Weight loss diets and potatoes are often not heard in the same sentence. In fact, a high percentage of dieters ween themselves off carbohydrates entirely when trying to lose weight.
But this can lead to snacking and weight gain in the end.
In the name of eating a healthy, balanced diet and making lifestyle changes, adding boiled white potatoes to your diet is no bad thing.
Spuds contain an incredibly diverse range of nutrients, including potassium which is essential for all to control blood pressure.
But that’s not why we’re waxing lyrical about ‘taters today – it’s their position on the Satiety Index that’s caught everyone’s eye in 2018.
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A satiety index of common foods, compiled back in September 1995, looked at 38 foods separated into six food categories.
That included fruits, bakery products, snack foods, carbohydrate-rich foods, protein-rich foods, breakfast cereals.
Of all the items tested across all the sections, the highest SI score was produced by boiled potatoes which was seven-fold higher than the lowest SI score of the croissant.
What does this mean in layman’s terms? Well, a weekly indulgence of McDonald’s extra large fries are probably still off the cards if you want to maintain a trim and healthy figure.
But the odd boiled potato has its place in a healthy, balanced diet – and could stop you snacking through the day to your next meal.
In fact, during a Journal of the American College of Nutrition study, researchers found people lost weight eating five to seven servings of spuds per week.
For the best results, eat your potatoes when they’ve cooled after boiling. This gives the spuds time to form high amounts of resistant starch which has been shown to have various health benefits, including weight loss
Don’t limit yourself to just white potatoes, though. Sweet potatoes, turnips and other root vegetables are also good for satiety.
Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.