Bidyut Nath Reward Points : 22200 Member Since : Friday, March 27, 2009
Nutritionally, potatoes are best known for their carbohydrate content approximately 26 grams in a medium potato . The predominant form of this carbohydrate is starch. This is also one vegetable that is consumed in every part of the country and it goes with every kind of Indian menu. I would like to know the pros and cons of consuming potato.
Natural potato is a good source of calories. In fact many people in poor countries, who cannot afford high-calorie diet such as milk products, meat and pulses, use potatoes as their prime source of calories. In the seveenth century potato became famous across Europe as a crop that could save people during famines. Mineral content: If you eat potatoes regularly, you ensure a good supply of water and ions in your body. This is because, potato is rich in potassium. The concentration being higher in the skin and just beneath it. So, eating the potato with its skin is always beneficial. Potato also contains calcium, iron, and phosphorus. Vitamin content: Natural potatoes are known for the large amounts of Vitamin C present in them. Typically, 100 gm of potato will contain about 17 mg of Vitamin C. In addition to this, natural potato also contains Vitamin A, B and P. Water content: Potato looks very big in size, but water accounts for about 70-80 percent of the weight of a potato. So the belief that you become fat by eating potatoes is a misconception. Of course if your potato servings contain large quantities of butter, or if you can t keep away from those high-in-fat-and-cholesterol French fries, you are bound to become overweight. Starch content: Potato contains about 17% starch and it is one of the best natural sources of starch. Potato sprouting leads to conversion of starch into sugar and hence you should avoid eating sprouted potatoes.
Potatoes contain a number of important vitamins and minerals. A medium potato 150g/5.3 oz with the skin provides 27 mg vitamin C 45% of the Daily Value DV , 620 mg of potassium 18% of DV , 0.2 mg vitamin B6 10% of DV and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. Moreover, the fiber content of a potato with skin 2 grams equals that of many whole grain breads, pastas, and cereals. In addition to vitamins, minerals and fiber, potatoes also contain an assortment of phytochemicals, such as carotenoids and polyphenols. The notion that all of the potato s nutrients are found in the skin is a myth. While the skin does contain approximately half of the total dietary fiber, the majority more than 50% of the nutrients are found within the potato itself. The cooking method used can significantly impact the nutrient availability of the potato.
Posted On : 4/16/2009 3:30:01 AM
Abhi Tripathi [Guru] Reward Points : 74900 Member Since : Monday, January 07, 2008
Potato skins store many nutrients and also contain a lot of fiber which is essential for a healthy diet. Leaving the potato skins on the potato also helps contain the nutrients in the flesh of the potato which has a tendency to escape during cooking. Based on a 2000 calorie diet, a large baked potato, including the skin, has 278 calories. Only 3 of these calories are from fat. The baked potato contains only 1% of the fat allowance considered as part of a healthy diet, with 0% of this being saturated fat. The potato, as well as the potato skin, is a great source of vitamin C, vitamin B6, copper, potassium, manganese, and dietary fiber. Potatoes and potato skins contain 18% of the recommended daily allowance of iron and 7.5 grams of protein which is rarely found in vegetables in such high concentrations. Potato skins also contain a variety of phytonutrients which are a natural source of antioxidants that help to prevent cellular deterioration of the body. The phytonutrients found in the potato skins as well as the flesh include carotenoids, flavonoids, and caffeic acid. Potatoes are classified as a tuber, meaning bulb or root, which contains a protein called patatin specific to these types of vegetables. Patatin also works as an effective antioxidant as well as lowering blood pressure. Overall, potato skins help to provide protection against heart disease and cancer.
