This article examines the benefits and risks associated with raw potatoes, determining whether they ’ re healthy or harmful . plowshare on Pinterest
Raw Potatoes vs Cooked Potatoes
Raw potatoes typically have a bitter sample and starchy texture that ’ south unappealing to many. For this reason, most people prefer baking, fry, grilling or roasting their potatoes before eating them. This leads to respective luminary differences in taste, texture and color. When raw potatoes are cooked, they undergo a serve called the Maillard reaction — a chemical reaction that occurs between amino acids and a reduce sugar in the presence of heat ( 1 ). This toasting effect is responsible for the discrete spirit and characteristic color and crispness of the cook potato. furthermore, inquiry shows that cooking potatoes produces certain compounds creditworthy for the singular taste that makes cooked potatoes more palatable than naked ones ( 2 ) .
Summary Raw potatoes have a acrimonious smack and starchy texture. When potatoes are cooked, they undergo the Maillard reaction and produce compounds that increase their palatability .
Resistant Starch Content
Raw potatoes are loaded with immune starch, a type of starch that your body doesn ’ t digest or absorb. alternatively, it ’ s used to provide energy for your beneficial intestine bacteria ( 3 ). Adding resistant starch to your diet has been associated with an align of potential health benefits. In fact, studies show that it can lower blood sugar levels, improve insulin sensitivity and keep you feeling full to help enhance weight loss ( 4, 5, 6 ). tolerant starch is besides converted into butyrate, an crucial short-chain fatso acid that can improve digestive health. Test-tube studies have found that butyrate can suppress inflammation in the colon and block the growth of colon cancer cells ( 7, 8 ). Plus, according to one recapitulation, treatment with butyrate could besides help decrease several symptoms of excitable intestine syndrome ( IBS ), including bloat and stomach pain ( 9 ) .
Summary Raw potatoes are high in insubordinate starch, which has been linked to better blood sugar, enhanced insulin sensitivity, increased feelings of fullness and improved digestive health .
Higher in Vitamin C
Cooking potatoes may make them tastier, but it could lead to a loss of certain nutrients as well. Gram for gram, bare-assed potatoes contain fewer calories and carbs but besides less protein than baked potatoes. In addition, they offer slenderly less potassium and vitamin B6 ( 10, 11 ). however, they ’ re importantly higher in other samara micronutrients — packing twice ampere much vitamin C per gram as bake potatoes ( 10, 11 ). Vitamin C is an essential water-soluble vitamin that acts as an antioxidant and plays a role in everything from collagen production to immune affair ( 12 ). Because high temperatures destroy vitamin C, munching on your potatoes bleak rather of cooked is an easy way to increase your intake of this full of life vitamin .
Summary Raw potatoes are lower in calories, protein, carbs and respective micronutrients. still, they contain twice arsenic a lot vitamin C as broil potatoes, gram for gram .
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Antinutrients May Inhibit Nutrient Absorption
Potatoes contain antinutrients like protein trypsin inhibitor and lectins, which can interfere with your body ’ randomness digestion and concentration of nutrients ( 13, 14 ). cooking potatoes has been shown to reduce antinutrient content to help optimize nutrient absorption and prevent deficiencies. For example, one test-tube analyze observed that cooking potatoes was able to inactivate one type of trypsin inhibitor completely and partially inactivate another ( 15 ). interim, another test-tube study reported that cooking potatoes eliminated 50–60 % of the lectin message ( 14 ). For people eating a well-adjusted and change diet, antinutrients are improbable to be a trouble. however, if you have a restrictive diet and base your diet around grains, legumes or tubers, cooking your potatoes may be a good option to help maximize nutrient absorption .
Summary Potatoes contain antinutrients that can impair nutrient digestion and assimilation. Cooking your potatoes is an effective scheme to reduce antinutrient content .
May Contain Toxic Compounds
Potatoes contain glycoalkaloids, a character of chemical colonial found in members of the nightshade family that can be toxic if consumed in high amounts. Potatoes, peculiarly park potatoes, contain two types of glycoalkaloids : solanine and chaconine. When potatoes are exposed to sunlight, they produce chlorophyll, a type of plant paint that causes the potatoes to turn green. not to mention, sunlight exposure can besides increase the production of glycoalkaloids, which is why it ’ s broadly recommended to limit consumption of green potatoes to help minimize your consumption of these harmful chemicals ( 16 ). If consumed in high doses, symptoms of glycoalkaloid perniciousness can include sleepiness, itch, increase sensitivity and digestive issues ( 17 ). According to one test-tube learn, boiling, baking and microwaving potatoes can well reduce the total concentration of glycoalkaloids ( 18 ). Peeling your potatoes, avoiding potatoes that have turned green and ensuring proper storehouse to avoid sunlight exposure can besides reduce your hazard of side effects ( 19 ) .
Summary Potatoes contain glycoalkaloids, which are formed through sunlight exposure and can be toxic to health in high amounts. cook, peeling and properly storing potatoes can help minimize glycoalkaloid message .
Can Cause Digestive Issues
Though immune starch has been associated with respective health benefits, high amounts — such as those found in natural potatoes — may contribute to digestive problems. repellent starch acts as a prebiotic and is fermented by the beneficial bacteria in your gut, leading to the production of gas in your colon. Stomach discomfort, natural gas and bloat are a few of the most common side effects associated with the consumption of prebiotics and repellent starch ( 20 ). Raw potatoes may besides be more likely to harbor contaminants and bacteria from the dirt that would normally be destroyed by cooking, increasing your risk of foodborne illness and infection. The best means to sidestep negative symptoms is to increase your intake lento over the course of respective days or weeks and scale back if you start to detect adverse side effects. additionally, be sure to wash potatoes thoroughly to remove potential pathogens and consider peeling your potatoes before consuming to help far reduce the risk of contaminant .
Summary Eating high amounts of resistant starch from foods like bare-assed potatoes may cause digestive issues like stomach discomfort, gasoline and bloat .
The Bottom Line
Raw potatoes are more probably to cause digestive issues and may contain more antinutrients and harmful compounds. so far, they ’ re higher in vitamin C and immune starch, which may provide powerful health benefits. In truth, both raw and cooked potatoes can be enjoyed in moderation as part of a goodly diet. Simply commit basic food guard and follow proper cooking techniques. regardless of how you choose to enjoy your potatoes, be sure to wash them thoroughly, store them correctly and eat enough of other fruits and vegetables to help round out your diet.