Benefits of Potatoes for Diet

Benefits of Potatoes for Diet

Processed potato products are often considered an unhealthy food. But actually, the benefits of potatoes from their nutritional content are very good for health, even for weight loss. Of course, without compromising the basic principles of calorie balance.

Based on a study, eating potatoes twice a day will not cause weight gain, it can even lower blood pressure. It's just that the processing and additional ingredients of potatoes when serving must be considered. Potatoes should not be fried or added too much salt or mayonnaise and cream cheese.

Controlling Weight

Potatoes, which are classified as starchy foods or foods containing starch, are now increasingly being avoided by low-carb and low-glycemic index dieters. In fact, potatoes contain a variety of vitamins, minerals and other beneficial substances. This content is useful as the body's defense against disease and plays a role in overall body health, including controlling weight.

The benefits of potatoes in weight control are due to the following reasons:

Limits appetite and supplies fiber

An important factor for losing and managing weight is dietary fiber. In the digestive tract, the fiber will function as a booster that can make the feeling of fullness last longer.

Smooth the digestive system

Although the fiber content in potatoes is not high, the fiber contained in potatoes can help facilitate the disposal of the digestive system and prevent constipation.

Breaking down nutrients into energy

The benefits of potatoes are also obtained from the high content of vitamin B6. Vitamin B6 functions to break down carbohydrates and proteins into glucose and amino acids, as fuel or a source of energy for the body.

Nutrient Content and Processing Method

What are the nutritional content of potatoes? One 100 gram potato contains about 87 calories, 20.1 grams of carbohydrates, 1.9 grams of protein, 0.1 grams of fat, 1.8 grams of dietary fiber, and contains absolutely no cholesterol.

In addition, potatoes of this size are also able to meet 2 percent of calcium needs per day, 51 percent of vitamin C, 9 percent of iron, 30 percent of vitamin B6, 12 percent of magnesium and 25 percent of potassium needs. Other minerals such as phosphorus, niacin, choline and zinc are also found in potatoes.

The salt content in potatoes is actually only about 13 grams or no more than 1 percent of the recommended daily salt intake. However, processed potato products, especially French fries or snacks, contain much higher salt.

What also needs to be known, potato nutrition is mainly contained in the skin, so avoid peeling the skin when processing it.

One of the best potato processing processes is roasting. Potatoes can be baked in the oven until they turn brown and crisp.

Baked Potato Recipe

This serving of baked potatoes provides a total of 116 calories, 18 grams of carbohydrates, 2 grams of protein, 2 grams of fiber, 0.5 grams of saturated fat, 4 grams of fat and 20 grams of sodium. This dish does not contain cholesterol and sugar.


  • 1 medium size potato.
  • 1 tablespoon olive oil.
  • 1 teaspoon of herbal seasoning powder, or you can use fresh herbs to taste, such as celery leaves.

How to make

  • Soak the potatoes in ice water for 5 minutes. Then, remove and dry. Split the top, into 4 parts or into smaller pieces.
  • Put the potatoes in a bowl and coat them with olive oil evenly.
  • Bake in the oven for 15 minutes. Then, flip the potatoes over. Bake for another 5 minutes.
  • Sprinkle the herbs over the potatoes. Bake for another 5 minutes, until the potatoes are brown and crispy. Eat while warm.
To get the benefits of potatoes, you can process potatoes in other ways according to taste. But remember to keep limiting the intake of potatoes because they are high in carbohydrates. If you have certain health conditions, consult a doctor or nutritionist before consuming potatoes in your diet.