The potato contains several medicinal virtues. As it is one of the most strongly alkaline of all foods, it is, therefore, very helpful in maintaining the alkali reserve of the body and a natural antidote for an overdose of acid or acidosis. It dissolves away uric acid and lime. It is also important in preventing the fermentative process in intestine and it helps the growth of friendly bacteria in the digestive tract. However, potatoes should be avoided by obese people as they are fattening. They should also be omitted from the diet of those suffering from venereal diseases and those afflicted with aphrodisiac tendencies. The potato contains an alkaloid toxin known as solanine which affects the nerves controlling the sexual organs. The solanine poison is particularly prevalent in potatoes too green in colour. An exclusive potato diet is considered valuable in the treatment of certain disorders such as chronic constipation, intestinal toxaemia, uric acid diseases, renal calculi or stone and dropsy. This diet may be employed with beneficial results for several months, if necessary. In the potato diet, potatoes can be sumed in its various preparations, such as baked, steamed and in soup form. When on potato diet, other vegetables which can be taken are spinach, beet tops, turnip tops, cucumbers, lettuce, celery, tomatoes and other green vegetables. Raw potato juice is valuable in stomach and intestinal disorders. Stomach ulcers are treated with the juice of pink potatoes. Potato juice also relieves gastritis. The recommended dose is half a cupful two or three times hald an hour before meals. Potato starch is administered as an anti-inflammatory for gastro-intestinal diseases and toxins. Raw potato juice is regarded as an excellent food remedy for rheumatism. One or two teaspoonful of the juice pressed out of mashed raw potato should be taken before meals. This will help eliminate an acid condition and relieve rheumatism.
Posted On : 4/16/2009 3:39:23 AM
Maniam PS [Guru] Reward Points : 137200 Member Since : Wednesday, March 18, 2009
The potato is a starchy, tuberous crop from the perennial Solanum tuberosum of the Solanaceae family. The word potato may refer to the plant itself as well. Potatoes are the world s fourth largest food crop, following rice, wheat, and maize. Nutritionally, potatoes are best known for their carbohydrate content approximately 26 grams in a medium potato . The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: it provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage Cummings et al. 1996 Hylla et al. 1998 Raban et al. 1994 . The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increases resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling Englyst et al. 1992 . Potatoes contain vitamins and minerals that have been identified as vital to human nutrition. Humans can subsist healthily on a diet of potatoes and milk the latter supplies Vitamin A and Vitamin D. 23 A medium potato 150g/5.3 oz with the skin provides 27 mg of vitamin C 45% of the Daily Value DV , 620 mg of potassium 18% of DV , 0.2 mg vitamin B6 10% of DV and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. Moreover, the fiber content of a potato with skin 2 grams equals that of many whole grain breads, pastas, and cereals. Potatoes also contain an assortment of phytochemicals, such as carotenoids and polyphenols. The notion that all of the potato s nutrients are found in the skin is an urban legend. While the skin does contain approximately half of the total dietary fiber, more than 50% of the nutrients are found within the potato itself. The cooking method used can significantly impact the nutrient availability of the potato. Almost all the protein content of a potato is contained in a thin layer just under its skin. citation needed This is evident when the skin of a boiled potato is carefully peeled it appears as a yellowish film. For maximum utilisation of this small, but valuable dietary source of protein, potatoes should be consumed whole, or peeled after cooking. Potatoes are often broadly classified as high on the glycemic index GI and so are often excluded from the diets of individuals trying to follow a low GI eating regimen. In fact, the GI of potatoes can vary considerably depending on type such as red, russet, white, or Prince Edward , origin where it was grown , preparation methods i.e., cooking method, whether it is eaten hot or cold, whether it is mashed or cubed or consumed whole, etc , and with what it is consumed i.e., the addition of various high fat or high protein toppings Toxicity: Potatoes contain glycoalkaloids, toxic compounds, of which the most prevalent are solanine and chaconine. Solanine is also found in other plants, mainly in the mostly deadly nightshade family, which includes a minority of edible plants including the potato and the tomato, and other typically more dangerous plants like tobacco. This poison affects the nervous system causing weakness and confusion. These compounds, which protect the plant from its predators, are generally concentrated in its leaves, stems, sprouts, and fruits. Exposure to light, physical damage, and age increase glycoalkaloid content within the tuber the highest concentrations occur just underneath the skin. Cooking at high temperatures over 170 C or 340 F partly destroys these. The concentration of glycoalkaloid in wild potatoes suffices to produce toxic effects in humans. Glycoalkaloids may cause headaches, diarrhea, cramps and in severe cases coma and death however, poisoning from potatoes occurs very rarely. Light exposure causes greening chlorophyll synthesis , thus giving a visual clue as to areas of the tuber that may have become more toxic however, this does not provide a definitive guide, as greening and glycoalkaloid accumulation can occur independently of each other. Some varieties of potato contain greater glycoalkaloid concentrations than others breeders developing new varieties test for this, and sometimes have to discard an otherwise promising cultivar. Breeders try to keep solanine levels below 200 mg/kg 200 ppmw . However, when these commercial varieties turn green, even they can approach concentrations of solanine of 1000 mg/kg 1000 ppmw . In normal potatoes, analysis has shown solanine levels may be as little as 3.5% of the breeders maximum, with 7 187 mg/kg being found.
