Jakarta –
Potatoes are believed to be one of the healthiest foods for a diet. However, the wrong way to eat potatoes can actually ruin your diet.
Potatoes are known for their complex carbohydrate content which is nutrient dense and low in calories. Therefore, potatoes are always chosen as a substitute for rice when dieting.
Medium-sized potatoes generally contain only 110 calories and 26 grams (g) of carbohydrates. Apart from that, potatoes also offer 30 percent of the daily need for vitamin C, 15 percent of the need for potassium, and 10 percent of the need for vitamin B6.
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A 2014 study published in the ‘Journal of the American College of Nutrition’ compared weight loss in a group of people following a low-calorie diet with or without potatoes.
They found that potatoes did not cause weight gain. Those who eat potatoes every day can still lose weight.
The wrong way to eat potatoes
Even though it can be used as a healthy diet, you also need to pay attention to how you consume potatoes. Avoid the following wrong ways to eat potatoes, reported Live Strong.
1. Fry potatoes
 Frying potatoes can increase the risk of diabetes due to the high calorie content. Photo: Getty Images/Tsvetomir Hristov |
French fries are not good for those who want to lose weight. Eating French fries increases the risk of type 2 diabetes.
One serving of fast food fries contains about 380 calories, 18 g fat, 221 milligrams (mg) sodium, and 50 g carbohydrates.
Keep French fries off the breakfast menu. Choose baked, mashed, or boiled potatoes.
Also avoid using excessive spices. Instead, pair the potatoes with olive oil or low-fat cheese.
2. Make potatoes as a side dish
 Potatoes should also not be used as a side dish or combined with rice. Photo: Getty Images |
Also avoid consuming potatoes as a side dish. For example, fried potato chili sauce or potato cakes combined with rice.
The dish above makes you consume a ‘combo’ of carbohydrates which can actually increase weight.
3. Don’t eat potato skins
 It’s better to eat potato skins with the skin so it’s healthier. Photo: Getty Images/iStockphoto |
Medium-sized potatoes with the skin provide 7 percent of daily fiber requirements. Fiber is an important nutrient for weight loss.
Bake and let the potato skins bake. Before that, make sure to scrub the potatoes thoroughly to remove any dirt, bugs, or soil residue.
Pay attention again to how you process potatoes for consumption. Good potato preparations can be effective in helping you lose weight.
(aqr/odi)
