When it comes to weight loss-friendly foods, sweet potatoes are often the first choice due to their high fiber and low-calorie content. However, recent scientific studies suggest that potatoes can be an excellent option too, especially when prepared a certain way—boiled with the skin on and chilled.
Studies Show Potatoes Can Be Effective for Weight Loss
As Professor Candida Rebello shared in The Herald Sun, Australia, a study at the Pennington Biomedical Research Center in the US demonstrated that potatoes could aid weight loss just as effectively as peas, which are renowned for their weight management properties.
The research involved monitoring 36 participants aged 18 to 60. These individuals followed a typical diet including foods like beans, meat, fish, and vegetables. Then, 40% of the meat in their diet was replaced with either boiled potatoes or peas. Remarkably, both groups experienced equivalent weight loss and improvements in their overall health indicators.
Why Are Potatoes Good for Weight Loss?
Many people avoid potatoes, believing them to be “starchy.” However, potatoes contain resistant starch, a type of starch that isn’t immediately absorbed in the small intestine. Instead, it undergoes slow digestion, prolonging the feeling of fullness and stabilizing blood sugar levels.
The key lies in the preparation method. When potatoes are boiled (preferably with the skin on) and then stored in the fridge for 12 to 24 hours, the amount of resistant starch increases significantly. As a result, chilled potatoes make you eat less while staying satiated for longer, reducing cravings and aiding in burning excess fat more efficiently.
How to Eat Potatoes for Weight Loss
To maximize the weight loss benefits of potatoes, keep in mind the following:
- Boil potatoes with the skin on to retain maximum fiber content, especially as the skin contains about 12% of the total fiber in the potato.
- Store the boiled potatoes in the fridge for at least 12-24 hours to allow for the formation of resistant starch.
- Avoid frying, deep-frying, or adding excessive oil, butter, or cheese to potato dishes if you’re aiming for weight loss.
- Prepare dishes like potato salad, mashed potatoes with vegetables, oil-free baked potatoes, or steamed potato cakes.
Additionally, you can store boiled potatoes in the fridge for 3-4 days or freeze them for longer periods. For mashed potatoes, ensure they are tightly wrapped in zip bags or airtight containers to prevent air exposure, thus maintaining their flavor and quality during storage.
When ready to use, thaw the frozen potatoes overnight in the fridge before reheating. This not only ensures convenience but also preserves the resistant starch content that aids in weight loss.
Resistant starch is not only beneficial for weight control but also has a positive impact on digestive health. As it reaches the large intestine, beneficial bacteria ferment it, producing short-chain fatty acids like butyrate, which support the healing of the intestinal mucosa and improve metabolism.
This means that properly prepared potatoes not only aid in weight loss but also promote a healthier digestive system, enhance nutrient absorption, and prevent various gut-related diseases.
Potatoes—A Cost-Effective Choice for Vietnamese
In Vietnam, potatoes are readily available, affordable, and accessible year-round in local markets and supermarkets. Compared to imported beans or premium sweet potatoes, potatoes offer a cost-effective solution for weight loss without compromising effectiveness.
However, it’s important to avoid eating the skin if the potatoes have sprouted or turned green, as this may cause toxicity. Additionally, avoid fried potatoes, crispy fries, or potato snacks, as these are often high in oil and salt, which can counteract weight loss efforts.
Chilled boiled potatoes are a simple and convenient way to lose weight safely and healthily. By adjusting your preparation and storage methods, you can harness the power of this familiar food to improve your figure without breaking the bank.
If you’re seeking a sustainable, affordable, and straightforward approach to weight loss, look no further than chilled boiled potatoes—your ideal companion on the journey to a healthier body and improved well-being.
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