First I will explain the Cons: Green potatoes are poisonous, and so are potato leaves and fruits, as they contain alkaloids like solanine, chaconine and arsenic whose overdose may prove fatal. Moreover, the energy or sugar content of potatoes is very high above 80 and so obese, diabetic and those who are slimming down should avoid eating potatoes. If eaten, potatoes are better baked than raw or fried. Now the Pros:1 Diarrhea: It is an excellent energy-rich diet for those suffering from diarrhea, since it is very easy to digest as well as contains mild roughage. But an over intake may cause diarrhea due to excess ingestion of starch. 2 Brain Function: Proper functioning of the brain depends largely on the glucose level, oxygen supply, some members of the vitamin-B complex and some hormones, amino acids and fatty acids like omega-3 fatty acids. Potatoes cater to almost all the needs mentioned above. In addition, it contains certain other elements like phosphorus and zinc which are good for brain too. 3 High Blood Pressure: The fiber present in Potato is helpful in lowering cholesterol and improves functioning of insulin in the body, which aids to lowering of blood pressure, since there is a direct relation between the blood pressure and the glucose level in the blood and insulin regulates this glucose level. 4 Inflammation: Potato is very effective in inflammation, internal or external. Since it is soft, easy digestible and has a lot of vitamin-C very good anti-oxidant and repairs wears and tears , potassium and vitamin-B6, among others, it relieves inflammation of intestines and the digestive system. It is very good diet for those who have mouth ulcers. Again, raw smashed potato can be applied to relieve external inflammation, burns etc. 5 Rheumatism: There are two aspects of this factor. Vitamins, calcium and magnesium in potatoes help giving relief in rheumatism. Water obtained from boiling potato gives relief in rheumatism. But due to high starch or carbohydrate content it tends to increase body weight which may have adverse effects on rheumatic people. 6 Scurvy: The vitamin-C present in potatoes can help prevent this dreaded deficiency disease, caused due to lack of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, frequent viral infections like cold etc. 7 Skin Care: Vitamin-C and B-complex and minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can serve as excellent skin and face packs. This helps even curing pimples and spots on the skin. Again, this pulp, if applied externally on burns, gives a quick relief and heals fast. Smashed potatoes, even water in which potatoes are washed, are very good for softening and cleaning skin, especially around elbows, back of the palms etc. 8 Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This property makes them a good diet for patients, babies and those who cannot digest hard food but need energy. But you must remember that eating too much of potatoes regularly may cause acidity in the long run. Potatoes also contain considerable amount of fiber or roughage, more in raw potatoes and cold ones than boiled or hot ones. 9 Weight Gain: Potatoes are mounds of carbohydrates and contain little proteins too. This makes it an ideal diet for those lean and thins who desperately want to put on weight. The vitamins like vitamin-C and B-complex also help in proper absorption of this carbohydrate. That is why they make an inevitable part of the diet of Sumo Wrestlers. 10 Kidney Stones: Kidney Stones, also known as Renal Calculi, are caused mainly due to raised level of uric acid in blood. In such cases, high proteins should be avoided, particularly animal proteins such as meat, turkey, shrimps, sea fishes, eggs, milk etc. as well as spinach, raw plantain, black grams and certain beans, which drastically increase the level of uric acid in blood. Iron and calcium also help form the stone. Potato is rich in both of these and normally seems not fit from this point of view. But it is very rich in magnesium which resists accumulation or deposition of calcium calcification in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.
Potato, An Universal Vegetable
