Potatoes are a type of versatile root veggies consumed in different dishes varieties of all over the world. They are very delicious when prepared properly and with the appropriate method. As for vegetables, they are considered healthy and nutritious food, although they stir up a controversy that elicited a lot of critiques that they are unhealthy and their consumption should be limited. So the question is are potatoes good for you?
A discussion that rocked the air for a long time and still does up to date, but the fact of the matter is that depending on the method employed in their preparation determines whether the potato meal is healthy or unhealthy. It become unhealthy when fried or processed in an unhealthy method like deep frying. You are lucky that today I am going to delve into the health benefits of potatoes and their downside when you consume especially when you are a wrestler.
What Exactly Are Potatoes and are potatoes good for you?
First, let me shed light on what potatoes are and how edible the plant tuber can be. The potato scientific name is Solanum tuberosum and it belongs to the family of nightshade plants. It originated from South America Andes and up to date, it is cultivated in over 160 countries and with 1500-2000 varieties to choose from, which differ in color, sizes, and nutrients available.
Many varieties of potatoes have a similar composition of nutrients covered in a starchy flesh by a thin skin rich in nutrients. To enjoy a potato meal, you have several ways to cook them like, boiling, steaming, baking and roasting. You can also use them with a variety of dishes like chicken, fish, etc. Many varieties can also be used with an array of dishes to accompany them and to form a balanced diet dish.
Different potato types have varied nutrient composition. Below is the list of nutrients you are likely to get in a typical medium-sized potato with around 6.1 oz or 173g or thereabout in a russet potato that is baked plus their skin cover.
- Calories 168
- Fats 0g
- Protein 5g
- Carbohydrates 37g
- Fiber 4g
- Sodium 24mg
- Vitamin C 37% RDI
- Vitamin B6 31% RDI
- Potassium 27% RDI
- Manganese 20% RDI
The composition of nutrients in potato can vary significantly depending on the potato varieties and the method of cooking employed which influences its nutrient content. It has been proven that peeling potatoes removes a portion of nutrients significantly, fiber and minerals concentrated on the skin cover which could be nutritious and beneficial to the wrestler’s health. So are potatoes good for you? Yes, they are.
Benefits of Potatoes to Wrestler’s Health
This is a substance that prevents the formation of very harmful free radicals, reactive atom accumulation in your body that contributes to chronic diseases, diabetes, and deadly cancer. It has been proven that antioxidants have the potential to prevent heart diseases. Potatoes have been proven to be a source of vital antioxidants like flavonoids, phenolic acids, and carotenoids.
It was found from a study that white-colored potatoes have the best antioxidants to neutralize free radicals. In another study, the findings were that antioxidants common in potatoes reduce cancer growths like colon and liver cancers. A potato contains antioxidant which reduces the risks of chronic diseases in human bodies, further research should be done to determine potential effects.
Resistant starch: The types of starches which pass through the small intestine undigested into the large intestines where they feed bacteria in the gut. A potato provides resistant starch when cooked and chilled. They aid your body in controlling blood sugar levels and insulin regulation.
Potatoes are satiating
Potatoes have been considered more filling food than many other foods, especially when boiled. You will find a substantive fiber in potato skin than in the flesh which is not easily digested thus promotes fullness and reduces hunger.
Potatoes have a weight gain tendency in wrestlers
There has been an association of weight gain to eating potato products. Eating potatoes will most likely increase waist circumference of the consumers, so it is important to account for how you prepare your potatoes and how often you take them. This is because they can add significant weight to your body. Certain types of processed potatoes like French fries, chips and potato crisps contain too many calories and fats which may lead to gaining weight if consumed regularly as compared to the boiled, steamed and roasted potatoes. Wrestlers need to be wary of this fact and limit the intake as much as possible.
Glycoalkaloids in potatoes
This a toxic chemical compound found commonly in the nightshade plant family. Choconine and solanine are specific types of chemical compounds found in potatoes. The green potatoes taking the toll of glycoalkaloids consumed in higher amounts. They can cause adverse effects on the health of human bodies especially when you are a wrestler. To avoid glycoalkaloid effects, proper storage of potatoes has to be effected. Storing it in low temperatures and keeping them away from direct sunlight prevents glycoalkaloid formation.
How to make potatoes should you eat if you are a wrestler
- Consume in moderation because of the potential of diet addition.
- The good amount of nutrients and fiber is good for your health, besides, they are highly satiating
- The mode of preparation has an impact on nutrient content, so choose appropriately
- Most important nutrients are on the outer skin of a potato, design a way to incorporate them on to your dish
- Opt for a whole potato meal instead of processed potatoes because they have adverse effects on the weight.
- Choose healthy toppings to improve nutrients and make it an all-around nutritious meal.
Potatoes have vitamins, minerals, fiber, antioxidants, resistant starch, etc. They are fit for your health especially if you are a wrestler. Fried potatoes have adverse effects which include weight gain if consumed in massively. When a potato is cooked and moderated in a good healthy way, it can provide better nutritious and delicious meals for people especially wrestlers. So are potatoes good for you as a wrestler? The answer is yes in moderation!