Carbohydrates, commonly referred to as carbs, are one of the three main macronutrients essential for providing energy to the body. Found in a wide array of foods such as grains, fruits, vegetables, and legumes, carbs play a crucial role in fueling bodily functions and supporting various metabolic processes. However, the relationship between carbohydrates and weight gain or weight loss has been a subject of significant debate and investigation.
To find out if there’s one type of carb that can help with weight loss, we spoke to Joe Johnson, a certified nutritionist and fitness instructor. Johnson revealed that white potatoes are the one type of carbs you can eat frequently for weight loss results.
White Potatoes
White potatoes, a versatile and widely consumed vegetable, are a significant source of carbohydrates and nutrients. With their mild flavor and smooth texture, they can be prepared in various ways, such as mashed, roasted, or boiled, making them a staple in many cuisines around the world.
Despite their reputation as a high-carb food, white potatoes offer essential nutrients like potassium, vitamin C, and B vitamins. Johnson reveals that "the humble white potato has been demonized time and time again in the press, and often forgotten about since the rise in popularity of sweet potatoes and Yams. While it can be a recipe for weight gain if it's slathered in oil (to make fries) or butter; if prepared in the right way, white potatoes can be a potent tool in your fat-loss arsenal."
However, their glycemic index can vary depending on preparation methods, impacting blood sugar levels. Incorporating white potatoes into a balanced diet, alongside other nutrient-rich foods, can provide valuable nutrients and contribute to a well-rounded eating plan.
Benefits Of White Potatoes
"White potatoes are actually relatively low in calories, packing just 90 calories per 100g (significantly fewer than rice or pasta), rich in vitamin C and full of fiber making them a filling nutritional powerhouse carbohydrate - as long as you go easy on the oil, condiments and toppings," Johnson says.
He also made sure to note that among a diverse array of foods, including meats, fruits, vegetables, and dairy, boiled white potatoes stand out with the highest 'satiety score.' This distinction signifies their exceptional ability to provide a heightened sense of fullness and prolonged satisfaction compared to other foods.
This attribute holds significant relevance, particularly during dieting, as feeling satiated plays a pivotal role in curbing excessive calorie consumption. Therefore, there's no need to hesitate when it comes to embracing potatoes. Whether opting for classic white potatoes or their sweet counterparts, they both serve as excellent allies in promoting fat loss on your dietary journey.
