Are you wondering how many calories are in potatoes? Does eating potatoes cause weight gain? If so, let’s find out with My Auris right in this article!
Potatoes are a familiar food, rich in nutrients, but not everyone knows clearly about the energy, starch, or fiber, vitamins, and minerals contained in it. So what’s so special about the calories in different types of potatoes? What is the effect of potatoes on weight? Let’s explore now to build a suitable diet, effectively support weight loss or weight gain!
How many calories in 100g of potatoes?
According to the United States Department of Agriculture (USDA), in every 100g of potatoes, the body will absorb about 76.7 calories, along with 6mg of sodium, 2.2g of fiber and 2g of protein. Compared with 100g of tomatoes, the energy content of potatoes is significantly higher.
The processing method greatly affects the calorie content of potatoes. Below are the calories in 100g of potatoes according to each popular preparation method:
- Boiled, steamed potatoes: ~87 calories
- French fries: ~312 calories
- Roasted potatoes: ~93 calories
In addition, compared to other foods such as sweet potatoes, carrots, corn, pumpkin, potatoes are still in the group of providing high energy, suitable for those who need to supplement nutrients. substance.
Nutritional value of potatoes potatoes
Potatoes are a nutritious food source, providing many essential vitamins and minerals for the body. When cooked with the skin, potatoes retain maximum vitamin C and potassium content, which is very beneficial for health.
Nutrition ingredients in potatoes
Potatoes contain 77% water, along with the main ingredients including carbs (starch), protein and fiber, while almost no fat. Below is the nutritional value of 100 grams of boiled potatoes with the skin on:
- Water: 77%
- Calories: 87 kcal
- Protein: 1.9 grams
- Carbs (starch): 20.1 grams
- Sugar: 0.9 grams
- Fibre: 1.8 grams
- Fat: 0.1 grams
Carbs (Starch) in potatoes
Potatoes are the main source of carbs (starch), accounting for 66-90% of dry weight. In addition to starch, potatoes also contain small amounts of simple sugars such as sucrose, glucose and fructose.
Due to their high glycemic index (GI), potatoes are not suitable for people with diabetes. However, some types of potatoes have a medium GI index, and processing methods also have a significant influence. Refrigerating potatoes after cooking helps reduce the impact on blood sugar levels, bringing the GI down to about 25-26%.
Quality Fiber and benefits for the digestive system
Potatoes do not belong to the group of foods rich in fiber but still provide a significant amount, especially in the skin, which contains up to 12% fiber.
Most of the fiber in potatoes belongs to insoluble forms such as pectin, cellulose and hemicellulose. In particular, potatoes also contain resistant starch, which acts as a type of fiber, helping to nourish beneficial bacteria in the digestive system and support blood sugar control.
Protein in potatoes
The protein content in potatoes is relatively low, ranging from 1-1.5% when fresh and about 8-9% by dry weight, lower than wheat, rice and corn.
The main protein in potatoes is patatin, which can cause allergies in some people. Therefore, those who are susceptible to allergies should be cautious when using it.
Vitamins and minerals in potatoes
Potatoes lA rich source of vitamins and minerals, especially potassium and vitamin C, which bring many benefits to heart health and the immune system:
- Potassium: Helps stabilize blood pressure, supporting cardiovascular health.
- Vitamin C: Boosts immunity, but is easily lost when processed improperly.
- Folate: Abundant in white-fleshed potatoes, helps prevent cancer and supplements nutrients for pregnant women.
- Vitamin B6: Helps produce red blood cells, supports the metabolism of carbs (starches), proteins and fats.
Plant compounds in potatoes
Potatoes contain many antioxidants, which help protect the body from the effects of free radicals:
- Chlorinated acid: The main polyphenol in potatoes.
- Catechin: Accounts for 1/3 of total polyphenols, common in purple potatoes.
- Lutein: Found in abundance in yellow-fleshed potatoes, supporting eye health.
- Glycoalkaloids: Phytonutrients that help potatoes fight insects, but consuming too much can be harmful.
Does eating potatoes help you lose weight?
Many people wonder: “Does eating potatoes cause weight gain?” or “Do potatoes support weight loss?” Currently, there is no scientific research that firmly confirms the impact of potatoes on weight control. However, potatoes are low in calories and rich in nutrients, and can support weight loss if a reasonable diet is applied.
Potatoes contain proteinase 2, a compound that has the ability to slow down the digestive process, thereby helping to reduce hunger. A scientific study has shown that mice supplemented with proteinase 2 tend to eat less and lose more weight than the untreated group. However, effectiveThis has not yet been clearly proven on the human body.
Some people use a potato diet to lose weight quickly. However, this method is not a long-term solution because potatoes, although rich in nutrients, lack some important micronutrients for health. If prolonged, it can slow down metabolism, reduce muscle mass and negatively affect weight and overall health.
What are the effects of potatoes?
Supports cardiovascular health, stabilizes blood pressure
Potatoes are a rich source of potassium, helping to reduce the risk of high blood pressure and cardiovascular-related diseases. In addition, the active ingredients chlorogenic acid and kukoamine in potatoes also contribute to maintaining stable blood pressure and protecting a healthy cardiovascular system.
Helps control weight effectively
Thanks to its ability to create a feeling of fullness for a long time, potatoes become a food that helps maintain ideal weight. A small study shows that eating boiled potatoes combined with steak helps reduce calorie intake compared to eating white rice or pasta, supporting better weight control.
Strengthens the immune system, protects the body
Potatoes contain rich amounts of vitamin C, combined with catechins – an antioxidant that accounts for 1/3 of the total amount of polyphenols, helping to enhance the immune system and prevent harmful bacteria from entering the body.
Supports the system healthy digestion
Potatoes contain resistant starch, which acts as a type of fiber to help nourish beneficial intestinal bacteria. This ingredient helps improve digestion, enhance intestinal health and support the digestive system to operate more effectively.
Protect eye health with lutein and zeaxanthin
Potatoes contain lutein and zeaxanthin, two carotenoid antioxidants that play an important role in maintaining eye health. These compounds help protect the eyes from the effects of blue light, reduce the risk of macular degeneration and maintain good vision.
Potential risks when applying a potato diet
The potato diet is chosen by many people to support weight loss, however, this method has many potential risks to the human body. If not applied properly, it can cause nutritional deficiencies, reduce muscle mass, affect metabolism and even lead to weight regain.
Nutritional deficiencies and nutritional imbalance
Although potatoes are a rich source of slow-starch, low-calorie foods, they do not provide enough necessary protein, fat, vitamins and minerals. Relying only on a potato diet can cause nutritional imbalance in the body, easily causing fatigue, weakness, and negative effects. affects overall health.
Reduction in muscle mass due to a diet lacking in protein
One of the risks of a potato diet is that the body loses a lot of mass. muscle mass instead of fat loss. Because the amount of protein in potatoes is quite low, when applying a diet that is too strict, the body will take energy from the muscles, leading to unhealthy weight loss.
Weight gain again due to slow metabolism
Applying an excessive potato diet can cause the body to fall into a slow metabolic state, burning fewer calories. When calories and weight loss are not properly controlled, the body is susceptible to yo-yo syndrome, leading to uncontrolled eating and rapid weight gain.
How to balance nutrition when losing weight?
Although potatoes can be a good choice in the weight loss menu thanks to slow starch and low calories, you should not abuse them to ensure nutritional balance compatible with protein sources, healthy fats, vitamins and minerals from other foods.
Hopefully My Auris’s article has helped you better understand the risks of the potato diet and how to properly control your diet. Choose a scientific weight loss method to protect your long-term health!
