Is potatoes for gaining weight or losing weight

Potatoes can either gain weight or lose weight, depending on the way they are consumed and the amount consumed. Moderate consumption of steamed or baked potatoes can help control weight, while frying or high-fat cooking methods may lead to excess calories and obesity. Potatoes themselves are low-fat and high dietary fiber foods, with only about 80 calories per 100 grams of calories. The glycemic index of steamed potatoes is 65, which belongs to the medium low level. Its resistant starch content increases after cooling, which helps to delay the rise of blood sugar and enhance satiety. Research shows that replacing refined staple foods with potatoes can reduce daily calorie intake by 200-300 kcal, and after 12 weeks, body fat percentage can decrease. However, potato products that have been fried will experience a significant increase in calories, with French fries containing up to three times the calories of steamed potatoes, and their high oil and salt content can easily stimulate appetite. When potatoes are paired with high-fat ingredients such as butter and cheese, a single calorie intake may exceed 500 calories. Conventional cheese mashed potatoes contain 40 grams of fat, equivalent to 60% of the recommended daily fat intake. Continuous daily consumption of high calorie potato products can increase weight by 1-1.5 kilograms within two weeks. The large portion of French fries in fast food restaurants contains 400-500 calories, and regular consumption can significantly increase the risk of obesity.

It is recommended to choose the cooking method of steaming with skin, consume 3-4 times a week, and control within 200 grams per serving. Eating with green leafy vegetables and high-quality protein can balance postprandial blood sugar reactions. Avoid consuming a large amount of potato products at night, and prioritize using cooled potatoes to supplement carbohydrates within two hours after exercise. In case of gastrointestinal flatulence, the consumption should be reduced, and diabetes patients need to monitor the changes of blood sugar after consumption.