.

May reduce inflammation
Potato is an alkalizing and anti-inflammatory food. It can help reduce inflammation in the body. It soothes stomach and duodenal ulcers by reducing acid formation in the stomach. It can also relieve inflammation associated with arthritis.

Regulates blood pressure
The potassium, calcium, and magnesium found in potatoes can help dilate blood vessels and lower blood pressure. However, how you consume the potato is extremely important. When you consume it as oily and salty fried or chips, it can cause the opposite effect. Prefer potatoes steamed or baked in the oven.

Supports heart health
Potatoes do not contain cholesterol, a type of fat that can pose a threat to heart health. It also supports heart health with its fiber, potassium, vitamin C, vitamin B6 and heart-healing antioxidant anthocyanin.

Potato benefits for skin

Potatoes have the ability to strengthen collagen, the skin’s support system. Especially simple masks prepared raw or with juice can be extremely effective in the treatment of acne, dark circles or skin blemishes.

How to apply potatoes to the skin?

For under-eye bruises or swelling: Peel a raw potato and slice it into large chunks. Wrap the pieces with a thin cloth and place them under your eyes. After 20 minutes wash it off with lukewarm water.
For wrinkles: Apply potato juice to the wrinkled area or put a finely grated raw potato. 15-20 min. Rinse with lukewarm water after waiting.
To remove dead skin cells: Wipe your face and neck with a piece of cotton moistened with potato juice.
For dry skin: Grate a potato and put 1 teaspoon of curd in it and mash it well. Apply this mask on your face and leave it for 20-25 minutes. Rinse with cold water.
For the treatment of sunburns: Put the cold potato slices on the sunburned area. Wait until you feel relief.

Nutritional value of potatoes
Potatoes are a rich source of vitamins and minerals. However, the way it is cooked and prepared can affect its nutrient content.

There are many types of potatoes and the nutritional values ​​of each type can vary. The nutrients contained in a 100 g medium-sized white potato baked in the skin are as follows:

94 calories
21.08 g carbohydrates
0.15g fat
0 g cholesterol
2.1 g fiber
2.1g of protein
10mg of calcium
0.64mg iron
10mg sodium

Potato varieties

Today, about 5 thousand different types of potatoes are produced in the world. There are more than 200 types of potatoes in our country. The most consumed of these are:

Nahita potato: It is the most consumed potato type in our country. It is preferred as edible or fried. It is a high yielding strain.
Sweet potato: Grown all over the world, sweet potato is a type of potato with a slightly thicker skin, orange or red color and slightly sweet flavor compared to other potato types. It is nutritious, delicious and has a low glycemic index.

Vitelotte (purple potato): Purple potato, which is generally used for making desserts or as a coloring food, is a type of sweet potato. Studies have found that colored potatoes, such as purple potatoes, may contain three to four times more antioxidants than white potatoes.
Fianna (white potato): The skin and interior are light, tasty and light. It is often used in the manufacture of chips.
Bamba potato: It is a nutritious type with yellow skin. It is found in abundance in our country and is generally consumed as food or frying.
Lady Rosetta: It is a different-looking species with its red shell and yellow inner color. It is preferred for frying and is suitable for consumption with its shell.

How should we store potatoes?

When buying potatoes, do not choose damaged or green ones.
Do not put potatoes in the refrigerator. May cause increased solanine level.
Store in a cool and dark place. You can put it in a sack or plastic bag to protect it from light.
The average kitchen can be hot to store potatoes. Unless you have a cooler place, buy only the quantity you plan to use.
Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to rot.
Potatoes usually have a shelf life of up to 2 months, but spoiled potatoes can affect other potatoes around them. Sort out rotten potatoes to prevent the rest from spoiling.

How should we consume potatoes?

Prefer to buy unpackaged and unwashed potatoes to avoid bacterial buildup. Pre-washing the potatoes removes the protective layer on the skins.
When consumed in moderation and cooked correctly, potatoes are extremely nutritious, filling and a good source of fiber.
Potato skin contains many nutrients. Therefore, prefer to consume without peeling.
The healthiest way to cook potatoes is to steam or bake in the oven. Boiling causes the destruction of vitamins C and B.
Brush the potatoes under running water and remove any bruises or sprouts with a paring knife. Choose a stainless steel blade.

Are green potatoes poisonous?

Potatoes produce chlorophyll when exposed to light, which causes their color to turn green. Chlorophyll itself is completely harmless. But it may also indicate high levels of “solanin”, a potentially harmful plant compound, in potatoes. Large amounts of solanine can be toxic and adversely affect the digestive system.

The amount of solanine required for solanine poisoning may vary according to the individual tolerance and body size. However, 20 mg of solanine per 100 g of potato can make a 100 kg person sick.

Solanine is most concentrated in the bark. You can reduce or eliminate the toxic effect of a potato by peeling the skin or removing the green parts with a knife. However, cooking or frying a green potato does not reduce solanine levels.

The harms of potatoes

It can cause weight gain when consumed in excess or cooked in the form of chips or stir-fries.
The shoots and leaves of the potato are poisonous and should not be eaten.
When solanine is high in green potatoes, it can cause circulatory and respiratory problems, as well as headaches, muscle cramps and diarrhea.
Potato chips, french fries, and processed potato products contain acrylamide, a neurotoxic substance that contributes to the development of cancer. In addition, acrylamide has negative effects on genes and reproductive health.
Due to the high potassium it contains, those who use beta-blocker drugs and those with kidney damage should consume potatoes with caution.