Are Potatoes Good for Weight Loss?

One of the most important strategies for getting fit and healthy permanently is to make the process enjoyable and sustainable. Regarding the diet it would mean still enjoying foods you love, making your meals delicious, and still getting great results, for example enjoying potatoes in your daily meals.

Today we’ll look into this delicious food that has been widely demonized and avoided but people on a weight loss journey due to their high glycemic index, fear of carbs, or by claiming that sweet potatoes are better. Let’s understand are potatoes good for weight loss? and see what research has to say about:

• Nutrients and satiety
• Glycemic index
• Types of potatoes
• Weight loss and carbs

Nutrients and Satiety

Potatoes are a tuber, meaning they grow underground, that are packed with nutrients. One medium potato contains 79% water, 10 vitamins and minerals, 4 grams of fiber, and 4 grams of protein. 

It also has a lot of vitamins and vitamin precursors (A, C, E) micronutrients, phytonutrients (the ones you can only find from plant sources), and antioxidants that can help control oxidative damage in the body, regulate our immune system, fight viruses and other pathogens, control inflammation and inhibit tumor growth.

On top of that potatoes are one of the most satiating foods you can enjoy and it has a low-calorie density as it is mostly water.

Then why it has been deemed so bad? Well mostly because of a misunderstanding of carbs, weight, and overall health; but also because when overly processed it can become a vehicle of a lot of extra salt, fat, butter, cream, etc., and can be very easy to overeat, think of french fries and how many you can easily eat in one sitting

Glycemic Index

The glycemic index (GI) is a way of measuring how quickly the glucose we ingest shows in our bloodstream raising blood sugar levels. It is widely believed that higher GI foods tend to increase blood sugar fast and lead to problems managing insulin while low GI foods are better for sugar and insulin management.

It is important to know though that these GI scores can vary widely due to potato type and variety, cooking method, added ingredients, and other foods that you eat it with, which can lower the GI; the time of day, medications you’re taking, how physically active you are, how much fiber you take and genetics

Potatoes and sweet potatoes do fall in the middle to high range of the GI scale, but as you can see by now it is a bit more complicated than just a number, and scientific evidence has not shown GI to be that important in affecting appetite, body weight, inflammation or blood glucose control. In fact, the total carbohydrate and calorie intake have a much bigger effect on all of this and overall health.

Types of Potatoes

If you thought you only had two varieties, white potatoes, and sweet potatoes, think again! 

There are over 4000 known varieties of potatoes ranging from white to orange to purple and 5000 known varieties of sweet potatoes, which interestingly are not actually “potatoes” They are a root from the Convolvulaceae family, a different food family entirely.  

These different varieties of potatoes vary in their starch type and content which affects how they are digested, the GI, and how they are cooked. For example, Floury potatoes, which are fluffier are best suited for baking or mashing and are high in starch. More waxy potatoes have less starch and are better for boiling, these are digested slowly, especially if given time to cool after cooking.

Carbs and Weight Loss

Are potatoes good for weight loss? When it comes to potatoes for weight loss, they can actually be a beneficial addition to your weight loss meal plan. Potatoes can be a very satiating food because of the type of carbohydrates they contain. This is because the main carbohydrate form they contain is resistant starch, which like fiber can not be easily digested but is broken down by healthy bacteria in our large intestine producing short-chain fatty acids that will have lots of healthy effects:

• Help keep you full longer diminishing the overall amount of calories you consume each day aiding in weight management,

• Act as fuel, and nutrients for healthy gut bacteria and mucosal cells to improve digestion and overall health and increase mineral absorption and nutrient circulation,

• Inhibit pathogenic bacteria and prevent absorption of toxins,

• Stimulate blood flow to the colon and decrease the risk of colon cancer,

• Decrease inflammation.

These benefits will depend largely on how you cook and prepare your meals. Baking, boiling, and roasting are healthier options, as is avoiding adding too many toppings like sour cream, butter, mayonnaise, etc. 

So as you can see more important than avoiding carbs altogether or a whole food group like potatoes. The amount and portions of those carbs are far more important for maintaining a healthy weight.

Final Thoughts

Here are the main takeaways to keep enjoying a delicious meal without hurting your weight and health goals. Potatoes have a myriad of nutrients and health benefits that we can take advantage of if we include them in our diets in the right amounts. They are very varied and nutrient-rich, and when cooked properly, they are very satiating and difficult to overeat. Additionally, when eaten as part of a meal, potatoes should not present any glycemic index problems. Therefore, the glycemic index should not be the sole determining factor when deciding what to include in our diets. It is important to always listen to your body and be aware of how it responds to potatoes. If you are unsure, try adding them in smaller amounts without the peel first, and then experiment with more variety and different cooking methods. Remember to make the process fun and enjoyable. It's essential to understand that no food is inherently good or bad. The effects they have on our weight and overall health depend mostly on the amount we consume, the cooking and preparation methods, and the other foods we consume alongside them.

FAQ

Are there any other health benefits associated with potatoes?

Yes, potatoes offer several health benefits. They are a good source of vitamins, minerals, and antioxidants, such as vitamin C, potassium, and phytochemicals. Additionally, potatoes contain resistant starch, which can support digestive health and promote the growth of beneficial gut bacteria. However, it's important to consume potatoes in moderation and as part of a balanced diet.

Can potatoes help in controlling appetite?

Yes, potatoes can help in controlling appetite. They are relatively high in fiber and resistant to starch, which can promote feelings of fullness and reduce overeating. Including potatoes in meals can enhance satiety and prevent excessive snacking, thus supporting weight loss efforts.

Are potatoes considered a "bad" carbohydrate for weight loss?

Potatoes themselves are not inherently "bad" for weight loss. It's the way they are prepared and consumed that can affect weight loss. Boiling, baking, or steaming potatoes without adding excessive fats or oils can be a healthier option. Portion sizes should also be considered.

Are there any alternatives to potatoes that can be included in a weight loss meal plan?

Yes, there are alternatives to potatoes that can be included in a weight loss meal plan. Cauliflower, sweet potatoes, zucchini, butternut squash, and turnips are some examples of low-calorie and nutrient-rich options that can be used as substitutes. These alternatives offer a variety of flavors and can be prepared in different ways to add variety to your meals while supporting your weight loss goals.