Potato is a tuber which is widely eaten in many countries as a staple food. It comes in hundreds of varieties and is cultivated worldwide. Each variety has a unique flavour and texture in appearance. Potatoes are a much misunderstood tuber, it is delicious to eat but unhealthy because of the way they are eaten. If cooked in the right way that is boiled, steamed, or baked and eaten in the right quantities, potatoes can be as much a part of a diabetic diet as any other healthy carbs.
Potatoes are native to America. It originated in the Lake of Titicaca region of Peru and Bolivia between 7000 to 10000 years ago. Potato accidentally arrived in Spain in a cargo of silver that Spanish conquers brought back from the New World. It was introduced in India by the Portuguese in the early 17th century.
Potatoes are naturally gluten-free and a nutritional powerhouse. They are rich in carbs. 80% of it is water and the carbohydrate content is about 85% but they contain complex carbs. They are best to eat as it takes much time for our body to break down and convert into energy. This makes potatoes, a good source of dietary fiber. So contrary to the common belief potatoes do not spike diabetes, if cooked rightly and eaten in the right quantity.
Potatoes are also a rich source of vitamin C. One mid-sized potato can give 40 to 45% of our body’s daily requirement of vitamin C. They are an excellent source of vitamin B6 vitamin B1 and vitamin B3 too. Like bananas, potatoes also have a good amount of potassium and other minerals like copper, iron, magnesium, Phosphorus, Sulphur, and Lysine, one of the essential amino acids.
Potatoes have many medicinal properties too. Juice of raw potato is used to treat stomach disorders like gastritis and to relieve chronic constipation. Potatoes are also a wonderful skin nourisher. As it is high in vitamin C, it is an excellent agent for lightening skin blemishes and cleaning oily skin. Raw and grated potato is popularly used as a facial scrub and cleanser and raw slices of it, are used as eye pads to lighten dark circles around the eyes.
In addition to their numerous benefits, potatoes can pose a risk if refrigerated, as the cold temperature can cause the conversion of potato starch into sugar.