Contents:
- Medical Video: Everything You Need to Know About the Keto Diet
- Eating potatoes for a diet can help you lose weight
- However, potatoes have a high glycemic index
- How to cook and eat potatoes is very influential on body weight
Medical Video: Everything You Need to Know About the Keto Diet
Potatoes are one source of carbohydrates, so it is widely used as a substitute for rice for many people who are on a diet. It tastes good, can be processed into anything, and can be combined with various other foods to make potatoes become a menu choice when on a diet. Many people have used potatoes for a weight loss diet. But, is it true that potatoes can help or vice versa?
Eating potatoes for a diet can help you lose weight
Potatoes are one of the delicious foods and contain many important nutrients that the body needs. Potatoes contain potassium which is even higher than bananas, vitamin C, vitamin B6, iron, calcium, and much more.
So, it's not wrong if many people use potatoes to diet. Some reasons why potatoes can help you control your weight are:
- Potatoes can giving you high satisfaction after eating it. This certainly makes you full longer and more able to control your appetite. Potatoes also contain proteinase inhibitors that can suppress your appetite.
- Potato contains fiber. Fiber is believed to make you full longer, so that your appetite is more controlled and you eat less. In addition, the fiber content in potatoes can also help facilitate digestion and prevent constipation.
However, potatoes have a high glycemic index
Although potatoes contain lots of nutrients, potatoes also have a high glycemic index. This makes potatoes considered bad food. A high glycemic index makes carbohydrates in potatoes broken down into sugar quickly, so your blood sugar will rise faster. This certainly has a negative impact on those of you who have diabetes. Also, it can increase fat storage and the risk of obesity (obesity).
However, foods with a high glycemic index do not mean they are always associated with diabetes and obesity. How the high glycemic index in potatoes affects your blood sugar depends on many factors, such as how the potatoes are cooked and how you eat potatoes.
A study published in the 2014 Journal of the American College of Nutrition has shown that consumption of potatoes does not cause weight gain. That is, even though potatoes have a high glycemic index, but not necessarily potatoes can cause obesity. This study compares weight loss in people who follow a low-calorie diet by consuming potatoes and without consuming potatoes.
How to cook and eat potatoes is very influential on body weight
As explained earlier, consumption of potatoes for a diet depends on how the potatoes are processed and eaten. If you process potatoes by frying them and consuming them warm and accompanied by high-fat foods, this can actually make you gain weight.
There are several ways to process potatoes so that the glycemic index is lower so you can use it for diet, namely:
- Eat with the skin. If you want to eat potatoes as a source of carbohydrates in a weight loss diet, you should eat potatoes with their skin. Do not peel the potato skin because there is fiber inside the potato skin which helps you control your appetite and facilitate digestion.
- Eat cold potatoes. Potatoes eaten in hot conditions have a higher glycemic index than potatoes that are already cold. So, cooling the potatoes before you eat them, like a potato salad dish, can help reduce the glycemic index of potatoes.
- Eat potatoes with food sources of protein and healthy fats. Eating potatoes with protein sources (such as fish) and healthy fats (such as olive oil) can slow the absorption of carbohydrates in potatoes. So, this can slow down the effects of the glycemic index of food in the body.
