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![]() In fact, eating potatoes with protein or healthy fat is shown to slow insulin or glucose release. The findings suggest a glycemic index (GI) reading is unreliable if the potatoes are combined with other food. Īlso, post-meal glucose and insulin were not significantly different than before eating. Results showed children to eat 30% fewer calories when served boiled mashed potatoes. One study compared potatoes to other carbohydrates combined with lean meat when consumed by young children. Several researchers discussed why potatoes are an important part of a healthy diet. The American Society of Nutrition (ASN) shared extensive research and presented findings on the health benefits of potatoes. The excellent amino acid rating and other important findings have determined potato protein to be of high quality and beneficial for a healthy diet. Other research feedback about potato protein indicates the biological value (proportion retained for growth or maintenance divided by the amount absorbed) is higher than soybeans and legumes. This value is biologically comparable to the value of whole egg protein (100% absorption). In fact, depending on the potato, almost 90% of the protein is absorbed. This means the body digests and absorbs most of the amino acids from potato. Potato protein content is lower (5 grams for one medium potato), but the digestibility and amino acid value have been rated very good. Potatoes are said to exceed the recommended level for all four essential amino acids: lysine, methionine, threonine, and tryptophan. Amino acid quality is given a score based on amino acids contained within a food compared to human body amino acid requirements. ![]() The quality of plant protein is determined by its amino acid composition and digestibility. This will allow for slow-release energy during a hard workout or long-distance run.Īccording to research, white potatoes contain quality plant protein. Leslie Bonci, RD, former Director of Sports Medicine Nutrition at the University Pittsburgh Medical Center, recommends adding a small amount of protein or healthy fat to slow down the GI profile. Food is your fuel and a plain baked potato makes an excellent meal before a challenging workout. This means it enters the bloodstream faster but endurance athletes love this fact. The carbohydrate or starchy part of the potato ranks high on the glycemic index (GI). Amino acids (especially lysine) play a vital role in muscle repair. During food testing, it was determined potatoes exceeded the recommended amino acid levels for lysine, methionine, threonine, and tryptophan. They also contain high-quality protein because of their superior amino acid composition. White potatoes are full of essential nutrients and vitamins and are an excellent source of fiber. As of 2017, the most consumed vegetable in the United States was the potato. Potatoes are also considered a healthy carbohydrate having an important role in a nutritious diet. New discoveries indicate white potatoes are an excellent plant food part of a healthy diet.Īccording to an article published in the Journal of Advances in Nutrition, white potatoes should be included as a vegetable in all food guides because they contain essential nutrients. It turns out, the potatoes themselves are not to blame but rather how they are prepared or processed. Unfortunately, research made the mistake of labeling the potato as a bad carbohydrate without taking the preparation method into consideration.Ĭurrent research has debunked these old unhealthy claims about white potatoes. Of course, consuming fries and chips would be unhealthy, promoting weight gain, obesity, and even illness. Details of the research revealed that volunteers were eating large amounts of French fries and potato chips. All the bad press and diet trends restricting carbs have caused many people to eliminate them from their diet.īut these past studies failed to include all the facts about what kind of potatoes research participants were consuming. Older reports from Harvard University research even indicated potatoes were a fattening starch not worthy of vegetable status. Past studies have linked white potatoes to increased weight gain and type-2 diabetes. ![]() Potatoes have been labeled a bad carbohydrate for decades through inaccurate scientific feedback and marketing.
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