Potatoes are easily digested, give a feeling of satiety for a long time and help to lose weight.
Potatoes are one of the most consumed foods by Turkish people. It is both delicious and low in calories. It helps to lose weight with its rich content of soluble and insoluble fiber. The weakening of potatoes has also been the subject of scientific research. As long as you do not exceed the daily calorie requirement, you can add potatoes to the diet lists.
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HOW MANY CALORIES IN POTATOES?
- 1 (120 grams) boiled potato 94 calories
- 1 serving medium (100 grams) French fries 324 calories
- 1 small baked potato (100 grams) 86 calories
- 1 heaping tablespoon (30 grams) of mashed potatoes 30 calories
- 1 small serving (50 grams) of potato salad 60 calories
- 1 package of potato chips (190 grams) 1057 calories
Percentages are calculated based on a diet of 2000 calories per day.
ARE POTATOES WEAKNESS?
As long as you do not exceed your daily calorie and carbohydrate needs and you do not have any disease, eating potatoes can help you lose weight.
Potatoes are rich in starch and fiber, contain a high amount of carbohydrates. Potatoes are rich in starch and fiber, contain a moderate amount of carbohydrates. They are also a good source of micronutrients such as potassium, vitamin C and B-complex vitamins. Potato contains polyphenols, carotenoids, tocopherols, selenium, etc. It is also rich in antioxidants. With all these nutritional properties, potatoes are among the foods that help healthy weight loss.
Potatoes contain both soluble and insoluble fiber. Soluble fiber absorbs excess water in your intestines and swells, making you feel full. Insoluble fiber, on the other hand, is digested slowly, so it gives a feeling of satiety and allows you to eat less and take fewer calories.
Potatoes are rich in a compound called protease inhibitor II (PI2), which stimulates the release of cholecystokinin in your gut. Cholecystokinin is a peptide that increases the feeling of satiety and curbs hunger crises. This causes you to eat less, thus reducing the number of calories you take in.
You can eat potatoes in any of your main meals such as breakfast, lunch or dinner. Eating boiled or mashed potatoes for breakfast can help keep you full until lunch. Similarly, eating potatoes for lunch can make you feel full until the evening and prevent you from overeating. Eating potatoes for dinner can be effective in keeping you full throughout the night.
DO POTATOES LOSE WEIGHT?
Each food has certain calories. The daily calorie requirement is 1800-2000 for women and 2200-2500 for men. Potatoes will not make you gain weight as long as you do not exceed the daily calorie requirement and pay attention to cooking techniques. When consuming potatoes, one should prefer boiled and baked rather than fried ones. A 2014 study published in the Journal of the American College of Nutrition compared weight loss in a group of people on a low-calorie diet with or without potatoes and found that potatoes did not cause weight gain.
A more recent study, published in the American Journal of Clinical Nutrition in August 2016, included a systematic review of 13 different studies on the effect of potatoes on weight and certain chronic diseases. AThe researchers determined that there was not enough evidence to suggest that eating potatoes leads to weight gain.
DOES BOILED POTATOES HELP LOSE WEIGHT?
Yes, boiled potatoes are one of the healthiest and slimming foods you can add to your weight loss diet list. It ranks high on the satiety index as one of the most satisfying foods you can add to your diet. Consuming boiled potatoes with protein foods such as fish, chicken, and meat will extend your satiety time, thus minimizing your calorie intake.
DO YOU EAT POTATOES EVERY DAY?
Although potatoes are a hearty and nutritious vegetable, some studies suggest that eating potatoes more than four times a week may lead to an increased risk of developing high blood pressure and Type 2 Diabetes. For general health, it is important to eat a variety of fresh and healthy foods and not to eat the same type of food every day.
Prepared by taking advantage of the opinions of Expert Dietitian Deniz Zünbülcan.