Potato (Aloo) Benefits and Side Effects
Potatoes are one of the most common and popular vegetables in the world. Potato consumption ranges from fresh and raw potatoes to processed products such as french fries, chips, sticks and hippuri. The variety of uses of the potato earned it the title of “vegetable king”.
Potatoes are underground crops. I.e. they grow into the ground with leaves and twigs above the ground. In the opinion of botanists, potatoes are edible tubers, which means they are the fleshy stem of the potato plant. The good part is that they are easy to grow and are available worldwide throughout the year. In fact, potatoes are the fourth largest tuber food crop in the world. Potatoes are a unique staple crop because they combine the properties of carbohydrate foods with vegetables. The South American Indians, also known as the Inca or Indian Indians of Peru, were the first to plow. 8,000 to 5,000 BC. The Spanish brought it to Europe in the 16th century. Interestingly, there are about 4 to 5 thousand varieties of potatoes in the world.
Potatoes, which are naturally rich in water and carbohydrates, make a delicious dish. Due to the trend of people towards low carb diet, the popularity of potato has decreased significantly. But, the vitamins, minerals, phytochemicals and fiber it provides can also help prevent disease. Good for human health.
Some basic facts about potatoes:
Botanical name: Solanum tuberosum
Common names: potatoes, aloo
Sanskrit name: आलुक (లులుకంक,, āluḥ)
Ingredients used: skin, meat
Local area and geographical distribution: Potatoes were first cultivated in Peru between 8,000 and 5,000 BC. The Spaniards introduced it to Europe in the second half of the 16th century. In the early 1900s, many European countries, including the former Soviet Union, began to produce and import large quantities of potatoes. They became popular among Asians, Africans and Latin Americans in the 1960s. Potatoes are now widely produced in China and India. Potatoes are mostly produced in China.
Interesting fact: Pollination of potatoes is done by bumblebees.
- Potato nutrition facts
- Potato health benefits
- Side effects of potato
Potato nutrition facts
Potatoes are a great source of vitamins and minerals. It contains antioxidants such as vitamin C and potassium. It is an excellent source of vitamin B6, magnesium and fiber. Potassium content in potatoes is higher than in bananas. About half of the daily value of vitamin C is in potatoes. It is high in carbohydrates due to its carbohydrate content. Potatoes have only 110 calories. Fat, sodium and cholesterol free. The water content in fresh potatoes is 80%. It is one of the best sources of energy for the body. The gluten-free nature of potatoes makes it a perfect alternative to some edibles like pasta and bread.
Based on the USDA Nutrient Database, 100 grams of potatoes has the following values:
Nutritional value per 100 grams
Water 79.25 g
Energy 77 kcal
Protein 2.05 g
0.09 g of fats
Carbohydrate 17.49 g
Fiber 2.1 g
Sugars 0.82 g
Value of 100 grams of minerals
Calcium 12 mg
Iron 0.81 mg
Magnesium 23 mg
Phosphorus 57 mg
Potassium 425 mg
Sodium 6 mg
Zinc 0.30 mg
The value of vitamins per 100 grams
Vitamin B1 0.081 mg
Vitamin B2 0.032 mg
Vitamin B3 1.061 mg
Vitamin B6 0.298 mg
Vitamin B9 15 g
Vitamin C 19.7 mg
Vitamin E 0.01 mg
Vitamin K2 g
Fat / fatty acids value per 100 grams
Saturated 0.025 g
Monosaturated 0.002 g
Polyunsaturated 0.042 g
Potato health benefits
Potato is an exceptionally good food. It has some major health benefits. They contain important nutrients such as fiber, starch and proteins and lectins. These are the main components that contribute to the health benefits of potatoes. Epidemiological studies positively support the contribution of potato consumption in maintaining body weight and reducing the risk of diabetes. Potato peels are also a great source of dietary fiber. Also used in bread making. Let’s explore some of the health benefits of potatoes
- Potato as a source of fiber
- Potatoes for cholesterol
- Potato for weight loss
- Potatoes for heart health
- Potatoes reduce inflammation
- Potatoes to the bone
- Potato as an antioxidant food
- Potatoes prevent cancer
- Potatoes for scurvy
- Potato as a source of energy
Potato as a source of fiber
Potato peels are the most effective secondary product of potato. Unlike other vegetable skins, potato peels are not waste. They contain 40% to 50% dietary fiber. These are also used to make certain types of bread.
In vivo (animal-based) studies suggest that potato fiber may protect the lining of the intestine from the potent carcinogenic acrylamide used in many food products.
Powder made from potato peel has the potential to reduce the damage to the eye lens caused by certain diabetic conditions.
Potatoes for cholesterol
Although cholesterol is an important component of the cell membranes in the body, high levels of cholesterol can lead to conditions such as high blood pressure and heart disease.
