Potatoes For Weight Loss: ToneOp



Published on: 10-Nov-2022


10 min read




Tarishi Shrivastava


Potatoes For Weight Loss: ToneOp

Potatoes For Weight Loss: ToneOp

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Have you ever imagined any dish without potatoes? 

No, right, let us take an honest vote on this. If there were no potatoes found in food, the world would be a place with tasteless food. 

We mostly crave spice and crisp food when we are hungry, and what is better to treat yourself with than a nice big bowl of fried crispy potatoes, topped with seasoning, and a regular coke!! Yum!

Potato rolls right to the top when we talk about our favourite vegetables. They are among the market's most versatile vegetables. They can be transformed into mouthwatering pakoras, tikkis, french fries, and delectable appetisers.

Unfortunately, they do not get along well with those trying to lose weight. Many claims that potatoes are their nemesis and that eating them prevents weight loss; hence they are forbidden from their diets. This is especially true for people on a low-carb diet to lose weight. 

Not only this, but potatoes are also linked with several health issues like diabetes, high blood sugar, and hypertension. If you have either of these diseases, your nutritionist or doctor will advise you to refrain from potatoes. However, the truth is not as scary as it seems.

Potatoes are not the villains, even though everyone says them to be!

However, numerous studies and pieces of study have convinced us otherwise. Studies have connected potatoes to weight gain, obesity, and a spike in blood sugar levels. 

However, several studies have examined this starchy tuber more unbiasedly. For example, two groups of people were examined, and the weight loss trends in each were noted in a 2014 study published in the Journal of the American College of Nutrition. 

Both groups adhered to low-calorie diets; however, one group ate potatoes, and the other cut them out entirely. The study's findings revealed that eating potatoes had no bearing on one's ability to lose weight.

Table Of Contents

1. Are Potatoes A Weight Loss Barrier?

2. 4 Typical Potato Preparation Errors That Can Prevent Weight Loss

3. The Final Say

Are Potatoes A Weight Loss Barrier?

Consuming potatoes may not result in weight gain if you usually maintain a healthy diet and avoid junk food. 

However, because they have a rich nutritional profile, white and sweet potatoes might aid in weight loss. Both contain high levels of vitamin C, which is crucial for enhancing immunity. They are also excellent providers of fibre, protein, and healthy carbs. 

According to data from the United States Department of Agriculture, 100 grammes of white potatoes include 77 calories, 2 grammes of protein, and 2 grammes of fibre. They also contain a lot of potassium, which is necessary for maintaining blood pressure and developing muscle. 

As we all know how crucial weight loss is, here is a list of 10 things to remember during the weight loss journey. 

In addition, they have relatively little fat.

Although there are no studies on the potato diet, its extremely low-calorie content suggests that it might aid in weight loss. According to research, calorie-restricted diets will likely result in weight loss, as long as you can follow them.

While eating 2-5 pounds (0.9-2.3 kg) of potatoes each day may seem like a lot, it only contains 530-1,300 calories, which is much less than the daily caloric requirement for an adult.

Potatoes include proteinase inhibitor 2, a substance that may aid in reducing hunger by slowing digestion.

According to one study, mice given this potato chemical lost weight and consumed less food than untreated mice. The potato diet is not a long-term option, even though it might be helpful for weight loss in the short term. Potatoes are a good source of nutrients.

Additionally, studies have indicated that highly low-calorie diets impede metabolism and reduce muscle mass. Also, if you return to your regular diet, you can put the weight back on.

4 Typical Potato Preparation Errors That Can Prevent Weight Loss

1. You Are Getting Them Ready Improperly

According to the American Journal of Clinical Nutrition, french fries are less neutral than ordinary potatoes regarding weight growth and type 2 diabetes. French fries are deep-fried and no longer closely resemble the original dish.
Popular fast-food French fries have roughly 380 calories, 18 grammes of fat, 221 milligrams of sodium, and 50 grammes of carbohydrates per medium serving (regular potatoes have no fat). Hash browns for breakfast are often not made healthily, though.

The Solution

Keep your potatoes away from hazardous oils and frying equipment. Choose baked, mashed, or oven-roasted potatoes as an alternative.
How you top the entire roasted potato is another consideration. Adding a tonne of cheese, bacon, and sour cream would not help you lose weight. Instead, try our chilli twice-baked potato recipe, which includes tonnes of vegetables, heart-healthy olive oil, and low-fat cheddar cheese.

2. You Are Not Substituting Them For Refined Grains

In a study published in January 2020 in the British Journal of Nutrition, participants were allowed to eat one side dish made of potatoes or one made of refined grains (such as white pasta or rice) each day for 28 days. They substituted this side dish for other regularly eaten carbohydrates.
It comes out that those who consumed more fibre by eating more potatoes instead of refined grains had a superior total diet score. According to Harvard Health Publishing, fibre is a nutrient significantly associated with weight loss.

The solution

Consider other refined carbohydrates you might replace when you include potatoes in your diet. White bread or crackers, pizza, regular spaghetti (not made from whole grains or legumes), and the majority of baked products are a few examples.

Just like we do mistakes while cooking food, we also have many misconceptions that result in various common weight loss mistakes.

Read more to know: 10 common weight loss mistakes.

3. You Do Not Use Portion Control

Even if the plain potato is a beneficial addition to your diet, you will put on weight if your calorie intake exceeds what your body requires. Therefore, tracking your calorie consumption and adhering to recommended portions are essential when trying to lose weight while following a low-calorie diet.
The solution
One medium potato is equal to one serving of starchy vegetables, which include potatoes, corn, green peas, and lima beans, each week, per the 2015-2020 Dietary Guidelines for Americans.

4. You Are Not Consuming Skin

A medium potato with the skin provides 7% of the recommended fibre intake. However, a study published in the American Journal of Lifestyle Medicine in February 2017 found that only 10% of us get enough daily. Additionally, fibre is a crucial food for weight loss, as was already mentioned.

The solution 
Leave the skin on when making baked, mashed, or oven-roasted potatoes. Scrubbing the potatoes well is usually a way to eliminate dirt, insects, or other debris before cooking.

The Final Say

Potatoes are the universal favourite vegetable, and we all love the crips and spicy snacks made for it. Yet there are a few things we need to keep in mind. 

Especially the preparation method. Let us choose baked and healthy ways to cook potatoes, and you can easily include them in your daily diet.


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