Potatoes are low in calories: A medium-sized potato contains approximately 168 calories, making it a suitable side dish for a low-calorie diet. This tuber is rich in nutrients such as vitamin C, vitamin B6, and potassium, which support heart health, the immune system, and digestion. Potatoes often create a feeling of fullness for longer compared to pasta, white rice, or white bread, particularly when prepared simply by boiling or steaming.

They provide good fiber: A medium-sized potato, including its skin, provides approximately 2.7 g of fiber, equivalent to 10% of the daily value (DV). Fiber helps individuals on a weight loss journey feel full longer, which in turn reduces snacking.

Air-fried potatoes help reduce calories. Photo: Bui Thuy

Potatoes are rich in resistant starch: Resistant starch is a type of carbohydrate that the body cannot fully digest. Similar to fiber, it increases satiety and helps maintain stable blood sugar levels. Resistant starch contains fewer calories than regular starch and passes undigested through the small intestine to the large intestine, where it nourishes beneficial gut bacteria, aiding the weight loss process. To increase the amount of resistant starch, you can cool potatoes after cooking, which also lowers their glycemic index (GI). The GI measures how quickly a food raises blood sugar.

They are rich in antioxidants: Potatoes are a source of antioxidants, providing vitamin C and compounds like phenolic acids, flavonoids, carotenoids (lutein), and anthocyanins. These compounds help protect cells from oxidative stress and contribute to reducing inflammation. Low-grade chronic inflammation is associated with metabolic disorders, weight gain, and obesity.

For individuals aiming to lose weight, several potato preparation methods are beneficial:

Baking or air-frying potatoes can make them crispier, with less fat and fewer calories compared to deep-frying. A small amount of olive oil, salt, and herbs can be used to enhance their flavor. These methods are healthier than frying, although boiling or steaming remains superior for preserving water-soluble vitamins like vitamin C.

Steaming or boiling potatoes and then allowing them to cool increases their resistant starch content, contributing to longer satiety. It is advisable to wash potatoes thoroughly and leave the skin on, as the skin contains about one-half of the total fiber in the tuber.

When trying to lose weight, fried potatoes should be avoided. This dish has a significantly higher fat and calorie content than baked potatoes. Consuming fried foods can hinder weight loss goals. Deep-fried potatoes, especially those that are battered, have a high glycemic index, which can increase inflammation and raise the risk of diabetes and chronic diseases.

When preparing potatoes, it is crucial to limit adding toppings such as butter, cheese, sour cream, or bacon, as these can quickly increase the calorie count. Such toppings are often high in saturated fat, which may raise cholesterol levels and lead to the accumulation of excess body fat.

Anh Chi (According to Health)