Disadvantages of Potatoes-How to make it healthier?

By Curiosity Burster August 14, 2020

5 Disadvantages of Potatoes |Health|

|How to make potatoes healthier?|

Potato is known as the king of vegetables.

It is consumed in variety of dishes all over the world; especially it goes well in all types of Indian dishes. Indian cooking is incomplete without potatoes. It has become a staple food.

While many people consider potatoes to be healthy, potatoes have managed to stir up some controversy with its disadvantages.

In our last post, we discussed about 10 benefits of potatoes, from skin to health related advantages.

But, potato sometimes may become unhealthy if we do not consume it properly.

So, here is a list of 5 disadvantages of potatoes we all should know.

At the end, we are also providing some reference tips to make potatoes healthier.

1. Potatoes contain Glycoalkaloids

Glycoalkaloids are a potentially toxic family of chemical compounds found in the solanaceae family of plants.

Green potatoes, are especially high in glycoalkaloids and so are harmful for human consumption.

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One animal study showed that the glycoalkaloids found in potatoes could affect digestive health and may even aggravate inflammatory bowel disease.(1)

Other symptoms of glycoalkaloid toxicity includes drowsiness, increased sensitivity, itchiness and digestive symptoms.(2)

2. Too much Calories

Excess calories, regardless of the food source, can lead to weight gain. One medium (6.1 ounces or 173 grams) Russet baked potato, including the flesh and skin, contains 168 calories.(3)

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However not all types of potatoes contain equal amount of nutrients.

Like, Red potatoes contain less calories than Russet potatoes and processed potatoes.

3. High carbohydrate content

Potatoes are rich in carbs but it cannot be the the reason to eliminate it from our diets.

Potatoes with its high starch content is classified as a complex carb and eating them in moderation is not unhealthy.

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But, excess consumption of potatoes will cause high intake of carbohydrates. So, to lessen the intake of carbs, we have to lessen the consumption of potatoes but not eliminate it completely.

4. Increase in Blood sugar level

Potato glycemic index (above 80) is very high, so people who are obese or are suffering from diabetes are asked to avoid excessive consumption of potatoes.

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Increased consumption of potato increases complications such as blood sugar imbalance; type 2 diabetes.

Diabetic patients are advised to maintain caution while eating any potato dishes. However, non-diabetics can counteract the sugar spike by combining potato with low GI.

5. May contribute in weight gain

A study conducted in 2009 followed 42,696 participants over a 5-year period.

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It found that eating potatoes was associated with an increase in waist circumference in women, which shows some potatoes may contribute to increase in weight.(4)

Also read| 10 benefits of Potatoes-Health and Skin

Diet during covid-19

How to make Potatoes healthier?

1.Peeling the potato can remove a significant portion of the fiber and mineral content, contained in the skin.(5) (6)

2. Selecting a healthy cooking method is also important.(7)

3. Frying potatoes can increase their fat and calorie content, compared to other cooking methods like baking or boiling.

4. When enjoyed in moderation quantity, potatoes can be a nutritious addition to your diet.

5. Processed potato products are also less nutrient dense and contain more calories, fat and sodium than whole potatoes.

6. Storing potatoes at lower temperatures, away from sunlight, can prevent glycoalkaloid formation.(8)