What is the Health Benefit of eating Potato’s?

​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

Potatoes contain vitamins, minerals, and fiber in addition to starch. Vitamin C, an antioxidant, is abundant in them. Because they contained vitamin C, potatoes saved people’s lives in ancient times. Potassium, an electrolyte that aids in the function of our heart, muscles, and nervous system, is another important nutrient found in potatoes. Potato skin contains fiber, which is significant for stomach related wellbeing.

More beneficial nutrients are found in various varieties of potatoes, particularly those that come in other colors. As a general rule, the hazier the potato, the more cell reinforcements it contains. Vitamin A, an essential nutrient for immunity and eye health, can be found in abundance in sweet potatoes. Anthocyanins, an antioxidant found in purple potatoes, may help protect against heart disease and cancer and improve brain health.

photo credit

Nutrition facts

Aside from being high in water when fresh, potatoes are primarily composed of carbohydrates and contain moderate amounts of protein and fiber, but almost no fat. Cooked potatoes with the skin are a good source of many vitamins and minerals, including potassium and vitamin C.

2/3 cup (100 grams) of boiled potatoes, cooked without salt and with the skin on, contain the following nutrients:

  • Calories: 87
  • Water: 77%
  • Protein: 1.9 grams
  • Carbs: 20.1 grams
  • Sugar: 0.9 grams
  • Fiber: 1.8 grams
  • Fat: 0.1 grams


Carbohydrates, particularly starch, make up the majority of potatoes. 60–80 percent of the dry weight is comprised of carbohydrates.

Small amounts of simple sugars like sucrose, glucose, and fructose are also present.

Potatoes aren’t good for diabetics because they usually have a high glycemic index (GI). After a meal, the GI measures how foods affect your blood sugar rise. However, depending on the variety and method of cooking, some potatoes may be medium.

Potatoes cooked after cooling may have a 25–26% lower GI and lessen their effect on blood sugar.


Even though potatoes do not contain a lot of fiber, regular consumption of them may provide a significant amount.

The potato’s skin, which makes up 1–2% of the plant, contains the most fiber. In fact, dried skins contain approximately 52% fiber

The majority of potato fibers, including pectin, cellulose, and hemicellulose, are insoluble. Additionally, they contain varying amounts of resistant starch, a type of fiber that aids in the health of your digestive system and provides nourishment to friendly bacteria in your gut.

Additionally, resistant starch can reduce the rise in blood sugar after meals, enhancing blood sugar control. Contrasted and hot potatoes, cooled ones offer higher measures of safe starch.


When fresh, potato protein levels range from 1 to 2 percent and 8 to 9 percent by dry weight.

In fact, potatoes have the least amount of protein compared to other common food crops like wheat, rice, and corn. Notwithstanding, the protein nature of potatoes is extremely high for a plant — higher than that of soybeans and different vegetables (12).

The primary protein in potatoes is called patting, which might cause sensitivities in certain individuals.

Vitamins and minerals

Potatoes are a good source of a number of vitamins and minerals, particularly potassium and vitamin C. While the levels of some vitamins and minerals decrease when potatoes are cooked, baking or boiling them with the skin on can lessen this decrease.

Potassium. Potassium, which is the most abundant mineral in potatoes and is concentrated in the skin, may be beneficial to heart health.
Vitamin C: Cooking significantly reduces vitamin C, the primary vitamin in potatoes; however, leaving the skin on appears to reduce this loss.
Folate. The majority of potatoes with colored flesh contain folate, which is concentrated in the peel.
B6 vitamin A class of B nutrients engaged with red platelet development, B6 is tracked down in many food varieties. Inadequacy is intriguing.

Health benefits of potatoes

Potatoes with skin may offer a number of health benefits.

Heart health

Hypertension, a destructive condition portrayed by strangely hypertension, is one of the primary gamble factors for coronary illness.

Numerous minerals and plant compounds in potatoes may lower blood pressure. Potatoes stand out because of their high potassium content.

High potassium intake is associated with a lower risk of heart disease and high blood pressure, according to a number of observational studies as well as randomized controlled trials.

Different substances in potatoes that might advance lower pulse incorporate chlorogenic corrosive and perhaps kukoamines .

Fullness and weight management

By prolonging the feeling of fullness after meals and reducing food and calorie intake, very filling foods may aid in weight management.

Comparative with other carb-rich food sources, potatoes are especially filling. Potatoes were found to be the most filling food in a previous study of forty common foods.

Boiling potatoes as a side dish with pork steak, as opposed to pasta or white rice, resulted in a lower calorie intake throughout the meal in another older study involving 11 men.

As a result, eating fewer potatoes may help you control your weight. Potato protein proteinase inhibitor 2 (PI2) may suppress appetite, according to studies.

Even though taking PI2 in its pure form may make you feel fuller, it’s not clear if the trace amounts in potatoes have any effect.

Safety and side effects

Eating potatoes is generally healthy and safe. However, in some cases, people need to limit their consumption — or avoid them altogether.

  • Potato allergies
  • Potato toxins
  • Acrylamides

Who should avoid potatoes?

Avoid eating potatoes if you have an allergy to them or any of their compounds.

Some people think that autoimmune conditions like IBS are made worse by potatoes and other vegetables in the nightshade family. However, additional research is required to determine whether autoimmune conditions should avoid potatoes.

Potatoes can be a part of a diet high in nutrients. However, fried potatoes like french fries and potato chips should be avoided at all costs, especially if you’re trying to lose weight or have a higher risk of diabetes or cardiovascular disease.

Reference: www.healthline.com

18 Replies to “What is the Health Benefit of eating Potato’s?”

  1. Potato is one of my favourite vegetables…I like potatoes chips and curry with chicken.

  2. Its like you read my mind! You appear to know a lot about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but other than that, this is magnificent blog. An excellent read. I’ll certainly be back.

  3. အာလူကတော့အနီးအနာဆောင်ထားဖြစ်

Leave a Reply

Your email address will not be published. Required fields are marked *