What is a Potato Diet?
The potato diet is a short-term diet. This diet is not a balanced diet like other diets. Proponents of the diet claim that the potato diet is a quick way to lose weight, reduce inflammation, regulate appetite to start losing weight and eat healthier.
This regime was invented by medicine in 1849. As obesity and digestive problems get worse nowadays and people are always looking for quick ways to fix them, the potato diet was introduced as a good method.
Properties of potatoes
Potatoes have always been referred to as fatty food, but new research suggests that daily intake of these foods can be effective in lowering blood pressure without increasing weight. The study was conducted at the University of Pennsylvania on 18 people with hypertension who also suffered from overweight and obesity and presented their results at the American Chemical Congress. The systolic (maximal) and diastolic (minimum) blood pressures of these subjects were regularly evaluated. After potato intake, mean diastolic blood pressure decreased 4.3% and systolic blood pressure 3.5%, while no increase in body weight was observed.
Potatoes are eliminated from the diet of overweight and obese people more than other vegetables because it is believed by people to be careful about their intake due to high carbohydrates, While if the potatoes are not fried and consumed without butter, margarine, cream, and mayonnaise, only 110 calories of energy per potato reaches the body, But in contrast, many of the nutrients, including vitamins and useful chemicals, are supplied.
Potatoes cooked in the oven without oil were also used for this study. The important point in this study was that in fried potatoes and chips because they are prepared with high heat and high oil, many of the useful compounds are destroyed and only starch, fat and some minerals remain. Using the steamed method as well as the oven is the best way to cook potatoes and preserve their nutrients.
Potato diet, How to work?
The potato diet is a simple idea and it is not expensive for one to observe. As its name implies, the only thing consumed during the diet is potatoes. The person eats 1 to 2.5 kg of potatoes a day, depending on the appetite of each person. There are no other foods in this diet. Add a little salt if you like. The inventor believes that salt should not be spilled on potatoes, but that it is okay to consume some salt if it is flavored and adhered to. Salt causes fluid to accumulate in the body. This type of diet can largely cause dehydration, which is not a weight loss. During this diet, drink black tea, black coffee (without adding milk and sugar) and water. Also, take essential medications and eat half of the supplements you use. You should not do heavy exercise when running a potato diet. Light exercise or hiking are good options to add to the potato diet.
The best way to bake potatoes
There are also tips on how to best cook potatoes. Boiling potatoes will destroy a lot of its nutrients. In this diet, the goal is to get the most out of potassium in potatoes because many people are deficient in potassium.
There are two ways to bake potatoes:
- Boil the potatoes in freshwater and then refrigerate for 24 hours. Also, keep the water with which you boiled potatoes because it is rich in nutrients and drink it throughout the day.
- Roast or steam the potatoes and then refrigerate for up to 24 hours to keep them cool as placing the potatoes in the fridge increases its starch content and helps to control satiety and appetite. If you are sensitive to resistant starch for any reason and after eating baked potatoes you feel bloated, you have to eat them warm.
How long should the potato diet continue?
The duration of the potato diet depends on the purpose of the individual, according to the inventor. Continue this diet until you get fit (Of course, if you do not suffer from a deficiency of vitamins and minerals). People did this diet for 10 days, one month and even a year, but it is recommended to follow such a diet for 7 days. Of course, some also do weekly and then add days to the next few weeks. But can it only eat potatoes for a week ?! Such a diet would probably be frustrating because there is no variation.
What nutrients are there in 1.5 kg of potatoes?
- 1034 calories
- 244 grams carbohydrate
- 32.7 grams of fiber
- 13.3 grams or 3.3 teaspoons sugar
- 1.4 grams of fat
- 22 grams of protein
- Vitamin B Complex and Vitamin C
- Copper, Iron, Magnesium, Manganese, Zinc, Potassium, and Phosphorus
Nutrients are high in potatoes but they do not contain all the vitamins needed by the body. For this reason, it is recommended to use a diet that includes all food groups. Unfortunately, it is claimed that doing this diet for the long term is not a problem while the person after a short time has a serious deficiency of some nutrients. One of the properties of potato is a resistant starch which we will explain below.
Potato diet; resistant starch
Resistant starch is a type of starch that the body cannot digest. This type of starch is not digested in the stomach or small intestine and reaches the colon. In the colon, good bacteria use resistant starch during a fermentation process to make a short-chain fatty acid.
- Benefits of resistant starch
Resistant starch due to the type of digestion does not cause a sudden rise in blood glucose and in response to that little insulin is produced.
Studies have shown that resistant starch reduces glucose levels in response to meals and improves insulin sensitivity. Resistant starch reduces appetite and fat stores. All of these effects are associated with weight loss. Resistant starch improves the health of the microbiome by making short fatty acid chains. A short-chain fatty acid is very important for stabilizing intestinal health. They reduce inflammation, speed up healing, and reduce the amount of bacteria in the gut. Short-chain fatty acids reduce the PH of the gut, which stops pathogenic and fungal bacteria because they do not grow well in acidic space. Butyrate is an important fatty acid produced by resistant starch. Butyrate is anti-inflammatory and helps reduce intestinal permeability. It is very important that toxins stay in the gut and not enter the bloodstream.
Impairment in the gut microbiome is directly linked to obesity. For this reason, you should cook potatoes and refrigerate them for 24 hours. Resistant starches are made this way. So always eat potatoes cold or at room temperature. If you heat the potatoes at high temperatures, most of the resistant starch will disappear.
Potatoes, due to their resistant starch (In cold state) and high fiber content, are good for inclusion in the diet but do not use potatoes or any other food (alone) as the main course. A portion of food does not meet all the needs of the body, although it has plenty of nutrients. The only advantage of the potato diet is that you model it for a balanced diet and use the potatoes in the same way as in this diet.