The Health Benefits Of Baked Potatoes
It contains 90 g total carbs, 81 g net carbs, 12 g fat, 11 g protein, and 500 calories in one serving of baked potato with butter. These healthy carb foods can be served as a side dish or as a side dish as part of a meal. They are high in fiber , low in calories, and have vitamins and minerals. What is the average potato starch count? How much carbs are in half a baked potato with butter? This baked potato has 50g total carbohydrates, 44g net carbohydrates, 15g fat, 8g protein, and 340 calories in one serving. A half-baked potato with butter contains 28g of total carbs, 22g net carbs, 2g fat, and 6g protein.
Are Baked Potatoes Good For Weight Gain
Weight gain and potatoes work well together, maybe even better than butter and potatoes or oil and potatoes in the case of French fries. Such seems to be the suggestion of new research concluding that a daily extra serving of spuds, no matter the form, adds up to 1.3 pounds over the course of four years.
Can Potatoes Make Fat
All about potato
But if you eat it as french fries with a fatty burger and milkshake, and you say that the potato fries made you fat, you are highly mistaken. Yes, potatoes are carbs and have a high glycemic index, but if eaten in moderation, everything can be included in your diet, adds Dr Bhargava.
Also Check: Nestle Ready To Bake Cookie Dough
Easy Healthier Twice Baked Potatoes
by Heather Mangieri, RDN, CSSD | Jun 28, 2019 | Recipes, Vegetables & Side Dishes |
This creamy on the inside, crunchy on the outside twice-baked potatoes recipe is so easy to prepare, and packed full of potassium, fiber and vitamin C.
Roasted, baked, mashed, fried there are so many delicious ways to prepare potatoes. The one thats often forgotten is my personal favorite, the twice-baked potato.
Though potatoes have a bad reputation, dont let their white flesh fool you. Potatoes are a leading source of potassium in the American diet, and a great source of vitamin C and fiber. Most importantly, they are a vegetable well-accepted by kids. As a mom, I can tell you, mealtime is much more enjoyable when the kids like what you serve.
As with any vegetable, its the preparation method that can make it or break it. Most twice-baked potato recipes exceed the recommendations of dietary fat per serving. Higher-fat means higher calorie but that doesnt mean you cant enjoy this dish as part of a healthy lifestyle.
Baked Potato Diet Rules
The baked potato diet doesn´t come with much instructions. Though plenty variations exist, Tim Steele outlines this seven fundamental rules in the book he published:
Rule 1. Eat only plain, baked, steamed or boiled potato for weight loss, for three to six days in a row.Rule 2. As a common rule, eat 25 pounds of potatoes every day.Rule 3. You are not allowed to eat any other food sources, including sauces or toppings, such as butter, sour cream, cheese or ketchup.Rule 4. It´s ok to use Salt if you absolutely must, but try to avoid it, because it keeps water in your body and fat cells.Rule 5. When youre need to obey your thirst, only drink water, plain unsweetened tea, or black coffee. Rule 6. Heavy activity is not recommended. Instead, stick to light exercise such as walking or jogging.Rule 7. Take your usual medications as directed by your physician.
These are the seven fundamental rules to the potato diet according to Tim Steele, but the main rule remains to eat nothing but plain potatoes for three to six days in a row. Only white potatoes are allowed in Steeles version of the diet. Some options include White Russet, Yukon Gold, and red potatoes. Other variations of the diet are more lenient.
Also Check: Protein In Bush’s Baked Beans
Baked Potato With Chili
A generous portion of chili can turn a baked potato into a full meal. You’d also get extra protein from meat or a plant-based substitute, fiber from beans, and antioxidants such as lycopene from the tomatoes. One medium baked potato with a quarter cup of chili should have around 250 calories.
A 1/4 cup serving of chili contains about 90 calories, 5 grams of protein, 6 grams of fat, 3 grams of carbohydrates, and 280 milligrams of sodium. It also contains 15% of your recommended daily value of saturated fats.
Are Baked Potatoes Good For A Diet
Yes, baked potatoes are healthy. Theres nothing inherently wrong with consisting of potatoes in an otherwise healthy, well balanced diet plan. The only mistake here is preparation. A plain baked potato is a rich source of fiber, vitamins, and minerals that supply protein, and is low in fat and salt.
Don’t Miss: Baker Law Firm Southern Pines
Most Likely You Will Gain Back The Weight
When following a diet plan very low in calories such as the baked potato diet your body is at risk to adapt by slowing down its metabolic activity which in turn lets you burn fewer calories even at resting. Some studies claim that this slowdown can persist for many years even long after ending these kind of diets which will make it hard for you to lose body fat in the future, which isn´t a place you absolutely doesn´t want to be.
The scientific term is adaptive thermogenesis and can make it extremely difficult for you to maintaing weight loss in the long run. As a matter of fact, this is a major reason why researchers estimate that over 80% of dieters return to their previous state of weight over time. You can have more sustainable results by following the Custom Keto Diet in combination with ExiPure, even with a small caloric deficit by optimizing your weight loss hormones.
