Are baked potatoes healthy?

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Potato is a versatile root vegetable and a staple food for many households. Potatoes are relatively cheap, easy to grow, and packed with nutrients. So are baked potatoes good for your health? Read more below to know about the health benefits of eating baked potatoes.

1. What is a potato?

Potato is a short-term agricultural plant, grown for starchy tubers and has the scientific name Solanum tuberosum. They are native to the South American Andes, now grown in 160 countries around the world, with 1,500–2,000 varieties varying in color, size and nutrient content.
However, many have similar ingredients, consisting of starchy flesh covered with a thin, nutrient-rich skin.
Potatoes can be prepared in many different ways such as boiled, steamed, fried, baked or roasted and used in a variety of dishes.
In addition to being a favorite snack, potatoes are easy to grow and can be found all over the world. In recent years, the popularity of low-carb diets has led some people to avoid eating potatoes. In fact, baked potatoes are packed with nutrients and can be part of a healthy diet.

2. 7 Health and Nutritional Benefits of Baked Potatoes

2.1. Summary of nutrients Potatoes are an excellent source of vitamins and minerals.
One medium baked potato (6.1 ounces or 173 grams), including the skin, provides:
Calories: 161 Fat: 0.2 grams Protein: 4.3 grams Carbs: 36.6 grams Fiber : 3.8 grams Vitamin C : 28% RDI Vitamin B6 : 27% RDI Potassium : 26% RDI Manganese : 19% RDI Magnesium : 12% RDI Phosphorus: 12% RDI Niacin (vitamin B3) : 12% RDI Folate (vitamin B9): 12% of the RDI The nutritional content of potatoes is likely to vary depending on the variety and how they were prepared. For example, frying potatoes adds more calories and fat than baking them.
It is important to note that the skin of the potato contains a large amount of vitamins and minerals. Peeling potatoes has the potential to significantly reduce their nutritional content
2.2. Contains antioxidants Potatoes are rich in compounds such as flavonoids, carotenoids and phenolic acids.

These compounds act as antioxidants in the body by neutralizing potentially harmful molecules called free radicals. When free radicals build up, they can increase your risk of chronic diseases, such as heart disease, diabetes, and cancer.
For example, one test-tube study showed that antioxidants found in potatoes could prevent the growth of liver and colorectal cancer cells.
Studies have also found that colored potatoes like purple potatoes have 3 to 4 times more antioxidants than white potatoes. This makes them able to neutralize free radicals more effectively.
However, most of this evidence is from test-tube studies. More human-based research is needed before any health recommendations can be made.
2.3. May help improve blood sugar control Potatoes contain a special type of starch called resistant starch.
This starch is not broken down and is completely absorbed by your body. Instead, it travels to the large intestine, where it becomes a source of nutrients for the beneficial bacteria in your gut.
Research has linked resistant starch to many health benefits, including reducing insulin resistance, and thus, improved blood sugar control.
In an animal study, rats that were fed resistant starch showed decreased insulin resistance. This means their bodies are more efficient at removing excess sugar from the blood.
A study of people with type 2 diabetes showed that consuming a meal with resistant starch better cleared excess blood sugar after the meal.
In another study, ten people were fed 30 grams of resistant starch per day for a period of four weeks. Scientists found that resistant starch reduced insulin resistance by up to 33%.
Interestingly, you can also increase the resistant starch content in potatoes. To do this, store boiled potatoes in the refrigerator overnight and serve cold
2.4. Improves Digestion The resistant starch in potatoes can also improve digestive health.
When resistant starch reaches the large intestine, it becomes food for the beneficial bacteria in your gut. These bacteria will digest it and turn it into short-chain fatty acids.
Resistant starch from potatoes is mainly converted to short-chain fatty acid butyrate - the preferred food source for intestinal bacteria.
Studies have shown that butyrate can reduce inflammation in the colon, strengthen the colon's defenses, and reduce the risk of colorectal cancer. Butyrate may also help support patients with inflammatory bowel disorders such as Crohn's disease, ulcerative colitis, and diverticulitis.
Baked potatoes are high in fiber, which aids in digestion. A high-fiber diet can help relieve diarrhea and constipation. People with digestive conditions such as irritable bowel syndrome may find the fiber in baked potatoes particularly helpful in managing symptoms and regulating digestion.

2.5. Naturally Gluten Free The gluten free diet is one of the most popular worldwide. It involves the removal of gluten, which is a family of proteins found in grains, such as wheat, wheat, barley, and rye.
Most people will not experience adverse symptoms from consuming gluten.
However, people with celiac disease or non-celiac gluten sensitivity may experience severe discomfort when consuming foods containing gluten. Symptoms include severe abdominal pain, diarrhea, constipation, bloating, and skin rash, to name just a few.
If you follow a gluten-free diet then you should consider adding potatoes to your diet. They are naturally gluten-free, which means they won't cause unpleasant symptoms.
Although potatoes are gluten-free, many popular recipes with potatoes are not. Some potato dishes contain gluten including by some potato recipes and potato bread.
If you have celiac disease or a non-celiac gluten sensitivity, be sure to read the complete ingredients list before eating potatoes.
2.6. 'Feeling very full' Besides nutrients, potatoes create a feeling of being very full.
In one study, 11 people were fed 38 common foods and asked to rate foods based on how full they were. Potatoes received the highest full rating of those numbers.
In fact, potatoes are rated as 7 times more filling than croissants, which is classed as the least filling food.
Filling foods can help you regulate or lose weight, as they curb hunger.
Some evidence suggests that a certain potato protein, called potato proteinase inhibitor 2 (PI2), has the ability to curb your appetite. This protein seems to enhance the release of cholecystokinin (CCK), a hormone that promotes feelings of fullness.
2.7. Extremely Versatile Potatoes are not only good for your health, they are also delicious and versatile.
Potatoes can be prepared in a variety of ways, including boiling, baking and steaming. However, frying potatoes can significantly increase the calorie content if you use a lot of oil.
Instead, try slicing the potatoes and then baking in the oven with a drizzle of extra virgin olive oil and a sprinkle of rosemary leaves.
Make sure not to remove the skin of the potato as most of the nutrients are in it. This will help you get the maximum amount of nutrients from the potato.

2.8. Some other benefits Baked potatoes also have benefits:
Reduces inflammation: Baked potatoes are high in choline, an essential nutrient that most people in the United States don't get enough of. Current research suggests that a choline deficiency may at least be responsible for inflammatory diseases such as rheumatoid arthritis and fibromyalgia. By eating baked potatoes, you can increase choline in your body and reduce inflammation. Weight control: The fiber in baked potatoes aids digestion and vitamin B6 helps break down carbohydrates and improves metabolism. This winning combination can be great for weight loss and weight management. Heart Health: Nearly one-third of Americans have high cholesterol, putting them at a higher risk of heart disease and stroke. Baked potatoes are a natural low-fat and low-cholesterol food. They're also high in potassium, which some studies show can significantly reduce the risk of heart disease. If you have any questions related to the topic of nutrition for the body and need advice from a doctor, you can leave your question in the ASK DOCTOR VINMEC section directly on the hospital website. Your question will be sent to the doctor and you will receive a consultation as soon as possible!

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Reference sources: webmd.com, healthline.com