Healthy Diet : T7 Can Include Mashed Potatoes
A healthy diet can include mashed potatoes. This is the method.
While they might not be immediately healthful, mashed potatoes do taste great. Does that imply that if you’re choosing a more nutrient-dense lifestyle, you have to give up those creamy, whipped potatoes?
Yasi Ansari, a certified sports dietetics specialist, registered dietitian, and national media spokesperson for the Academy of Nutrition & Dietetics, says the answer is no. According to her, “mashed potatoes can definitely be part of a healthy and well-balanced diet.”
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Here’s how you can enable that.
Are potatoes with mash healthy?
Ansari claims that she doesn’t categorize foods as “good” or “bad” when working with clients.
“I really want to encourage people to eat the foods they enjoy, but to figure out how to make them more satisfying and nourishing,” she says.
Nevertheless, she claims that potatoes are incredibly nutritious. A vegetable that is starchy is the potato. This indicates that it is high in carbohydrates,
Which are described as “the main energy source of the human diet” in an American Journal of Clinical Nutrition article from 1994.
In addition, potatoes are a great source of fiber, which aids in digestion, and potassium, an essential mineral for the health of cells, muscles, and nerves. As stated by UC Davis
Additionally, they are a source of vitamin C, an antioxidant.
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Why are mashed potatoes bad for you?
The nutrients found in potatoes themselves are amazing, and they remain after they are mashed. But according to Ansari, mashed potatoes frequently include extra ingredients that alter the potatoes’ nutritional makeup.
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Frequently, full-fat dairy products like butter, cream, and cheese are the ingredients we add. These full-fat dairy products contain saturated fats, which are linked to elevated cholesterol and the development of heart disease, according to the American Heart Association.
It’s crucial to emphasize that this is just something to be aware of, particularly if you have heart disease, and doesn’t imply that mashed potatoes are “bad.”
What are some nutritious methods for making mashed potatoes?
Ansari offers a number of options if you are worried about the fat content of mashed potatoes. Using lower-fat dairy products in place of full-fat dairy products is one option.
Low-fat dairy products, such as Greek yogurt and low-fat milk, as well as vegetable and chicken broths, are a few examples. You could also try rotating the kinds of potato dishes you eat during the week.
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According to Ansari, it is possible that you will consume creamy, buttery mashed potatoes one day, roasted potatoes the next, baked potatoes the day after, and then return to mashed potatoes on your plate.
Ansari stresses the importance of plating food in a balanced way if you’re looking for healthy eating tips. By adding to your meal instead of limiting it, you can boost its nutritional content.
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“Anyone who desires to consume the mashed potatoes should do so,” she advises. However, she also advises including lean proteins and vegetables on your plate.
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When consumed in tandem, these foods will help you control your energy levels and feel satisfied for longer after eating.
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