To summarize: Since the baked potato diet is extremely restrictive, it can lead to a unhealthy relationship with food and can lead to nutrient deficiencies, weight regain and muscle loss.
Health Benefits Of Sweet Potatoes
Sweet potatoes have a low glycemic index, which means they wont raise your blood sugar levels after eating them. It is this type of carbohydrate consumption that makes them suitable for people to monitor. Sweet potatoes are high in fiber, as well as beta-carotene. The nutrients in these foods are thought to be beneficial to the health of the heart and the brain.
Read Also: Dr Baker Idaho Falls Dentist
How Many Calories Are In A Large Baked Sweet Potato With Butter
There are approximately 263 calories in a large baked sweet potato with butter. This number will vary depending on the specific ingredients used and the size of the potato.
In one medium sweet potato, the USDA states that 103 calories are present. A baked white potato contains an equal number of calories , protein , carbohydrates , and fat as a plain white potato. Aside from color, the most significant difference between the two is the amount of nutrients available.
Youre Likely To Gain Back The Weight
When following a very-low-calorie diet such as the potato diet your body may adapt by slowing down its metabolism and burning fewer calories .
Studies suggest that this slowdown may persist for many years even long after ending a calorie-restricted diet .
This is called adaptive thermogenesis and can make maintaining weight loss extremely difficult long term. In fact, its a major reason why researchers estimate that over 80% of dieters return to their previous weight over time .
Summary
Since its extremely restrictive, the potato diet may lead to unhealthy relationships with food, muscle loss, nutrient deficiencies, and weight regain over time.
Though potatoes are the only food allowed on the potato diet, they can be prepared in several different ways, including:
- oven-baked, oil-free home fries
- oven-baked, oil-free French fries
Salt is the only seasoning permitted on the most basic version of the diet. However, other variations allow spices and fat-free condiments.
Additionally, some dieters use chicken or vegetable broth to make mashed potatoes or mash the potatoes plain.
For beverages, youre advised to stick to water, plain tea, and black coffee
Summary
Plain, white potatoes are permitted on the potato diet and can be prepared in many different ways. Stick to water, plain tea, and black coffee when youre thirsty.
Recommended Reading: Baker Post Funeral Home & Cremation Center
Preparing And Cooking Potatoes
The vitamin, mineral, and fiber content of potato is mostly in the skin,so it is best to eat them with the skin left on.
Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife. Use a stainless steel knife instead of carbon steel in order to prevent the metal from reacting with the phytochemicals in the vegetable, as this may cause discoloration.
Jacket potatoes, baked in their skins, are a healthy and simple meal. Serve with salad and topped with tuna, cheese, baked beans, or another favorite. Cooking and eating the skins helps preserve the nutrients.
Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.
To make a healthy potato salad, boil baby new potatoes leave to cool, then add freshly chopped garlic and mint, and olive oil.
Are Potatoes Good For You
Are potatoes good for weight loss? Yes! Learn all the research-based facts from the doctors and dietitians at Pritikin.
“The poor maligned potato,” wrote Nathan Pritikin more than 30 years ago. Back then – and still today – too many think potatoes are a no-no food.
Are potatoes good for you? Are they good for weight loss? Absolutely! Ounce for ounce, potatoes are one of the most filling and low-calorie foods we can eat.
But as Nathan wrote, and as our registered dietitians teach at the Pritikin Longevity Center today, potatoes are actually very good for you, especially if youre trying to lose weight. Thats because, ounce for ounce, potatoes are one of the most filling and low-calorie foods we can eat.
Recommended Reading: Baked Ranch Chicken Recipe Hidden Valley
Why We Love Potatoes
Why do potatoes get a bad rap? They’re often chastised for their carb content when, in fact, potatoes are actually a nutrient-dense complex carbohydrate.
A medium-sized potato has just 110 calories and 26 grams of carbs, but it also provides 30 percent of your daily value of vitamin C, 15 percent of your potassium and 10 percent of your vitamin B6, according to Potatoes USA.
May Help Control Appetite
Potatoes are a very filling food, which helps control your appetite, aiding in weight loss, if thats one of your goals .
In fact, studies have shown that potatoes promote greater feelings of fullness than other foods with the same carb content .
This could be due to a naturally occurring molecule in potatoes called protease inhibitor II , which may suppress appetite and inhibit food intake (
26 ).
Health authorities also recommend storing potatoes in a dark, cool place instead of the fridge. This is because refrigerating potatoes may increase acrylamide production when you cook them .
Don’t Miss: Baked Mac And Cheese Meals
Baked Potatoes Are High In Fiber
Potatoes in general have a lot of dietary fiber: 4 grams per medium-sized potato with the skin on. Fiber helps improve heart health by balancing blood lipids, feeds beneficial gut bacteria, slows sugar absorption, and helps carry toxins out of the body by adding bulk to stools. Fiber also contributes to feelings of satiety, by taking up space in the stomach and intestines. The Blue Mountain Eye Study, perhaps the longest-running study linking nutrition with healthy aging, found that fiber had the strongest correlation to getting older without experiencing diabetes, heart disease, or cancer. The fiber content of a persons diet is generally a good marker for that diets quality. High-quality diets tend to incorporate a lot of fresh, minimally-processed fruits, vegetables, and whole grains all of which contain fiber.
