Potatoes are good for weight loss and for healthy eating, as they are rich in a large number of nutrients, including minerals and vitamins. Potatoes help improve blood sugar control, reduce heart disease risk and help with having a stronger immune system. Potatoes can be added to your vegan and vegetarian recipes.
- Vitamin C
- Vitamin B6
Good for weight loss diets
Potatoes make you feel full quicker and for longer periods of time. Based on the Satiety index, white boiled potatoes rank among the highest ranking foods. Potatoes ranked seven times more filling than croissants. Therefore by eating potatoes you will fill full naturally and eat less other foods. Foods that are filling may help you lose weight.
Potato contains a protein known as potato proteinase inhibitor 2 (PI2), which helps reduce appetite. This protein enhances the release of cholecystokinin (CCK), a hormone that increases the feeling of fullness, helping you eat less.
After boiling the potatoes, leave them cool, and this will help produce high levels of resistant starch, which is a type of fiber which is good for weight loss. Resistant starch is also good for helping to regulate blood sugar levels as it reduces insulin resistance. Eating potatoes can help reduce excess sugar from your blood which is good for people suffering from type 2 diabetes.
Resistant starch is also not digested in the stomach, and reaches your large intestine were it becomes short-chain fatty acid butyrate, which is food for your good bacteria in your intestines. Butyrate can help reduce inflammation in the colon and may help patients with inflammatory bowel disorders such as diverticulitis and ulcerative colitis. Therefore Resistant starch is good for your digestive system.
Rich in Potassium
Potatoes are packed with potassium, which is important for helping to control your blood pressure. Potassium is a mineral and electrolyte that is important in your body to conduct electrical impulses. Potassium is important for the following functions;
- regulating blood pressure
- muscle contractions
- maintaining normal water balance
- nerve impulses
- maintaining a good PH balance inside your body
Your body cannot produce its own potassium, therefore we get all our potassium from the foods we eat.
Having a lower than required potassium level could lead to muscle cramps and fatigue, nausea and irregular heartbeat.
Potatoes are a healthy vegan food and contain lavonoids, carotenoids and phenolic acids, which help reduce the effects of free radicals inside the body. Purple potatoes contain up to four times more antioxidants than white potatoes. Potatoes can help fight the effects of ageing.
Potatoes can help fight the effects of ageing
Gluten is a family of proteins found in grains. People with celiac disease avoid consuming foods that contain gluten. Potatoes can form a part of your gluten free diet as they are naturally gluten-free.
Potatoes can be boiled, baked and steamed. Frying potatoes will increase their calorie content if you use a lot of oil. Most of the nutrients are located in the skin, so its important not to peel the potatoes. Potatoes can form an important part of your vegan or vegetarian diet.
Our Quick and Easy Vegan Roasted Potatoes
Wash the potatoes under running water (do not peel). Cut in equal quarters and boil in salted water for 5-10 minutes until soft. Leave them cool down for 5 minutes (greatly increasing the resistant starch content in this manner).
In a separate pan over medium heat, add the olive oil, whole garlic, rosemary and tumeric, then pour in the potatoes. Avoid stirring too much as we want the potatoes to get a golden colour in this pan, instead toss them about only 2-3 times throughout the cooking.
Add in the parsley and season with salt and pepper. Remove from the heat and drizzle over with the apple cider vinegar. Serve hot and delicious 🙂
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