Why potatoes help weight loss?

Why potatoes help weight loss?

 

This is because potatoes contain mostly resistant starch.

 

What is resistant starch?

 

Resistant starch (RS) is a type of starch that is not digested in the stomach or small intestine and reaching the colon intact.  Thus, it “resists” digestion. Hence, we do not obtain significant calories from RS.  

RS selectively stimulates the good bacteria in our intestines, helping to maintain a healthy balance of bacteria. 

RS improves insulin sensitivity and decrease blood glucose levels in response to meals.  In one study, consumption of 15 and 30 grams per day of resistant starch showed improved insulin sensitivity in overweight and obese men, equivalent to the improvement that would be expected with weight loss equal to approximately 10% of body weight.

Not only does RS beneficially decrease the blood glucose response at the time it is consumed, but also blood glucose and insulin levels rise less than would otherwise be expected with the subsequent meal.

Besides not containing large amount of calories while improving insulin sensitivity, RS appears to have several beneficial effects that contributes to weight loss, including decreased blood insulin spikes after meals, decreased appetite, and decreased fat storage in fat cells. There may also be preservation of lean body mass.

RS is also associated with decreased risk of colorectal cancer, thought to occur through several different mechanisms including: protection from DNA damage, favorable changes in gene expression, and increased apoptosis (programmed cell death) of cancerous or pre-cancerous cells.

Some common food sources of RS include green (unripe) bananas, plantains, properly prepared cooked and cooled parboiled rice or legumes, as well as the cooked and cooled potatoes mentioned before.

More to say in regard to sweet potatoes, the purple colour sweet potatoes, contain, in addition, anthocyanins, which is an antioxidant found in all deep red, purple or blue fruits and vegetables. Anthocyanins can help our body cope with free radicals, prevent cancers and cardiovascular disease.