Potatoes are a common ingredient in many fattening foods, but surprisingly, they can help your weight loss journey as well since the king of vegetables has resistant starch and fiber that can keep you full for longer periods. Studies show that potatoes can cause fat cells to shrink, and their high potassium content can also prevent water retention which helps maintain a healthy weight. However, if you are planning to shed kilos by chewing french fries, it will not help you and you will end up expanding your waistline. The key is to get potatoes that are baked, boiled, or roasted instead of deep frying. (Also read: Snacks for working from home: Popcorn to roasted chickpeas; 7 healthy recipes for mid-meal cravings)
“Potatoes are a good source of energy and are called a starchy vegetable because they are rich in starch. The resistant starch in potatoes acts as a prebiotic and improves gut health. On the other hand, resistant starch contains both insoluble and soluble fibers. It helps treat constipation, irritable bowel syndrome, etc. This also helps in burning fat to a certain extent,” says Greta Shereen Robinson, Executive Dietitian, Claudin Hospitals Group, Chennai.
Robinson says that how healthy the potatoes are depends on what is added to the recipe and how you cook it. According to a dietitian, healthy options for cooking potatoes are baking, boiling, and grilling.
What makes french fries and aloo tikki unhealthy
“Fried foods like french fries contain more fat than the potatoes they are made from, which makes them an unhealthy way to consume as they are deposited in our bodies as saturated fats and also alter long-term lipid levels when eaten frequently,” Robinson says.
Greata Sherene Robinson suggests some healthy potato recipes that will also help with weight loss.
Herb baked potato wedges
Potatoes – 3
Olive oil – 2 tablespoons
Garlic (dry roasted and powdered) – 1 tsp
Oregano – ½ teaspoon
Chili flakes – ½ tsp
Dried Mixed Herbs – ½ tsp
Ground pepper – ½ teaspoon
salt to taste
Cut the potatoes into slices and boil them for 10 minutes.
In a bowl, add olive oil with these ingredients. Add all the other ingredients (spices) as mentioned above.
Mix the above mixture with the potato slices and sprinkle with salt.
Place it on a baking tray with the skin side down.
Bake for 45-55 minutes at 425°F.
Bake until golden brown and serve with mustard sauce.
Sprinkle some chopped coriander leaves and dry roasted and finely chopped garlic to enhance the flavour.
Makes a delicious evening snack that everyone can eat.
Boiled and diced potatoes – one bowl
Olive oil – 2 tablespoons
Garlic powder – 1 teaspoon
lemon juice cup
Ground black pepper – ½ teaspoon
Sesame seeds – 1 teaspoon
Green onion (leaves) – chopped
Cucumber (clip) – bowl
Onion (chopped) – 1
Raw mango (chopped) – 1 tablespoon
Cream – 2 tablespoons
Mustard sauce – 1 tablespoon
Milk – 1 teaspoon
Peel the potatoes, wash them, cut them and boil them in lightly salted water. Drain the potatoes and put them in a bowl.
Soak the potatoes in 2 tbsp olive oil, 2 tbsp lemon juice, ½ tsp garlic powder, ½ tsp salt, ½ tsp ground pepper and sesame seeds.
Add some chopped green onion leaves, cucumber, some onions and raw mango and mix them well.
Mix them, add salt and wait until they are completely combined.
Mix all the ingredients from the dressing list and make a paste.
When the potatoes are cool, add the previous sauce and mix.
Garnish with some coriander, dill and parsley leaves.
It can be eaten by people who want to work on losing weight and is also a salad rich in energy; It will keep you satiated.
Seasoned roasted potatoes
Potatoes – 3
Butter – 1 tbsp.
Chill flakes – 1 teaspoon
Pepper – 1 teaspoon
Garlic (chopped) – 1 tsp
Sesame seeds (ground) -1 tsp
Oregano – 1 teaspoon
Coriander Leaves – Fist
Dill leaves – 1 tablespoon
Cut the potatoes into thin slices
Then cut them into small cubes.
Take some butter and add chili flakes, oregano, sesame seeds, coriander leaves, dill leaves and garlic and mix well.
Cover it over the sliced potatoes
Bake for 35 minutes at 180 ° C.
– Sprinkle some salt, pepper and coriander leaves and the delicious potato bread is ready.
This can be a healthy alternative to French fries and other fried cravings, making it a healthy evening snack option.
Potatoes – boiled and mashed – 4
Carrots (chopped) – 1 cup
Onions (chopped) – 1
Corn (boiled) – 2 tablespoons
Peas (boiled) – 2 tablespoons
Minced garlic – 2 teaspoons
Milk – half a cup
Salt and Pepper
Half a cup of yogurt
Butter – 2 tablespoons
In a large bottom skillet, add the butter and when it melts add some onions, corn, peas and carrots and mix well.
When it becomes soft enough, add garlic, pepper and salt and keep stirring.
Then add some milk and let it simmer well.
After the consistency becomes thick, add the boiled potatoes and keep stirring to prevent clumping.
Add a little yogurt and mix.
Add more salt and pepper if needed, then remove from heat.
Garnish with some carrots, peas, corn and coriander leaves and serve hot.
This makes for a good appetizer and is a healthy, calorie-rich meal that helps reduce food cravings and keeps you full for longer.
Mashed potato pancakes
2 cups mashed potatoes
cup whole wheat flour
Carrots (finely grated) – 1 tablespoon
Green onion leaves (chopped) – 1 tablespoon
Mix the mashed potatoes, eggs, flour, garlic, carrots and green onions into a smooth paste. Add salt and pepper as well.
Heat a frying pan and add some olive oil to it
– When hot enough pour the stir-fry mixture, make sure it turns brown on both sides.
Serve with some sauce or sour cream.
This can be a healthy alternative to breakfast and evening snacks.
Other benefits of potatoes
Potassium and magnesium in potatoes help maintain blood pressure and muscle health, vitamin C boosts immunity and is a very good source of energy.
Robinson concludes, “No single food can help with weight loss, but only a general calorie deficit diet will be beneficial. Likewise, no single food alone can cause weight gain, it all depends on the total calories consumed.”
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