Potatoes are excellent hypolipidemic (cholesterol lowering) agents. Research also suggests that potatoes contain low levels of an important protein called methionine, which has been linked to hypercholesterolemia. In an animal-based study, it was reported that providing a potato-based diet significantly reduced cholesterol levels in the blood. However, more studies are needed to confirm similar effects on humans.
Potato for weight loss
When it comes to weight loss, potatoes are the most anticipated food crop. These are usually associated with weight gain due to the presence of carbohydrates, such as vitamin-C and vitamin B6. These help in better absorption of food. However, if a person consumes a medium boiled, peeled potato it will not only be fulfilled, it will burn fewer calories than food containing other carbs. Medium-sized potatoes contain 140 calories, which is much lower than boiled pasta (286 calories) or boiled rice (248 calories).
Therefore, potatoes can help you lose weight by making you feel fuller without increasing your calories.
Potatoes for heart health
This carbohydrate vegetable has high nutritional value. It contains fiber, potassium, vitamin C and vitamin B6 which have properties that help heart health. High cholesterol is one of the leading causes of heart disease and plays a major role due to its hypocholesterolemic nature (lowering cholesterol). Potatoes contain carotenoids (natural pigment) lutein and zeaxanthin. They are also good for heart health and other internal organs.
Potatoes reduce inflammation
Several studies have been conducted to test the anti-inflammatory ability of potatoes. In vivo studies suggest that potato extract may be effective in reducing the inflammation of the lungs caused by cigarette smoke. In an in vitro (lab-based) study, potato peels and glycocolloids (a type of natural chemical compound) found in potatoes were found to be anti-inflammatory.
Potatoes to the bone
Potatoes contain minerals such as magnesium, iron, zinc and phosphorus. They play a major role in maintaining bone structure and enhancing human bone strength. Calcium is one of the most important factors contributing to proper bone health. It is abundant in potatoes. So, potato is also very beneficial for bones.
Potato as an antioxidant food
Potatoes are rich in antioxidant compounds such as vitamins and polyphenols. This means it neutralizes excess free radicals in the body, which are associated with chronic diseases such as heart disease, diabetes and cancer. Due to the presence of anthocyanin pigments, the antioxidant capacity of red, blue and purple potatoes has been reported to be higher than that of white / yellow potatoes.
Potatoes prevent cancer
Potatoes contain a wide range of anti-cancer compounds. Consequently, several studies have been conducted to test the effectiveness of potato extract in reducing the growth and spread of cancer. Lab-based studies also suggest that potato extract may prevent the spread of human breast cancer cells. Animal-based studies have shown that potato extract can prolong life by suppressing tumor growth.
Anthocyanin pigment responsible for giving purple-red color to potatoes. Several studies have also suggested that this vegetable may be responsible for its anti-cancer properties.
In the absence of clinical trials, little can be determined about the activity or efficacy of potatoes in preventing or reducing tumors in humans.
Potatoes for scurvy
In addition to being a good source of carbohydrates, potatoes are also high in vitamin C. Scurvy is a disease caused by a lack of vitamin-C. In this disease, swelling of the gums, cracking of the lips, rashes on the body and mouth ulcers can occur. The presence of vitamin-C in potatoes helps in preventing gum bleeding. According to the American Journal of Physical Anthropology, vitamin C deficiency is associated with potatoes. This is evident from the cases of increased scurvy during the Irish famine.
Potato as a source of energy
Potatoes are one of the foods that provide energy. The high carbohydrate content of potatoes makes it an excellent source of dietary carbs. In addition, it has a high calorie density. Considered fat-free when roasted or boiled. The protein in potatoes is of high quality compared to other carbohydrate foods such as pasta and rice. They are one of the few food sources that are high in the essential amino acid lysine. It therefore helps in reaching the desired desired lysine level. For various body functions.
Side effects of potato
Potatoes have many health benefits. But along with that there are also some negative effects on health.
When starchy foods such as potatoes are cooked at high or high temperatures (above 120 C), they produce a chemical called acrylamide. Studies also show that the presence of this chemical in the diet of mammals can lead to cancer. Therefore, it is wise not to cook starchy foods at high temperatures.
Another negative ingredient that is naturally produced by potatoes is glycolloid. Alpha-solanin and alpha-chakonin together account for 95% of the total glycolloid content in potatoes. Excessive intake of these glycolloids can cause conditions such as nausea, vomiting, abdominal cramps and diarrhea. In severe cases glycolloid poisoning can cause neurological problems such as drowsiness, dizziness, tremors, confusion and weakness.
A study was conducted on three groups of healthy males and females in the United States. Studies have shown that high consumption of potatoes in any form, such as raw, boiled or baked, increases the risk of type 2 diabetes.
Processed weights made with potatoes such as french fries, chips, burgers can lead to weight gain.
Potatoes play a major role in our diet. Potatoes have also shown some health-promoting properties. But can cause negative effects if not taken in a limited and proper way. It is better to avoid processed forms of potatoes and roast or boil them. So, eat wisely and stay healthy.