Tasty, filling and versatile in the kitchen, potatoes are not a taboo in a weight-loss diet and can be eaten without taking in too many calories.
Potatoes are tubers (Solanaceae) rich in starch and can be consumed in many ways, but always cooked. Often considered a very high-calorie food, they tend to be avoided by those following a weight-loss diet. Nothing could be further from the truth.
As long as they are seasoned sensibly, potatoes are one of the most suitable foods for keeping body weight under control and for increasing the likelihood of success on a low-calorie diet.
Potatoes perhaps owe their bad reputation to their starch content; but in reality they are decidedly low in calories, providing just 79 kcal per 100 grams. They also give a great sense of satiety, greater than that provided by pasta. A generous portion of boiled or steamed potatoes (250 g), seasoned with aromatic herbs and a little extra virgin olive oil (one teaspoon), provides only 242 kcal, roughly half of a normal plate of pasta with tomato sauce and parmesan. Very rich in potassium, they are therefore a decidedly diuretic food; excellent for combating water retention also because they contain very little sodium.
Some studies demonstrate potatoes' ability to regulate intestinal function. They also help those on a diet because, thanks to their starch content, they promote an increase in cerebral serotonin, and therefore improve mood.
It is important, however, to be careful with seasonings: it is above all fats (oil, butter) that could cause their calorie content to rise dramatically. The best way to eat them is boiled or, even better, steamed with the skin on, dressed raw with a little flavoursome extra virgin olive oil or with a tasty herb-based sauce. For food lovers, we recommend a sauce made with yogurt and fresh dill: a delight that will please even those who are not on a diet.
