If you hope to maintain or improve your health, the majority of your diet should consist of fresh produce. Mashed potatoes can help you reach your weekly vegetable intake goal.
The Food and Agriculture Organization of the United Nations classifies the potato as a starchy vegetable. It recommends that adults consume five to six cups of these vegetables each week.
This food can contribute to a nutritious diet, but it’s best to avoid excess saturated fat by employing healthy cooking methods.
Mashed Potato Health Benefits
When you use milk to prepare them, a cup of homemade mashed potatoes will supply roughly 175 calories. Each cup contains 37 grams of carbohydrates, including three grams of fiber.
Additionally, whipped potatoes provide four grams of protein and only a gram of fat (without adding butter or margarine).
Major Source of Vitamin B6
A serving of this food will boost your consumption of vitamin B6 or pyridoxine by 0.49 milligrams; B6 supports proper metabolism.
Furthermore, it regulates the immune system in ways that will help you stay healthy.
A cup of whipped potatoes delivers approximately 38 percent of the recommended daily intake.
Significant Potassium Content
The potato represents a rich source of potassium; each one-cup serving supplies 622 milligrams. This nutrient helps you maintain the correct balance of bodily fluids.
It also nourishes muscles and nerves, enabling them to function properly. Additionally, potassium regulates blood pressure and decreases the body’s sensitivity to salt.
Potassium-rich foods could be particularly beneficial to individuals afflicted with hypertension and people who consume too much sodium.
Healthier Cooking Methods
To maximize the health benefits of mashed potatoes, leave out margarine or butter and skip fatty milk. Avoid high-sodium gravy mixes as well. Instead, use nonfat milk and add a creamy texture with low-fat plain Greek yogurt or healthy low-sodium gravy.
This product supplies little fat and boosts the meal’s protein content. Garnish the potatoes with green onions, parsley, mushrooms or sauteed bell peppers to add flavor.
The bottom line is that mashed potatoes always deliver several valuable nutrients. However, cooking techniques and toppings can have a major impact on their healthfulness.
Think about preparing this food in a healthier way if you eat it regularly.
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