What type of carbs are in potatoes

However, some people who need to avoid certain types of starches or foods with a high glycemic index should limit their consumption of potatoes. The potato meets the good carbohydrate requirement of containing vitamins and minerals. A medium-size potato contains more potassium than a banana, approximately half the recommended daily value of vitamin C and significant amounts of vitamins B-1, B-6 and folate. These vitamins and minerals are all essential, meaning your body needs to obtain them through dietary sources.

Potatoes also contain the second requirement for the label "good carb. Interestingly, some of the starch in potatoes is "resistant starch," meaning it resists digestion. This happens when potatoes are cooked but then eaten cold, as in potato salad. While not fiber, this resistant starch acts in similar ways and may have similar health benefits.

One medium potato has 2 grams of sugar and 23 to 30 grams of starch. Sweet potatoes have more sugar -- 7 grams -- but about the same amount of starch. When they're digested, both carbohydrates are broken down into the simple sugar glucose. Starches usually take longer to digest, so in most complex carbohydrates they don't cause a boost in blood sugar.

But the starch in potatoes is easier to break down and digest than many other starches, according to the Harvard School of Public Health. On the positive side, potatoes are good sources of dietary fiber. One whole medium russet, white or red potato has 3 to 4 grams and a sweet potato has 5 grams of fiber.

Men should consume 38 grams and women need 25 grams of fiber daily. Somehow potatoes got swept up in that ban, too. Try this recipe: Garlicky Roasted Potatoes with Herbs. Traditional sourdough is made through a process of fermentation, so it contains beneficial bacteria known as probiotics.

One in the spotlight is coumestrol, which has been shown to potentially protect against stomach cancer, Henderson adds. A cup of cooked green peas also boasts more than 7 grams of filling fiber. Eat them straight up or in soups or salads, or add dried peas to a trail mix. Try this recipe: Mint-and-Pea Hummus on Flatbread. Arterial stiffness is an independent risk factor for the development of CVD [ ]. Tsang et al. They reported no change in blood pressure, fasted glucose, insulin, triacylglycerol or HDL-, LDL-, and total cholesterol for either potato variety.

They hypothesized that anthocyanins in the PM potatoes contributed to the observed results as anthocyanin intake has been associated with reduced arterial stiffness [ ]. Vinson et al. In an acute study, they investigated the effects of the PM potato on plasma antioxidant activity and urinary polyphenols compared to a control biscuit containing an equivalent amount of potato starch. Urinary polyphenols are a marker for polyphenol intake, with higher concentrations associated with reduced risk of HT [ ].

In a second study, they investigated the effect of PM potatoes on BP in 18 individuals, 14 of whom were hypertensive, of which 13 were taking antihypertensive medication. In this crossover trial they compared the effects of four weeks consumption of PM potatoes at lunch and dinner with no potatoes for the same time period. They reported a significant 4 mmHg reduction in diastolic blood pressure DBP following PM consumption, with no significant effects on systolic blood pressure SBP , body weight, glucose, HDL- or total cholesterol and triacylglycerol.

These interventional studies are reported in Table 7. Summary of intervention studies investigating effects of potato consumption on cardiovascular disease risk factors.

In summary, the epidemiology generally reports no associations between potato consumption and the risk of CVD, with the possible exception of HT, where some, but not all, have reported increased risk from both total potato consumption and French fries.

Potatoes are a rich source of potassium, which has been associated with reduced risk of CVD [ ], however, French fries are often consumed with salt which could attenuate any beneficial effect of potassium as high salt intake is associated with HT and could increase the risk of CVD [ ]. In contrast, interventional studies have demonstrated some beneficial effects from an anthocyanin-rich pigmented potato variety on PWV and DBP.

Whilst these results are interesting, it should be noted that these results are confined to a single pigmented potato cultivar and no effect on PWV was observed following consumption of white potatoes.

Clearly, further research is required, utilizing different, commonly consumed potato cultivars, before conclusions can be drawn. We have reviewed substantive literature that has investigated the health consequences of consuming potatoes.

We have found that authors have not been able to sufficiently take into account the cooking method, which is a major determinant of nutrient content of the potato as eaten. In addition, no studies measured the RS content. Isoenergetic portions of potatoes, particularly boiled potatoes, appeared to be more satiating when eaten in isolation. Furthermore, studies suggest that less energy is consumed if potato rather than pasta or rice is eaten as part of a mixed meal.

Potatoes are a valuable source of several key nutrients and the evidence reviewed here supports their inclusion in a healthy balanced diet, in line with current dietary guidelines. There are always limitations and caveats for determining the diet of free-living individuals but assessing the nutritional impact of potatoes consumed by their quantity alone is particularly misleading.

We should, therefore, be aware of the limitations of epidemiological studies in this respect and indeed, further research, particularly randomized controlled trials, is required to understand the role of food preparation on the nutrient content of potatoes, particularly in regard to resistant starch content.

The total fibre content of 4. A major limitation when assessing the nutrient quality of the potato is that the RS content of potatoes is not included in the gold standard AOAC method for total fibre. Therefore, the total fibre content of potatoes listed in food databases underestimates actual total fibre content, and consequently the nutritional value.