How To Prepare The Potato Diet & Tips
There is no set schedule for meals on the potato diet. Since followers can eat until they are full, main meals like breakfast, lunch, and dinner as well as snacks are allowed. The potato diet is designed to be followed short-term for quick weight loss. Generally, followers of this diet will participate for two to five days in a row, though some follow the diet for up to a week at a time.
The method of preparing the potatoes is just as important as the type of potatoes themselves. Cooking methods that require added fat are not encouraged, such as frying. Stick to cooking methods that do not require added fat, like boiling, steaming, baking, and roasting.
Knowing how many potatoes to eat in a day depends on each individual. Nearly all versions of the potato diet recommend eating until satisfied, so the amount varies per person. A general recommendation is to eat approximately two to five pounds of potatoes per day. It is important to consume enough calories on this diet since it is restrictive and followers may not get enough nutrients if they eat too few calories.
To make the potato diet more balanced and sustainable, include whole plant-based foods like fruits, vegetables, grains, and legumes. These foods are naturally lower in fat while being rich sources of protein, fiber, vitamins, and minerals.
Also Check: Baked Chicken With Lipton Onion Soup Mix
Prepared With Minimal Added Salt And Fat
For the study, researchers looked at the effect of eating potatoes every day, compared to eating the same number of calories in refined grains.
They recruited 50 healthy adults, whose baseline blood pressure and arterial stiffness were measured at the start of the study, and whose blood samples were checked for fasting glucose, cholesterol, insulin and other markers. Those checks were repeated throughout the study.
The participants were then randomly assigned to replace their usual main meal starchy side dish with a study side dish: either 200 calories worth of potatoes or refined grains, as prepared by the Metabolic Diet Study Center at Penn State. They ate this way every day for four weeks.
Can Potatoes Help You Lose Weight
There are no studies available on the potato diet, but it may help you to lose weight simply because it is a low calorie diet. Research shows that diets that restricts calories likely lead to weight loss as long as you can adhere them.
However, in our article on How much weight can I lose in 3 weeks, we made clear that there is much more to weight loss than just restricting calories. More important than that is your hormonal state when dieting. Check out the article to learn more.
Though 2-5 pounds of baked, cooked or steamed potatoes each day seems like a lot, it only contains 530-1,300 calories per day far less than the average adult´s daily intake recommendation.
Interesting fact: Potatos contain the compound proteinase inhibitor 2 that may can help in decreasing hunger feelings by slowing down your digestion.
One stude for example, found that mice treated with this compound found in potatoes, ate significantly less food and lost more weight compared to mice which weren´t treated with the same ingredient. However, these effecets have not yet been translated in human studies.
This diet regimen was created to motivate you to go even longer than 3 Weeks by providing fast results. Research has shown that people who a good amount of weight in 3 weeks are more likely to stick with a diet in the long term.
Also Check: Learning How To Bake From Scratch
Low Calorie Baked Potato Toppings:
- Cooked and crumbled turkey bacon
- Sharp cheddar cheese
- Salsa or hot sauce
All of these low calorie potato bar toppings will help you stay on diet. You will see I included cheese But we recommend sharp cheese, the flavor is stronger so you wont need as much!
The best baked potato recipe is below. Ive included how to cook a baked potato, the best baked potato toppings and even baked potato calories!
Will Potatoes Lead To Weight Gain
Not unless youre eating a godawful amount of potatoes.
You can track this whole potatoes-will-make you fat myth from the proliferation of the glycemic index. Also known as the GI index, this system assigns a numeric value to foods based upon the speed at which they would affect your blood sugar levels.
If a food has a high GI index value, that food may spike your blood glucose levels. For people suffering from diabetes, spikes in blood glucose levels, and the crash that follows, can be dangerous.
If a food has a low GI index value, that food would release glucose much slower, avoiding the health complications associated with high and low blood glucose levels in diabetics.
Low glycemic foods include fruits, beans, and non-starchy vegetables.
High glycemic foods include white bread, cornflakes, rice crackers, and wait for it white potatoes.
In 2011, The New England Journal of Medicine made things even worse for spuds.
The review concluded this: Foods that contained higher amounts of refined carbohydrates whether these were added or were not added were associated with weight gain in similar ways, and potato products showed the strongest associations with weight gain.
A chart in that study shows that potato chips followed by potatoes or fries had the greatest effect on weight gainmore than meat, butter, and even desserts.
Recommended Reading: Vaully Bootie Ted Baker London
Fast Facts On Potatoes:
- Some evidence suggests that potatoes might help reduce inflammation and constipation
- A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake.
- A baked potato on a winters day makes an economical, warming, and nutritious treat.
A high intake of fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.
Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.
Here we look at 10 ways in which the potato might contribute to a healthful lifestyle, including preventing osteoporosis, maintaining heart health, and reducing the risk of infection.