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 not good for health because they contain a lot of fat, making it difficult to lose weight. However, if consumed and prepared properly, potatoes can be a great addition to a weight loss-friendly diet.

Here is a share by Master of Science Avni Kaul, majoring in Food and Nutrition at the University of Delhi (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.

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

Limit Calories

Potatoes  are high in fiber and water, which can help you feel full longer. This can 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.

Dense 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 rich source of fiber, especially when eaten with the skin. Consuming foods rich in fiber plays an important role in weight control because they promote feelings of fullness and reduce cravings. This feeling will limit unnecessary hunger and will cause you to consume fewer calories throughout the day, creating the calorie deficit needed for weight loss.

In addition, potatoes are also 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 levels, reduce blood sugar spikes after meals, help you feel full longer, stabilize blood sugar levels and promote fat burning.

Enhance thermogenic effect

Potatoes are a pure carbohydrate when not processed, 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 (called 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 your diet in the following ways:

Boiled or baked

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

Control your portions

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

Eat the skin

Potato skins are high in fiber, so leaving the skin on can help boost your 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 appropriate for everyone:

People with insulin resistance or diabetes

Potatoes have a high glycemic index, which can cause blood sugar spikes. People with insulin resistance or diabetes should monitor their intake or choose lower glycemic alternatives. According to the American Journal of Nutrition, potatoes’ high glycemic index makes them unsuitable for people with health problems like diabetes.

People on low-carb diets

Potatoes are relatively high in carbohydrates, mostly 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 their weight loss diet.