The Health Benefits of Potatoes in Your Diet
Potatoes often get a bad reputation as being unhealthy, heavy carbs that should be avoided. But when prepared in a healthy way, potatoes can actually be very good for you. According to the medical medium, potatoes provide essential vitamins and minerals, as well as antioxidants that support our health.
Potatoes Are Packed With Nutrients
There are a variety of healthy nutrients found in potatoes. Some of these include:
- Vitamin C - important for immune system function and iron absorption
- Vitamin B6 - plays a role in mood regulation and nerve health
- Potassium - helps control blood pressure
- Fiber - aids digestion and gives a feeling of fullness
- Antioxidants - help rid the body of free radicals and reduce inflammation
The Glycemic Index of Potatoes
There are often concerns over the glycemic index of potatoes, which is a measure of how quickly a food raises blood sugar. But research shows that boiling, cooling and reheating potatoes actually lowers the GI. Leaving the skin on potatoes during cooking also helps lower their glycemic index. So enjoy potatoes prepared in healthy ways as part of a balanced diet.
7 Healthy and Delicious Medical Medium Potato Recipes
When making potato dishes at home, choose healthy cooking methods like baking, boiling and roasting over frying. Leave the nutrient-rich skins on whenever possible. Try these delicious potato recipes packed with vitamins, minerals and antioxidants from the medical medium.
1. Loaded Twice Baked Potatoes
Twice baked potatoes are the ultimate comforting dish, and you can fill them with healthy vegetables like broccoli and spinach. Bake the potatoes, scoop out the insides, mix with non-dairy milk and nut cheese, then stuff back into the skins and bake again until hot and melty.
2. Potato Pancakes with Carrots and Dill
Shred potatoes and carrots into a bowl. Add almond flour, onion powder, eggs or flax eggs, dill and salt. Mix well then form into patties. Fry the pancakes in coconut oil for a few minutes on each side until browned and cooked through. Top with Greek yogurt and chives.
3. Potato Leek Soup
Saut diced leeks and garlic in vegetable broth. Add diced potatoes, thyme, pepper and salt and bring to a boil. Let simmer until potatoes are tender, then blend soup until smooth and creamy. Garnish bowls of this comforting soup with fresh chives.
4. Potato Salad with Radishes and Chives
Dice cooked potatoes and slice radishes and green onions. Whisk together olive oil, lemon juice, Dijon mustard, basil, oregano, salt and pepper. Toss dressing with potatoes, radishes and chives. Chill before serving this vibrant potato salad.
5. Crispy Roasted Rosemary Potatoes
Cut baby potatoes into halves or quarters and toss with olive oil, garlic powder, rosemary and salt. Roast in a single layer at 425F for 20-25 minutes, flipping halfway through, until crispy and browned. Sprinkle with extra sea salt before serving.
6. Sweet Potato Black Bean Burritos
Roast cubed sweet potatoes with chili powder. Cook black beans with cumin and garlic. Assemble burritos with sweet potatoes, black beans, brown rice, avocado, shredded lettuce, salsa and Greek yogurt. Wrap in whole wheat tortillas and enjoy.
7. Air Fried French Fries
An air fryer lets you get deliciously crispy fries without all the oil of traditional frying. Simply cut potatoes into fry shapes, toss with avocado oil, salt and garlic powder and air fry until browned. Sprinkle with parsley before serving.
Tips for Cooking Healthy Potato Dishes
Preparing potatoes in certain ways helps boost their nutritional value while also keeping calories and carbs in check. Here are some top tips for cooking with potatoes:
- Leave the skins on whenever possible to retain nutrients.
- Roast, bake or air fry instead of frying.
- Try sweet potatoes for more fiber, vitamins and minerals.
- Make potato pancakes with almond or coconut flour.
- Incorporate nutritious add-ins like vegetables, beans or yogurt.
- Embrace spices to add flavor without excess salt or fat.
- Allow cooked potatoes to cool completely before reheating.
- Enjoy in moderation as part of an overall healthy diet.
The Takeaway on Potatoes and Your Health
Instead of shunning potatoes, embrace them by preparing them in healthy ways. Potato dishes can be nourishing, satisfying comfort foods within a balanced diet. Follow recipes and serving suggestions from the medical medium that allow you to enjoy potatoes along with their many health benefits.
FAQs
Are potatoes really healthy or are they just carbs?
Potatoes get a bad reputation for being high carb, but they actually provide essential vitamins, minerals and antioxidants that support health. As long as they're prepared in healthy ways without too much added fat or salt, potatoes can be very nutritious.
What are some good ways to cook potatoes?
Try baking, roasting, boiling, steaming, or air frying potatoes instead of frying in lots of oil. You can also make potato pancakes with almond flour or add potatoes into soups. Leaving the skin on boosts nutritional value.
What kinds of ingredients go well with potatoes?
Herbs like rosemary, dill and thyme pair nicely with potatoes. You can also add healthy vegetables like leeks, broccoli, spinach and asparagus or beans for extra protein. Top baked potatoes with Greek yogurt for a nutrient boost.
Are sweet potatoes healthier than white potatoes?
Sweet potatoes have more fiber and vitamins than white potatoes, making them a bit healthier. But both can be nourishing parts of an overall balanced diet, especially when prepared with minimal added fat or salt.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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