The interaction between meal components, such as starch and lipid, is a somewhat under-explored but particularly exciting and important area, as there is the potential to change the RS starch content of a meal by making simple changes to cooking methods.

Considering other meal components and portion size is also important with respect to the overall GL of a meal. National Center for Biotechnology Information , U. Journal List Nutrients v. Published online Nov Tracey M.

Robertson , Abdulrahman Z. Alzaabi , M. Denise Robertson , and Barbara A. Author information Article notes Copyright and License information Disclaimer. Received Oct 4; Accepted Nov 6. This article has been cited by other articles in PMC.

Abstract Potatoes have been an affordable, staple part of the diet for many hundreds of years. Open in a separate window. Figure 1. Figure 2. Figure 3. Nutrient Composition 2. Macronutrients 2. Carbohydrate The starch content of a potato can be highly variable. Fibre Dietary fibre DF is a mixed group of heterogeneous compounds, for the most part, as carbohydrate polymers and oligomers. Resistant Starch Resistant starches are the sum of both intact starch and starch degradation products that reach the large intestine for fermentation.

Table 1 Nutrient composition per g potato according to cooking method. Micronutrients Potatoes are important sources of several micronutrients, including potassium, magnesium, vitamin C, vitamin B6, folate and thiamin. Phytonutrients Potatoes contain several types of phytonutrients including carotenoids, anthocyanins, and chlorogenic and caffeic acids [ 41 ] which are all antioxidants. Effects of Potato Variety on Nutrient Composition There is a fairly narrow range of nutrients in different potato varieties and cultivars as traditional breeding strategies are not possible [ 9 ].

Effects of Storage on Nutrient Composition Potatoes are usually planted in Spring and harvested in Autumn, yet consumers require potatoes throughout the year.

Obesity There is conflicting evidence from observational studies examining potato consumption and predictors of obesity, such as increases in weight, body mass index BMI and waist circumference WC. Table 2 Summary of cohort studies investigating associations between potato consumption and weight change, BMI, and waist circumference. Time of day was not standardised. FFQ contained only 15 highest contributors to energy and fat intake; fruit and vegetable intake was not assessed.

Halkjaer et al. All analysis by group, not individual food item. Table 3 Acute studies examining the effects of potato consumption on satiety measures and energy intake. Along with mL water. White bread as reference food. Seven-point scale for satiety ratings Boiled potatoes had the highest satiety score of all foods. An inverse association between satiety score and subsequent ad libitum energy intake was observed.

Erdmann et al. Participants asked to consume foods until comfortably satiated. Ad libitum sandwich meal provided 4 h later. VAS scores for hunger and satiety every 15 min Comparable amounts of potato, pasta and rice consumed at first meal — g , but energy intake significantly lower for potato meal kJ than rice kJ and pasta kJ.

Greater satiety and less hunger following pasta and rice meals during hour 4. Leeman et al. Nine-point scale painfully hungry—full to nausea French fries produced a lower satiety AUC than boiled potatoes over 4 h and lower satiety AUC than the small portion of mashed potato over 0—70 min.

Nine-point scale painfully hungry—full to nausea No significant differences between meals. White bread as control kcal, 50 g CHO. Variable amount of water — g served on the side to bring total water content of each meal to g. Scales for hunger, fullness, desire to eat and prospective consumption Both potato meals reduced appetite compared to pasta and rice. No differences between meals on subsequent 2 h energy intake. Akilen et al. All served 4 h after a standardised breakfast.

VAS for satiety ratings A smaller amount of oven fries and French fries was consumed than pasta. Energy intake was lower for boiled mashed potato than all other meals. No difference between meals for mean appetite scores until adjusted for energy intake. Adjusted post-meal appetite scores were lower for boiled mashed potatoes than other test meals. Diaz-Toledo et al. Pasta boiled as control. All served with meatballs in tomato sauce, salad and Caesar dressing total energy from meal, kJ.

All served 3 h after a standardized, personalised breakfast. Ad libitum sandwich and yoghurt meal provided 4 h after test meal. VAS for satiety ratings hunger, fullness, desire to eat and prospective consumption Higher satiety ratings 4 h AUC for French fries, compared to pasta.

Each potato meal compared to pasta meal only; no comparisons performed between potato-based meals. Type 2 Diabetes Mellitus T2DM An association between total potato consumption and risk of developing T2DM has been reported [ 66 , 77 , 78 ], with the highest risk associated with consumption of French fries. Table 4 Glycaemic index, glycaemic load, and available carbohydrate values for potatoes prepared according to domestic cooking methods.

Table 5 Summary of cohort studies investigating associations between potato consumption and T2DM risk. Table 6 Summary of cohort studies investigating associations between potato consumption and cardiovascular disease.

Table 7 Summary of intervention studies investigating effects of potato consumption on cardiovascular disease risk factors. RCT: Single meal 2. Conclusions We have reviewed substantive literature that has investigated the health consequences of consuming potatoes. Author Contributions All authors contributed to the writing of the manuscript.

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