Many dieters make the mistake of avoiding potatoes, but potatoes are an ideal diet food. Not only are they rich in disease-fighting antioxidants and loaded with important vitamins and minerals, they’re also high in fiber, which makes them filling, so dieters will not be tempted either to overeat or to return for seconds. Plus, the average-sized russet potato (approximately 3 inches in diameter) contains only 150 calories and no fat.
Nutritional Facts About Potatoes for Weight Watchers
According to the United States Department of Agriculture, for the best nutritional value from their diets, people should consume more vegetables, especially those that contain high levels of potassium, such as sweet potatoes and white potatoes, because “diets rich in potassium help maintain a healthy blood pressure” (mypyrimid.gov). Potassium also helps regulate body and cell growth, nervous function, muscle contractions, and body fluids.
Interestingly, although most people think bananas are the best source of potassium, according to the USDA, potatoes contain even more. In fact, one average-sized potato contains approximately 900 milligrams of potassium, which is 20 percent of the recommended daily allowance.
In addition, as related in an article in Science Daily (2004), the largest USDA study of the best sources of antioxidants revealed that In addition to the well-publicized high antioxidant ratings of such foods as cranberries and blueberries, russet potatoes are an excellent source of antioxidants, which are believed to combat cancer, heart disease, and Alzheimer's.
Health Benefits of Eating Potatoes for Weight Loss
Below are some additional health benefits of potatoes that might be of interest not only to weight watchers but also anyone who is concerned about eating a healthy diet:
- Potatoes are cholesterol free, and, as everyone knows, consuming too much cholesterol can result in clogged arteries.
- They’re high in complex carbohydrates, which supply the body with energy.
- They’re rich in folate (folic acid), which plays an important role in the formation of red blood cells.
- They’re high in vitamin A, which helps keep skin and eyes healthy and protect against infections.
- They’re rich in vitamin E, which protects essential fatty acids from cell oxidation.
- They contain significant amounts of vitamins C and B6, which are vital not only for blood clotting, converting food to energy, and wound healing, but also for maintaining strong immune and nervous systems. (mypyrimid.gov, 2009)
How Dieters Can Reduce Calories in Potato Recipes
If a dieter eats a baked potato for lunch or dinner, the potato itself isn’t the problem; it’s all the “stuff” the dieter piles on that potato, for example, butter, sour cream, bacon bits, and cheese. On the other hand, it’s entirely possible to prepare a baked potato that isn’t high in calories. All dieters have to do is make “smart” choices for their toppings, for example:
- Low-fat margarine
- Low-fat sour cream
- Turkey bits instead of bacon
- Green onions
- Broccoli
- Chives
- Low-fat shredded Parmesan cheese
As for potato dishes, the same rule applies—substitute low-fat and low-calorie ingredients. If dieters make adjustments to recipes, they can enjoy delicious, nutritious potatoes and do so without experiencing even an ounce of guilt or, for that matter, gaining even an ounce of unwanted weight.
Dieters might want to check out the delicious potato recipes provided in the article “Easy Low Calorie Potato Recipes for Fast Weight Loss.“ The recipes included in the article are the following:
- Easy Low Calorie, Low Fat Potato Salad Recipe for Weight Loss
- Easy Low Calorie Weight Loss Recipe for Scalloped Potatoes
- Easy Low Calorie Diet Recipe for Sweet Potato and Apple Casserole
Sources:
- Science Daily (2004) "Largest USDA Study Of Food Antioxidants Reveals Best Sources." Retrieved May 24, 2010 from Sciencedaily.com
- United States Department of Agriculture (2009) "Why is it important to eat vegetables?" Retrieved May 25, 2010 from Mypyramid.gov
Carol Rzadkiewicz - Carol Rzadkiewicz has taught college English for over 14 years and is the author of three published novels and numerous short stories.
