The demonization of potatoes is probably the result of insufficient knowledge of the subject. Influenced by myths about the effect of potatoes on weight gain, many people eliminate them from their diets first and foremost out of fear of being overweight or obese. As a result, potato consumption has been declining year by year, particularly among young consumers. In reality, potatoes are low in calories and easy to digest. Cooking does not increase their calorie content either. However, potatoes are an ingredient in many dishes that also contain fried and baked products, as well as fatty and high-calorie ingredients. Combining carbohydrates with fats makes a dish difficult to digest, which promotes the accumulation of body fat and weight gain. The calorie content of such a dish is determined not by the potatoes, but by the way they are prepared and by additions such as fat, eggs or flour. Simply leaving these out will make the dish less calorific. A 100-gram serving of boiled potatoes contains less than 100 kcal: in the case of early potatoes, it is just under 70 kcal, while late potatoes contain 85 kcal. By contrast, 100 g of French fries contains 330 kcal, and 100 g of crisps contains more than 550 kcal. The way potatoes are prepared is therefore very important, as it has a significant impact on the energy value of the meal.
Potatoes are a valuable source of nutrients and vitamins. They are rich in vitamins A, C and E, as well as B vitamins, particularly B6, which supports the proper functioning of the circulatory and nervous systems. They also contain magnesium, zinc, calcium, manganese, phosphorus, copper, iodine and, above all, potassium (443 mg per 100 g of potatoes, which is more than in bananas or tomatoes). Potatoes are also a source of protein and complex carbohydrates, including starch and dietary fibre. Thanks to heat treatment, the starch contained in potatoes can be completely digested without overburdening the digestive system. Eating potatoes may even improve metabolism due to their high fibre content, which improves intestinal peristalsis and increases the volume of intestinal contents. To preserve as many nutrients as possible, dietitians recommend boiling or baking potatoes without peeling them (in their skins).
Due to their high potassium content and low sodium levels, potatoes are particularly recommended for people suffering from hypertension. However, they should significantly limit the amount of salt added to potatoes or eliminate it completely. Potato starch breaks down slowly, meaning that the feeling of fullness lasts longer and we do not reach for further snacks. As a result, potatoes may help combat overweight and obesity. Due to the presence of antioxidants, they also help reduce the risk of heart disease and cancer. There is an opinion that people with diabetes cannot eat potatoes because of their high glycemic index. However, they should not be completely eliminated from the diet. To lower the glycemic index of potatoes, they should be cooled after cooking. The formation of resistant starch helps prevent sudden increases in blood glucose levels. Low-calorie and easy-to-digest potatoes are also a good solution in the case of stomach problems. As a gluten-free product, they are an excellent choice for people suffering from celiac disease or other forms of gluten intolerance. Potatoes are not recommended, however, for people with kidney failure (due to their high potassium content) or for those suffering from rheumatism (as they may cause joint pain).