Good Lifestyle

There are countless ways to enjoypotatoes- Crispy rocks with frets air fried or simply cooked together. You could say they are the ultimate comfort food: starchy, filling, and they perfectly with pair of butter and cheese. It is not surprising that these are thesecond food most consumed in the United States in It's too easy to overload on this delicious root vegetable, but what happens to your body when you do? The experts say that the side effects of eating too many potatoes are not exactly dangerous, but they are still quite naughty anyway.

To be clear,There is nothing wrong with potatoes benefiting on the reg. In reality,These starchy starchy offer a lot of health benefits. For example, dietitianColleen Christensen Note thatSweet potatoes Are particularly rich in vitamin A, which supports both a healthy vision and your immune system.

"Potatoes can be a large part of a nutritious diet for various reasons," says Christensen. "They containfiber, Which helps us stay satiated and satisfied. They also contain vitamin C, which is important because humans are unable to produce and must get food. Vitamin C helps with collagen synthesis and acts as an antioxidant to keep our cells healthy by protecting against oxidative damage. In addition, potatoes contain potassium, which is important for things like muscle contraction and water equilibrium ".

According toTrista Best, Dietitian On the balance One of the supplements, the potatoes also contain a type of starch called resistant starch that nourishes the "good" bacteria in the intestine.

Not only that, but a certified nutritionistPaul Claybrook stresses that they are naturallyfree of grease, cholesterol, and gluten, and a large source of antioxidants-What helps neutralize free radicals that could otherwise cause cell damage or even your DNA.

Obviously, there are many advantages to eat potatoes.But if you accidentally go overload, you can expect one of the following side effects not so nice.Here's why, and for more healthy tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.

A medium potato with the skin on offers4 grams of fiber, Who not only makes you feel repu by slowing down digestion, but also helps keep things moving, which prevents constipation. However, because the potatoes are rich in starch (and thus carbohydrates), they can cause gases too when they are consumed in large quantities.

"Eating too many potatoes in one session can hurt you at ease and puffy," saysTrista Best, a dietician enrolled in the equilibrium of supplements.

According to Lisa Richards, nutritionist and creator ofThe candida regimeYou are at a higher risk of these unpleasant side effects if you eat potatoes without any protein source to their side. So your best bet to avoid unpleasant gastrointestinal symptoms is to incorporate potatoes into a well-balanced meal.

here isWhat happens to your body when you eat potatoes.

Beta-carotene, a substance that gives vegetables such as carrots and yams their orange color, is an important substance that your body uses to dovitamin a. And if you eat soft potatoes in large quantities, you can consume more beta carotene than your body knows what to do with it. In fact, you could literally transform orange if you get a lot from it over a long period of time. This condition is known as carroommia. It is not exactly dangerous, as beta-carotene does not seem to be toxic, even in large quantities. It just seems a little funny.

However, according toThe University of Rochester Medical CenteR, Carroommia can be problematic for people who are converting to beta-carotene to vitamin A such as those with hypothyroidism.

Fortunately, everything you have to do is return cutting on your consumption of beta foods rich in carotene and your skin should return to its normal color.

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Potatoes rich in carbohydrates can get a bad reputation in terms of weight, but said Richards they are actually an excellent food to lose weight because they are bold and rich in fiber.

"The potatoes that are simply the fried air, baked in the oven or steam are very low in calories per book and help help can in weight loss efforts," she says.

A2014 study foundPeople who have eaten 5 to 7 portions of potatoes per week have lost the same amount of weight as those who do not incorporate them into their diet.

Yet it's only if you like them in moderation and cook safely. Obviously,Potato products fries and potato dishes which are loaded with sour cream, cheese and butter,Contains many more calories than potatoes that are simply roasted in a small olive oil.

According toMAYO Clinic, Eating many potatoes can result in an increase in carbohydrate desires, which can trigger a problematic cycle that leads to more too much to eat.

Here's how it works: After you eat them, your blood sugar quickly points, which forces your body to release more insulin than necessary. And this excess insulin then causes the dip of your lower blood sugar to normal, which causes you more carbohydrates. In addition, when you eat more of these foods, your body must treat all the extra sugar. Although some sugar are burned as energy, the rest is often converted to fat, resulting in weight gain.

Once again, you can always enjoy potatoes even if you try to lose books. But it's worth keeping an eye on your portions and being attentive to the way you prepare them. here is18 ways easy to control your portions.

Although potatoes are considered good healthCarbohydrate "complex"They can still stitch your blood glucose. Essentially,Your body converts carbohydrates into a simple sugar called glucose. Hormonal insulin helps transport these sugars to your cells so that your body can use them for energy. Claybrook points out that the potatoes areMIDE-HIGH on the GI index.

"It means that they increase your blood glucose a modest amount, which, for many of us, is not a biggie, but for diabetics, it's a real problem," says Claybrook.

The good news is that the food fiber of potatoes can help slow down the speed at which sugar is absorbed in the blood. However, when you eat too many potatoes, this is usually canceled because of the excess carbohydrates that your body breaks down.

What does all this mean?It is better to stick to a single portion of potatoes at once, especially if you have or are at risk of diabetes.

It should also be noted that some varieties of potatoes may be less likely to stitch your blood glucose than others. For example, red potatoes have aHigher gage gi than carisme potatoes. Besides,The whole potatoes with the skin have a lower gi to the mashed or in dice in the potatoes without skin. Allow potatoes to cool before eating can also lower their gi.

Potatoes contain three key minerals associated with a decrease in blood pressure:potassium, calcium and magnesium. Still, Claybrook says that potatoes can actually have the opposite effect - increase your blood pressure - if you do too much. A2016 20 years studyI found that women who have eaten boiled potatoes, baked four times a week or more per week had an increased risk of 11% to develop hypertension (high blood pressure) compared to those who n ' have eaten that this vegetable vegetable deserved less than once a month. Not surprisingly, this increase was even more important-17% - for the consumption of French fries more than three times a week.

The researchers noted that, if this effect was slightly larger in women, the two sexes harvested these consequences.

So what is the fold back here?When potatoes are prepared simply and eaten in reasonable portions, potatoes are a dish containing nutrients that can be part of any healthy diet - Whatever your goals.

"All forms and potato preparations provide key nutrients and correspond to a healthy plate," says Dietian registeredCara Harbstreet. "The key is variety and moderation."

Christensen strongly recommends pairing potatoes with protein to help stabilize your blood glucose.

"Make sure you consciously convey your food choices to make sure you get a wide variety of vitamins and minerals," she says. "Consume the same daily foods could potentially lead to nutritional deficiencies."

Ready to prepare potatoes for the week? here is25 healthy and delicious recipes of sweet potatoes.