Potatoes that are cooked with skin are considered as a great source of vitamins and minerals including potassium and Vitamin C. When potatoes are fresh they are considered as high in water. The composition of potatoes gets done with carbs and a moderate amount of protein and fiber. There are no fat ingredients included in the composition of potatoes. In hundred grams of boiled potatoes that are cooked with skin, there are several nutrients found that include:
| Calories | 87 |
| Water | 77% |
| Protein | 1.9 grams |
| Carbs | 20.1 grams |
| Sugar | 0.9 grams |
| Fiber | 1.8 grams |
| Fat | 0.1 grams |
Carbs
We all know that potatoes are made up of starch. Starch is basically a form of carbs. The content of the carbs available in a dry potato is 66–90%.
Simple Sugars
In potatoes, there are three types of Sugars present in small amount. Sugars available are sucrose, glucose, and fructose. At glycemic index (GI), potatoes are always ranked. And that is the main reason doctors consider potatoes not suitable for the people who are suffering from diseases like diabetes. The glycemic index is a property that helps in measuring the effect of food on the blood sugar after intake. The glycemic index also depends upon the variety of the potato and the method it is being cooked. If the potatoes get cold after getting cooked then the glycemic index can get reduced by 25–26%.
Fibers
People who eat potatoes regularly get a significant source of fiber. Although the fact is that potatoes are not high fiber content food. Potato contains the highest amount of fiber. And also the dried skins of potatoes contain 50% fiber. The fibers that are included in potatoes are pectin, cellulose, and hemicellulose. The fibers that are present in potatoes are mainly insoluble. Along with fiber for tattoos also includes a high amount of resistant starch. Resistant starch is also a type of fiber that helps in feeding the bacteria present in our gut. The benefit of resistant starch is that it improves blood sugar control. If we compare hot potatoes and cold potatoes then it is found that at the cold potatoes offers a high amount of starch as compared to the potatoes that are hot.
Protein
When it comes to proteins, potatoes are low in them. When the potatoes are fresh at that time they contain 1–1.5% of proteins. In the dry situation, the potatoes contain 8–9% proteins. As compared to other foods like wheat, rice Amaze, and other potatoes contain the lowest amount of protein. Despite the fact that potatoes are having less amount of protein, the quality of protein available in potato is very high for a plant. A protein that is available in potatoes is named as patatin. As there are several people who sometimes feel allergic reactions due to this protein.
Vitamins and Minerals
There are several vitamins and minerals present in potatoes. Especially potato contains vitamin C and potassium. The health effects of these vitamins and minerals are:
Vitamin B6 helps in red blood cell formation. Foliate helps in reducing the risk of cardiovascular disease. Potassium is considered as one of the best sources in providing benefits to the heart. Vitamin C and Barbarian XL helps in strengthening the immunity system, also helps in fighting against health problems, eye diseases, and skin wrinkling.
Health Effects about potatoes:
Potatoes play an important role in providing benefits to heart health. It helps in reducing hypertension that causes high blood pressure which is one of the main factors that leads to heart attacks. In simple words, we can say that potatoes help in lowering down the blood pressure. Potato also helps in weight control. After meal potatoes prolong the feeling of fullness and also reduce the calorie intake.
There are many people who feel some allergies after eating potatoes. Well, food allergies are common in nature. Any person can get allergic to any type of food. The allergies related to potatoes are there. But sometimes it happens that people start spacing skin allergy due to the fat in protein available in potatoes. A toxic phytonutrient present in Potatoes is called as glycoalkaloids. Sometimes, people, as well as animals, face the problem of Glycoalkaloid poisoning after potato intake. Usually, glycoalkaloids cause symptoms like headache, stomach pain, diarrhea, nausea, and vomiting.
But sometimes the symptoms become serious and lead to neurological disorders, rapid breathing, fast heartbeat, low blood pressure, fever, and even death.
Hence these were the nutrition and health effects of potatoes.