Potatoes are a nutritious food, providing fiber, vitamins, and minerals that support overall health, according to Dr. Huynh Tan Vu, a lecturer in the Traditional Medicine Department at the University of Medicine and Pharmacy in Ho Chi Minh City. According to the Vietnamese Food Composition Table, 100g of potatoes contain 93 kcal, 2g of protein, 20.9g of carbohydrates, 1g of fiber, 10mg of calcium, 1.2mg of iron, 396mg of potassium, 50mg of phosphorus, 10mg of vitamin C, along with vitamins B1, B2, B5, B6, E, K, folate, magnesium, copper, and selenium.

The high potassium and fiber content in potatoes can help lower blood pressure and protect the heart. Antioxidants and anti-inflammatory properties reduce the risk of heart disease and protect cells, aiding in cancer prevention. The high fiber content also promotes satiety, reducing hunger. With fewer calories than sweet potatoes, potatoes are a good choice for weight management for those looking to lose weight.

Potatoes are also rich in vitamin B6, which supports metabolism and nerve function. Iron is good for blood health, calcium and magnesium strengthen bones and joints, and vitamin C boosts the immune system, helping the body fight off diseases.

Potatoes offer many health benefits, but care should be taken in how they are consumed to avoid harm. Photo: Bui Thuy.

Dr. Vu highlighted some ways of preparing or consuming potatoes that can be harmful:

Limit frying. When frying potatoes, high temperatures can create acrylamide and glycoalkaloids, increasing the risk of cancer and obesity. Additionally, avoid boiling potatoes for too long or at high temperatures, as prolonged cooking reduces folate and vitamin B content.

According to CNN, the process of heating potatoes to fry them creates a neurotoxin called acrylamide. This substance appears when deep-frying certain vegetables. Acrylamide is also used in the production of some paper and plastic products and can cause cancer and Alzheimer's disease because it affects nerve cells.

French fries also contain a lot of sugar, not in the form of regular table sugar but as dextrose, which causes blood sugar levels to rise more quickly. Table sugar has a glycemic index of 65, while dextrose has an index of 100.

Don't eat sprouted potatoes. Potato sprouts often contain solanine, a toxin that causes nausea and diarrhea. Even after removing the sprouts and cooking the potatoes, solanine is not completely broken down and can still cause nausea, vomiting, diarrhea, and a range of other poisoning symptoms.

Don't eat green potatoes. Potatoes turning green can be a completely natural process, but it also signals the presence of the harmful compound solanine. Solanine can inhibit an enzyme involved in breaking down certain neurotransmitters in the body, damage cell membranes, and affect intestinal permeability.

Normally, solanine is present in low levels in the skin and flesh of potatoes, with most of it concentrated in other parts of the plant. However, exposure to sunlight or damage causes the potato to produce more of this substance. Different potato varieties have different sensitivities to light and different abilities to produce the toxin. Light-skinned potatoes tend to turn green more easily than light brown ones.

Symptoms of solanine poisoning include nausea, vomiting, diarrhea, sweating, headaches, and stomach pain. Mild symptoms can disappear after about 24 hours. In severe cases, potato poisoning can cause paralysis, seizures, difficulty breathing, and coma.

People with diabetes, who often have consistently high blood sugar levels, should not eat too many potatoes because this food is sweet, fatty, and very rich in starch. People with kidney disease should limit their intake as it can cause high potassium levels in the blood.

Overall, while potatoes are a nutritious food that is easy to prepare and suitable for a healthy diet, they should be consumed correctly and not in excess to maximize health benefits. Combined with a healthy lifestyle and reasonable exercise, potatoes can effectively support good health.

Thuy Quynh