No matter how you prepare them—mashed, baked, or roasted—yellow potato nutrition is a key ingredient in many dishes and the most widely grown vegetable in the world.
Today I am going to talk about yellow potatoes. Yellow potatoes are a staple food for everyone. Almost all of you use them in many ways like in french fries in soups, boiled, or simply as mashed potatoes. Hence I thought to discuss yellow potato nutrition.
One can define Yellow potato nutrition as
- Low in calories, and rich in fiber.
- A valuable source of vitamin B6 for brain and nervous system health as well as cardiovascular and athletic performance.
- Source of pantothenic acid, manganese, phosphorus, potassium, copper, and vitamin C.
- An excellent source of antioxidants such as carotenoids, flavonoids, caffeic acid, and patatin, which have anti-free radical properties.
- A food with the potential to lower blood pressure and provide significant protection against cancer and cardiovascular disease.
Nutritional Composition of Yellow Potato Nutrition
Surprisingly many vitamins and minerals, including potassium and vitamin C, are abundant in cooked yellow potatoes with the skin on.
Yellow potato nutrition mostly comprises carbohydrates with high-water content when they are fresh but they have a small amount of protein and fiber and have nearly no fat.
Trusted Source lists the nutrients included in 2/3 cup (100 grams) of skin-on, salt-free, boiling potatoes as follows:
- Calories: 87
- Water: 77%
- Protein: 1.9 grams
- Carbs: 20.1 grams
- Sugar: 0.9 grams
- Fiber: 1.8 grams
- Fat: 0.1 grams
a) Carbs in Yellow Potato Nutrition
Dry-weight of yellow potato nutrition content contains about 60-80% carbohydrates. This makes it unsuitable for diabetics. But freezing the potatoes can lessen their carb effect by 24-30%. So if you are conscious about your health you should minimize your yellow potato usage.
b) Fibers in Yellow Potato Nutrition
Fibers are very beneficial in reducing your weight and controlling your cholesterol levels. Moreover, you can also maintain good GI movements. Yellow potato nutrition content doesn’t contain much proportion of fiber. But when combined with the skin they make up a good source of fiber for regular consumers.
c) Proteins in Yellow Potato Nutrition
If you are a gym guy then probably yellow potatoes are not good for building muscles. Yellow Potato nutrition contains fewer proportions of protein usually 1-2% when fresh and 8-9% by dry weight.
d) Other Plant Substances
The bioactive plant components that are abundant in yellow potato nutrition content are largely concentrated in the skin. You should know that these components of yellow potato nutrition are very beneficial for your overall health and fitness.
- The largest concentrations of antioxidant polyphenols, a type of polyphenol, are found in varieties with purple or red skin and flesh.
- Catechin is the primary polyphenol found in potatoes. The amount of the antioxidant catechin, which makes up about one-third of all the polyphenols, is highest in purple potatoes.
- Lutein is a carotenoid antioxidant found in potatoes with yellow flesh that may improve eye health.
- Glycoalkaloids. Potatoes produce a type of poisonous phytonutrient called glycoalkaloids, which can be toxic in high doses and act as a natural defense against pests and other hazards.
Hence you can assess from the above-mentioned facts that yellow potato nutrition is surely beneficial for your health. One can not say that yellow potatoes are nutrient deficient.
Benefits of Yellow Potato Nutrition
Now I would like to put some light on the benefits of yellow potato nutrition:
One of the biggest risk factors for cardiovascular disease is hypertension, a dangerous condition defined by unusually high blood pressure.
But to your utmost surprise, numerous minerals and plant substances found in yellow potato nutrition have the potential to decrease blood pressure.
It is noteworthy that potatoes have a high potassium content. Numerous observational studies and randomized controlled trials have found a correlation between high potassium intake and a lower risk of heart disease and high blood pressure.
Other components in potatoes, such as chlorogenic acid and perhaps kukoamines, may help decrease blood pressure.
Fullness And Weight Management
Here comes the most satisfying benefit of yellow potatoes. You will love to know that yellow potatoes are very satisfying. In an older study, out of 40 typical foods potatoes were shown to be the most filling
When compared to pasta or white rice, a different older study involving 11 men found that eating boiled yellow potatoes as a side with meat steak resulted in lower calorie intake throughout the meal.
Thus I can say that yellow potato nutrition may help you manage your weight by lowering your overall calorie intake. According to studies, the potato protein proteinase inhibitor 2 may reduce appetite.
Ways to Cook Potatoes
Below I am providing a list of a few methods by which you can use yellow potatoes in healthy ways.
When you boil them, water-soluble minerals like potassium and vitamin C are leaked. Potatoes as a result are slightly less nutrient-dense.
Nutrient loss increases with the length of the boil. But you can save some of the water-soluble nutrients by boiling potatoes in their skins.
You all love French fries and potato chips. But these are fried potatoes that are prepared in heated oil.
However, frying in oil greatly raises the fat content of yellow potato nutrition, sometimes even containing trans fats, an unsaturated fat linked to a variety of harmful health effects.
One of the greatest strategies to reduce your intake of trans fats is to avoid eating as many fried foods as possible, such as potato chips and french fries. Additionally, frying potatoes boost the production of chemicals like acrylamides that could be dangerous.
The process of baking potatoes is perhaps the easiest. You just have to thoroughly clean the skin, puncture with a fork to let steam escape, then bake for about an hour at 425°F (218°C).
Baked potatoes retain more of their nutritional content. Moreover, they provide extra fiber, especially if you consume the peel.
Remember that common toppings like sour cream, cheese, or butter can drastically alter your potato’s nutritional profile by adding more fat, calories, and sodium.
Some people equate roasting with baking because they are similar processes. Baked potatoes are typically cooked whole as compared to roasted potatoes which are sometimes diced and coated with oil and seasonings. Both potato preparation methods are wholesome.
One of the quickest and healthiest methods to prepare potatoes is in the microwave. Surprisingly to know, many of the nutrients lost during other cooking processes are retained in potatoes after being microwaved.