Surprising way to eat potatoes to lose weight that few people know

Potatoes are often on the restricted list of people on a diet. However, if eaten properly, potatoes are a friendly food during the weight loss process.

Potatoes are high in carbohydrates and have a high glycemic index. Fried potatoes are unhealthy because they are high in fat, making it difficult to lose weight. However, when consumed and prepared properly, potatoes can be a great addition to a weight loss-friendly diet.

Below is a share from Master of Science Avni Kaul, majoring in Food and Nutrition at Delhi University (India) about the benefits and ways to lose weight with potatoes.

1. Health benefits of potatoes for weight loss

Potatoes are healthy and can help with weight loss if prepared properly.

Although potatoes are high in calories, how you prepare them can make or break this starchy vegetable. Check out these tips:

Calorie restriction

Potatoes are high in fiber and water, which can help you feel fuller for longer. This can help speed up your weight loss journey, especially when your diet is accompanied by increased physical activity. When prepared without too much fat or oil, potatoes are relatively low in calories. A medium-sized baked potato has nearly 110 calories, making it a filling, low-calorie food choice.

Rich in nutrients

Potatoes are rich in essential nutrients such as vitamin C, B6, potassium and fiber, potatoes bring many health benefits including supporting weight loss. In addition, potatoes have a high potassium content that can limit problems such as water retention and bloating, helping to slim the stomach.

Rich in fiber

Potatoes are a great source of fiber, especially when eaten with the skin. Consuming fiber-rich foods is important for weight control because they promote feelings of fullness and reduce cravings. This feeling will reduce unnecessary hunger and will result in consuming fewer calories throughout the day, creating the calorie deficit needed for weight loss.

Additionally, potatoes are an excellent source of resistant starch, which is beneficial for feeding healthy bacteria in the gut, promoting high metabolism and weight loss.

According to the US Nutrients Journal, resistant starch can help control blood sugar, reduce blood sugar spikes after meals, help you feel full longer, stabilize blood sugar and promote fat burning.

Enhance thermogenic effect

Potatoes are a pure carbohydrate when unprocessed, requiring more energy for the body to digest than processed foods. Therefore, consuming potatoes can increase the number of calories the body burns during digestion (known as the thermogenic effect), which also promotes weight loss.

2. How to eat potatoes to lose weight

Eating baked potatoes without added seasoning is good for weight loss diet.

Potatoes can be added to lose weight using the following methods:

Boil or bake

Choose boiled or baked potatoes without added salt, butter, cheese or sauce. These methods retain nutrients without adding unnecessary calories.

Portion control

Eat moderate portions, adding potatoes along with other vegetables and lean protein for a balanced meal. Overeating any food in larger quantities is never beneficial, so be mindful of portion sizes. Potatoes should be eaten in moderation, around 200g/day, equivalent to 2 small or 1 large.

Eat the skin

Potato skins are high in fiber, so leaving them on may help boost weight loss efforts.

3. Who should avoid eating potatoes to lose weight?

While potatoes can be a healthy addition to most diets, they may not be suitable for everyone:

People with insulin resistance or diabetes

Potatoes have a high glycemic index, which can cause blood sugar levels to spike. People with insulin resistance or diabetes should monitor their intake or choose lower glycemic alternatives. According to the Journal of Nutrition, potatoes' high glycemic index makes them unsuitable for people with health conditions such as diabetes.

People on low carbohydrate diets

Potatoes are relatively rich in carbohydrates, mainly in the form of starch. According to the American Journal of Nutrition, the carbohydrate content of potatoes ranges from 60 to 80 percent of their dry weight. Therefore, this makes them less suitable for people on low-carb or ketogenic diets.

People with digestive problems

Since potatoes are rich in fiber, excessive consumption can aggravate digestive health problems or gastrointestinal issues such as gas or bloating. Therefore, people who are prone to such problems should avoid eating potatoes.

Potatoes can be a nutritious part of a weight loss diet when consumed in moderation and prepared healthily. However, people with medical conditions should consult a doctor or dietitian before including potatoes in a weight loss diet.

Source: https://giadinh.suckhoedoisong.vn/bat-ngo-cach-an-khoai-tay-de-giam-can-it-nguoi-biet-17224112109025882.htm