Are Mashed Potatoes Healthy? |

Mashed potatoes, boiled puree in cast iron pot on dark wooden rustic background, top view Improve the nutriment of your mashed potatoes by making them at home with low-fat milk, olive oil and newly herb.

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YelenaYemchuk/iStock/GettyImages A common myth maintains that all “ white foods, ” including potatoes, are unhealthy. With potatoes, though, a bunch depends on the fudge method acting and the additions you make to them. Mashed potatoes, a beloved comfort food, are much less healthy than other types of potato dishes because of ingredients that add saturated fatness and sodium. You can improve how alimentary your mashed potatoes are with substitutions and by controlling the sum you eat .
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Mashed potatoes can be healthy, depending on how you prepare them and how a lot you eat .

Calories in
Mashed Potatoes

A childlike, standard mashed potatoes dish contains cooked potatoes, normally egg white or chicken ; butter ; milk or cream ; and salt. You boil or microwave the potatoes until soft, remove the skins, chop, mash and whisk in the other ingredients .
ad A half-cup constitutes a suffice of any cook vegetable, including mashed potatoes. In that homemade mashed potatoes serving size, you ‘ll get 108 calories. While that ‘s precisely 6 percentage of the day by day measure for calories on a 2,000-calorie diet, chances are pretty good that you ‘re accustomed to helping yourself to a larger part of mashed potatoes .
People are excellently bad at calculating the chastise serving size of foods. According to a review published in the Journal of Nutrition in 2015, individuals so often misjudge their own calorie intakes that scientists have to accommodate for this underreporting by the participants in their studies .
ad At restaurants, you ‘re evening more likely to overindulge in grind potatoes. One restaurant chain reports the calories in a serve of its homestyle mashed potatoes at 240 — before the addition of boom. When you try to estimate a half-cup of squash potatoes, visualize a tennis ball and stop at that sum. Leave off the gravy to avoid adding even more calories to the dish .

Potatoes Nutrition

A serve of mashed potatoes offers a small amount of protein — about 2 grams — and 18 grams of carbohydrate .
ad Of those carbs, roughly 2 grams are from fiber, or about 6 percentage of the daily value. If you follow a low-carb diet, subtract the fiber from the total carbs to arrive at the final carbs of the dish. An indigestible partially of establish foods, fiber contributes to digestive health by keeping your intestine movements regular, which in turn helps prevent colon diseases. Dietary fiber besides supports center health and weight management .
While the vegetable character of mashed potatoes supports health, the dairy ingredients complicate the cup of tea, particularly if you eat besides large a serve. Butter and milk or cream not only add calories to mashed potatoes, but put up saturated fat to a vegetable that is naturally fat free.

ad A half-cup of mashed potatoes supplies between 3 and 4 grams of adipose tissue, about a one-fourth of which comes from saturated fatness. excessively much saturated fatten in the diet contributes to weight profit and may put you at gamble for heart disease .
If your diet limits animal foods, however, the impregnate fat you get from a suffice of mashed potatoes may not be significant to your overall consumption. On the flip side, if you routinely consume gripe or early animal foods with your chat up potatoes, you ‘ll need to pay greater care to your saturated fat numbers .

Minerals in Mashed

The early ingredient compromising the nutrition of your mashed potatoes is salt, which contains the electrolyte mineral sodium. Most whole foods offer some sodium, which is n’t harmful on its own. besides much in your diet, though, bears a direct link to senior high school blood coerce, a risk factor for kernel disease and stroke. If your diet relies heavy on processed foods and restaurant do or if you ‘re besides broad with the salt shaker, you may be getting excess sodium in your diet .
A half-cup of mashed potatoes supplies about 370 milligrams of sodium or 16 percentage of the daily value. When you order mashed potatoes in a restaurant, you ‘re likely getting even more sodium. One restaurant chain reports that its mashed potatoes serving contains 540 milligrams of sodium .
On a positive note, mashed potatoes besides supply a good sum of potassium, another electrolyte mineral that works with sodium to balance your body ‘s fluids. A serve of homemade mashed potatoes contains 346 milligram of potassium or about 8 percentage of your day by day needs. It ‘s preferable, however, to have a ratio of potassium to sodium in your diet through which you ‘re getting significantly more potassium .
Read more: The Relationship Between Potassium and Sodium

Potatoes and Vitamins

Mashed potatoes besides provide vitamin A and respective B vitamins. In a half-cup, you ‘ll get 6 percentage of the vitamin A you need daily. An antioxidant alimentary, vitamin A supports eye health, boosts immunity and plays a function in the function of your vital organs .
Vitamins B3 and B6 name prominently in the mix of B vitamins offered by chat up potatoes. You ‘ll get 8 and 9 percentage, respectively, of the daily value of these two nutrients in 1/2 cup .
The B vitamins work together to help your soundbox metabolize food into energy, among other functions. A reappraisal published in the journal Nutrients in 2016 discussed the importance of all the B vitamins to good neurological health. lack in B3 or niacin has connections to Parkinson ‘s disease, and a miss of B6 may contribute to cognitive decline, noted the generator of the review .
A serve of mashed potatoes besides supplies 6 percentage of the casual rate for vitamin K, a alimentary most often linked to leafy fleeceable vegetables. Vitamin K supports healthy bones and blood clot. Deficiency, though rare, can cause shed blood and bruising .

Healthier Options
to Mashed Potatoes

There ‘s no reason to give up mashed potatoes raw, adenine long as you watch your serving size and do n’t indulge besides frequently. Make the dish yourself alternatively of ordering it when you go out. At home, it ‘s easy to opt for low-fat squash potatoes, made with 1 or 2 percentage milk alternatively of wholly milk or cream and heart-healthy olive oil rather of butter. In place of strategic arms limitation talks, you can mix in chop garlic and fresh herbs like chives or rosemary .
Mashed cauliflower offers a similar texture to mashed potatoes with fewer carbs, making it a effective choice for low-carb diets. one-half cup of cooked chat up cauliflower provides just 3 grams of carbohydrates. You ‘ll get 15 calories in a serve before you add in early ingredients .
Keep your grind cauliflower goodly with olive oil and fresh herb and use a short Parmesan cheese for a creamier texture. Some supermarkets carry packages of rice cauliflower, which cooks a lot more promptly than whole florets and saves you a lot of grind .
Cauliflower offers another advantage in its rich content of vitamin C. A half-cup gives you about a third of the daily value. This alimentary supports immunity and fights off release radicals, molecules that can cause damage to your deoxyribonucleic acid and head to chronic diseases .
A adust potato is besides a good substitute for a side of mashed potatoes. While the calorie content of a belittled potato is alike to that of mashed potatoes, it offers a more fiber — 12 percentage of the daily value — and supplies 19 percentage of your vitamin C needs.

Read more: 9 Healthy and Delicious Cauliflower Recipes

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