Is eating one potato per day all right?

There are many different nutrients found in potatoes. In many regions of the world, they are also a staple diet. But a potato-only diet would eventually leave you deficient in vitamins and minerals. A healthy, balanced diet can include eating one medium potato each day, even though no dietitian would advise an all-potato diet. The secret is to properly prepare the potato.

Vitamin E

Vitamin C and folate are only two of the many vitamins and minerals found in potatoes that help prevent disease. In addition, they have a lot of fiber and resistant starch, a form of starch that prolongs feelings of fullness. Furthermore, potatoes are an excellent source of antioxidants. Vitamin E is made up of tocopherols and tocotrienols with chromanol heads that are hydrophilic and isoprenoid tails that are hydrophobic. Potato tubers have a moderate amount of vitamin E (Chitchumroonchokchai et al., 2017). An essential vitamin, vitamin E functions as the body's natural antioxidant, preventing the oxidation of polyunsaturated fatty acids and lowering the risk of cardiovascular disease. It is recommended to eat potatoes with their skins on whenever feasible because they are a strong source of vitamin C. When buying potatoes, look for ones with fresh aromas and smooth skin free of bruises and deep eyes. Steer clear of those with wounds, soft, dark patches, sprouts, and green tinges, as they might contain harmful alkaloids.

Tissue

A medium potato supplies 12% of your recommended daily intake of fiber. This promotes good digestion and blood sugar regulation in your body. Unlike other starchy foods like bread or spaghetti, potatoes have few calories when cooked properly. They are also an excellent source of potassium and low in fat. Potatoes are rich in antioxidants, which shield cells and organs from free radical damage. They are packed with vitamins and minerals that support strong hearts, healthy skin, and a robust immune system. However, because potatoes are complex carbohydrates with a high glycemic index, it is imperative to consume them in moderation. To lessen their effect on your blood sugar, they should be consumed in combination with other nutrients, including protein, fiber, and lipids. It's also advisable to stay away from consuming them with sugar, salt, or saturated fats. Additionally, since potatoes that have sprouts, wounds, bruises, wilted or wrinkled skin, or green tints may include glycoalkaloids, such as solanine, which is harmful in excess, you should avoid eating potatoes with these characteristics.

Energy

Although they have a negative reputation, potatoes can be included in a healthy diet if they aren't consumed as fries or chips. There are 110 calories, 26 grams of carbs, and 2 grams of fiber in a medium potato. Potassium, which is abundant in potatoes, promotes the expansion of blood vessels, lowering blood pressure. Niacin, vitamin B6, and vitamin C are also present. Alpha-lipoic acid, which helps turn glucose into energy, is present in some potatoes. When consumed in moderation, potatoes can contribute to a healthy diet, even if their glycemic index (GI) is higher than that of other vegetables. But since eating solely potatoes could lead to shortages in other nutrients and fiber, no dietitian would advise such a diet. Adding potatoes to a variety of different vegetables, proteins, cereals, and oils is the best way to enjoy them. This will assist in distributing the calorie load.