whoremaster shepherd/E+/GettyImages many weight-loss diets seem to have a list of good and bad foods : those you can eat and those you ca n’t. Depending on the type of diet you follow, potatoes may fall on either list. There are certain types of foods that make weight loss a little more unmanageable, but a bake potato is n’t one of them .
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The truth is, you can eat a adust potato when you ‘re trying to lose system of weights. This vegetable is relatively moo in calories, a dependable source of fiber and rich people in many nutrients that support thoroughly health. But like any food, when it comes to system of weights loss, temperance is always the samara .
As a “ ashen food, ” you may think baked potatoes are a definite no-no on your weight-loss diet. But this savory tuber can well fit into any healthy diet plan, even when you ‘re trying to lose weight .
Nutrition in a Baked Potato
You may have been told you need to avoid potatoes when you ‘re trying to lose weight unit because they ‘re a “ white food ” like white boodle, pasta and white rice. many people believe these types of foods are the reason they ca n’t lose weight, but it ‘s a little more building complex than that .
These alleged bad foods — bread, pasta and rice — are processed foods stripped of their natural fiber and nutrients. Fiber in food avail slow down digestion, which keeps you feeling entire long. Without the fiber, these white foods get digested more cursorily, which may leave you feeling athirst again not excessively farseeing after you eat them .
ad A bake potato may be white in color, but it has n’t been processed or stripped of its nutrients. nutritionally, the bake potato is a rock star compared to those other white foods. One medium baked potato, equal to about 6 ounces, has :
- 161 calories
- 4 grams of protein
- 37 grams of carbs
- 3.8 grams of fiber
- Less than 1 gram of fat
- 20 percent of the daily value (DV) for potassium
- 24 percent of the DV for copper
- 11 percent of the DV for magnesium
- 6 percent of the DV for iron
- 24 percent of the DV for vitamin C
- 16 percent of the DV for folate
By comparison, a slice of flannel bread has 77 calories, 3 grams of protein and less than 1 gram of fiber. The bread is a better source of selenium than the bake potato ( 12 percentage of the DV versus 2 percentage of the DV ) and has the same total of vitamin bc, but is n’t a significant source of any other food .
ad One cup of unenriched blank rice has 204 calories, 4 grams of protein and 0.6 grams of roughage and is n’t a significant source of any vitamin or mineral. Bread, rice and pasta are enriched, which means the vitamins that are lost during march, normally B vitamins, are added back to improve each food ‘s nutritional value .
Quality Counts With Weight Loss
It ‘s true that calories count when it comes to weight loss. In orderliness to drop those unwanted pounds, you need to create a calorie deficit so that your consistency burns more calories than it takes in. You can accomplish this by eating less, moving more or both .
ad But researchers are learning that weight unit passing is about more than just calories. The quality of the food you consume besides matters. A February 2018 study published in JAMA compared the effects of a healthy low-fat diet to a healthy low-carb diet on weight loss in a group of fleshy adults and found no difference in weight passing between the two diets .
additionally, the researchers of the study noted that there was no remainder in insulin secretion levels in the two groups. Insulin is a hormone made in your pancreas that helps usher sugar from your blood into your cells to supply energy .
high lineage insulin levels may increase your risk of developing Type 2 diabetes, and there ‘s some preliminary testify that besides a lot insulin in your blood may lead to weight addition ( although this is based on animal studies and more research is needed to confirm or disprove the association ) .
Based on the results of the 2018 study, and many previous studies, diet choice counts american samoa much as calories when it comes to weight loss. You need to fill your diet with high-quality foods such as whole grains, fruits, vegetables, and healthy unrefined proteins and fats. You should limit complicate grains ( white bread, pasta and rice ), fried foods, sugary drinks, sweets and excessively processed foods such as chips, cookies and pretzels .
What About the Glycemic Index?
One of the reasons the bake potato is a act chancy when it comes to slant loss is because it has a high glycemic index ( GI ). The glycemic exponent is a tool that rates how carbohydrate-containing foods affect your blood sugar .
Foods with a broken GI induce only a minimal resurrect in blood sugar, while foods with a high GI lawsuit a rapid increase and then a drop in lineage boodle. While research is a bit mix, eating a low-glycemic diet may support your weight-loss efforts by helping to maintain blood carbohydrate levels, which may improve hunger control .
When it comes to the glycemic index, the broil potato is over the clear. In fact, the bake potato has a higher GI than pasta, boodle and rice. But when it comes to satiety, the potato is better at keeping the hunger pangs away than the early white foods, according to a November 2018 study published in Nutrients, which confirmed the results of an early sketch from September 1995 that was published in the European Journal of Nutrition .
Whether you ‘re following a low- or high-glycemic diet, eating baked potatoes may not have a lot of an shock on your weight passing either, according to a 2014 study published in the Journal of the American College of Nutrition. Participants in this little study ( 90 people ) were counseled to reduce their daily inhalation by 500 calories and follow a low- or high-glycemic diet for 12 weeks. The study besides included a control group. All groups were instructed to include 5-7 servings of potatoes a workweek .
At the end of the study, there was no difference in weight loss between the low- and high-glycemic groups, and the researchers concluded that the regular pulmonary tuberculosis of potatoes did n’t lead to weight advance. The researchers besides noted that the glycemic index part of the diet was difficult for the participants to follow and may not be a hardheaded creature for helping people lose slant .
Read more: The Disadvantages of Sweet Potatoes
Losing Weight With Baked Potatoes
Filling and rich in nutrients, baked potatoes can make a healthy addition to your weight-loss diet when consumed in moderation as share of your overall plan. The versatility of the baked potato makes it a bang-up addition to any meal. You can dice and saute your leftover baked potatoes with onions, peppers and a affect of olive oil to serve with your good morning eggs .
Or rather of your usual sandwich at lunch, top a baked potato with broccoli and a scattering of your darling shredded cheese. And of class, the adust potato makes the perfective side dish for any dinner meal, including rosemary chicken, grilled salmon or London broil .
While the adust potato can well fit into your weight-loss plan, be careful with your potato toppings. Sour cream, butter and bacon may cancel out any of the benefits you get from your broil potato. even the tall mallow on your lunch potato may be a bite much if you ‘re besides heavy handed .
rather, try eating your potato plain or topping it with low-calorie, nutrient-rich greek yogurt to replace the sour cream. One tablespoon of nonfat Greek yogurt has 7 calories, 1 gram of protein and no fat, while the lapp helping of sour skim has 24 calories, 2 grams of adipose tissue and less than 1 gram of protein.
And by combining your bake potato with foods that are high in protein ( cheese, greek yogurt, eggs ) or fiber ( broccoli ), you slow down digestion, which may reduce your potato ‘s glycemic effect .