Is Boiled Potato Good for Weight Loss?

Boiled Potato for Weight Loss: Is Boiled Potato Good for Weight Loss?

In my 12 years as a personal trainer, I have been frequently asked about the impact of various foods on health and weight loss.

Today I am answering the question: is boiled potato good for weight loss?

Boiled potatoes are fantastic for weight loss because they make you feel full, helping you eat fewer calories overall.

Research actually shows they’re one of the most satisfying foods, and having them with meals can reduce calorie intake more than other carbs like pasta or rice.

However, the impact on weight loss depends on portion size, preparation method, and overall diet.

While boiled potatoes are a healthier option compared to fried or processed versions, moderation is key.

Without further ado, let’s take a deeper look at the health benefits of boiled potatoes.

Boiled Potato Calories and Nutritional Information

Before we look at the health benefits of boiled potatoes, let’s first examine the nutritional information.

One 136g Boiled Potato contains:

Calories: 118kcal
Carbohydrates: 27.3g
Sugars: 1.24g
Fibre: 2.45g
Protein: 2.54g
Fat: 0.136g

Potatoes consist mainly of carbohydrates, with moderate amounts of protein and fibre, and very little fat.

They come from the underground part of a plant named Solanum tuberosum, part of the nightshade family, like tomatoes and tobacco.

Potatoes originated in South America, then reached Europe in the 16th century, and people now cultivate them globally in various varieties.

Potatoes are enjoyed boiled, baked, or fried as side dishes or snacks, including popular foods like French fries, potato chips, and potato flour.

Boiled Potato Health Benefits

Here are five health benefits of consuming boiled potatoes:

1. Boiled Potato for Weight Loss

Potatoes are very filling, which makes them great for managing your weight.

Research shows that foods that make you feel full reduce your overall calorie intake, helping with weight loss.

Compared to other carbohydrate-rich foods, potatoes rank high on the satiety scale; studies show they are among the most filling foods available.

Additionally, studies have linked pairing boiled potatoes with meals to lower calorie intake compared to alternatives like pasta or white rice.

Some studies propose that a potato protein called proteinase inhibitor 2 (PI2) might suppress appetite, although its effects in the small amounts present in potatoes remain uncertain.

2. Boiled Potato for Heart Health

Hypertension, marked by abnormally high blood pressure, stands as a major risk factor for heart disease.

Potatoes contain various minerals and plant compounds believed to help with blood pressure regulation.

Of particular importance is the high potassium content in potatoes.

Multiple studies and trials have linked increased potassium intake with a reduced risk of both high blood pressure and heart disease.

Additionally, chlorogenic acid and kukoamines, compounds present in potatoes, may also play a role in reducing blood pressure.

3. Boiled Potato for Digestive Health

Despite not being classified as a high-fibre food, potatoes, particularly when eaten with the skin, contain fibre that helps keep your digestion regular and supports a healthy gut.

Potato fibres are a good source of resistant starch, a type of fibre that feeds the friendly bacteria in your gut, making your digestion better.

This means your stomach and intestines work well, helping your body absorb nutrients and stay healthy.

4. Boiled Potato for Eye Health

Some potatoes, especially those with yellow flesh, have lutein, a powerful antioxidant that protects your eyes.

Lutein helps prevent eye problems like macular degeneration, keeping your eyes healthy and your vision sharp.

According to a recent study, potatoes still retain 80% of lutein even after boiling.

5. Boiled Potato for Vitamin C

Vitamin C has many health benefits, like reducing the risk of chronic diseases such as heart disease.

It fights harmful molecules called free radicals as a powerful antioxidant.

Vitamin C also helps control high blood pressure, which is a big risk for heart problems, by relaxing blood vessels.

In addition, vitamin C may even lower factors leading to heart disease, like bad cholesterol and triglycerides. It stops gout attacks by lowering blood uric acid levels and helps absorb iron to prevent anaemia while boosting the immune system and helping wounds heal faster.

It’s worth noting that vitamin C is significantly reduced with cooking, but leaving the skin on appears to reduce this loss.

Is Boiled Potato Good for Weight Loss? – Summary

Boiled potatoes are excellent for weight management due to their high satiety factor (feeling of fullness), which helps to reduce your overall calorie intake.

Studies suggest they’re among the most filling foods, and including them with meals may lower calorie consumption compared to other carbohydrates like pasta or rice.

Additionally, potato protein PI2 may also help suppress your appetite.

For heart health, potatoes’ potassium content helps regulate blood pressure, reducing the risk of heart disease, while potatoes also promote digestive health with their fibre.

Potatoes with yellow flesh also contribute to your eye health with lutein.

While boiling potatoes reduces their vitamin C content, leaving the skin on helps to retain most of its benefits.

As always, remember that reaching and maintaining your preferred weight involves consistently balancing the calories you consume with the ones you burn (calories in versus calories out).

With that in mind, boiled potatoes can be enjoyed as part of your weight loss routine, just make sure you’re still maintaining a consistent calorie deficit.

Thanks for checking out is boiled potato good for weight loss?

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Speak soon.

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