Potato has been used for ages as a diet menu for diabetic people. Potato is kind of tubers which provides health benefits, besides benefits of cassava cassava. It is edible and mostly used by people. It can grow up 12 to 18 inches. It has round shape or oval and has various sizes. Its meat is generally bright white, rose or light brown, depending on the variety, texture and moisture. There is a particular variety of potato which has texture like butter.
There are lots of potato varieties such as green potatoes, purple potatoes, Irish potatoes, sweet potatoes, and the other varieties of potatoes.
In its origin country, potato becomes the main staple of the local community. It is not surprising because potato is one of the sources of carbohydrates which are human’s source of energy. Furthermore, there are lots of other nutrients of potato for the body such as vitamin B6, B1, B3, and B5, vitamin C, potassium, phosphorus, and others minerals. Therefore, potato is very good staple to be consumed. You need to try various potato dishes, especially potato soup. There are lots of kind of potato soups like potato leek soup and creamy potato soup. Both kind of potato soups are beneficial for body health.
Nutritional Information of Potato Soup
Potato contains substances such as carbohydrates, proteins, and vitamins like vitamin C, vitamin E, vitamin K, and minerals like phosphorus, potassium, iron, calcium and other important nutrients. Those nutrients are very beneficial to consume in the daily menu. Following lists are the various nutritional contents of every 100 grams potato.
Nutritional value per 100 g (3.5 oz)
- Energy 322 kJ (77 kcal)
- Carbohydrates 17.47 g
- Starch 15.3 g
- Sugars 0.8 g
- Dietary fiber 2.1 g
- Fat 0.1 g
- Protein 2 g
- Thiamine (B1) 0.08 mg
- Riboflavin (B2) 0.03 mg
- Niacin (B3) 1.05 mg
- Pantothenic acid (B5) 0.296 mg
- Vitamin B6 0.295 mg
- Folate (B9) 16 μg
- Vitamin C 19.7 mg
- Vitamin E 0.01 mg
- Vitamin K 1.9 μg
- Calcium 12 mg
- Iron 0.78 mg
- Magnesium 23 mg
- Manganese 0.153 mg
- Phosphorus 57 mg
- Potassium 421 mg
- Sodium 6 mg
- Zinc 0.29 mg
- Water 79 g
15 Health Benefits of Potato Soup
Here are the health benefits of potato soup:
- Rich in Vitamins and Minerals
Potato soup becomes one of staples which provides source of starch, vitamins, minerals, and fiber. Every 100 grams of potato contains 70 calories and low amounts of fats and cholesterol. The content of vitamins will be beneficial for body health.
- Rich in Fiber
Potato soup is a good source of soluble and insoluble fiber. Dietary fiber contained in potato is able to help preventing constipation, reduce the absorption of dietary cholesterol and lowers LDL bad cholesterol. In addition, fiber will help to protect against intestinal polyps and cancer.
- Loaded with Alpha-lipoic Acid
Alpha-lipoic acid is one of substance found in potato soup nutrients. It has ability to help to convert glucose into energy. Besides that, researchers have found that it also can control the blood glucose levels, protect against retinopathy in diabetic people, preserve brain and nerve tissues, and improve vasodilation. Besides consuming potato soup as diabetes disease, you can try some natural sources to diabetes treatment.
- Prevent Cancer
Vitamin B6 contained in potato is able to fight against the occurrence of the formation of tumors inside the body which can trigger cancer, especially prostate cancer in men and cervical cancer in women. Consuming potato soup will prevent the growth of cancer cells in the body.
- Reduce Cholesterol
Benefit of potato soup in reducing cholesterol levels derived from the content of potassium mineral. As we can find on, potassium help blocking the build-up of cholesterol in the blood. Low calorie in potato can be your low-cholesterol diet menu.
- Reduce Risk of Kidney Stones
There are many health benefits of potato soup. Calcium properties in potato soup nutrients can trigger the formation of kidney stones, but its rich magnesium properties can resist calcium in the kidney tissues.
- Promote Bone Health
Potato soup is excellent for bones; the iron properties found in potatoes ensure potatoes’ the ability to help the growth and the health of bones. Iron, calcium, phosphorus, magnesium, and zinc present in potatoes are a perfect combination for building and forming bone structure and strength.
- Lower High Blood Pressure
High blood pressure can be known through some symptomps of high blood pressure. In order to lower high blood pressure you need to take a high intake of potassium. Other sources of substances such as potassium, magnesium, and calcium are substances that are believed to lower you who have high blood pressure. You can get sufficient intake of those substances by consuming potato soup
- Promote Heart Health
There are lots of nutrients contained in potato soup that can support healthy heart performance such as fiber, potassium, vitamin C and vitamin B-6, and etc. Moreover, potato soup does not have cholesterol content which is very good for the heart.
- Build Cell Formation
Vitamin B6 is one of the essential vitamins needed to perform the processing of chemical reactions needed to form cells in the body. Vitamin B6 takes more than 100 enzymatic reactions. The enzyme itself is kind of protein which causes the occurrence of chemical reactions. Most proteins and amino acids require vitamin B6 for synthesis in the formation of DNA in the body. For that vitamin B6 is also needed for the manufacture of new cell cells in our body.
- Promote Health of Brain and Nerves
High content of vitamin B6 is also very helpful for brain health and assist in the transmission process done by the nerves.
- Treat Inflammation
Choline properties in potato soup present inflammation treatments. Besides treating inflammations, it also assists in maintaining the cellular membranes structures, improving fats absorption, transmitting nerve impulses, and promoting early brain development.
- Improve Digestive System
Potato soup provides fiber content which helps preventing constipation and promote healthy digestive tract. In addition, it also can prevent from others digestive problems.
- Promote Immunity
Some research found that one of the benefits of vitamin C is able to reduce various ailments and prevent from cold symptoms.
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- Skin Health
Besides promote immune system, vitamin C also can be your support system to promote skin health. It is obtained from the collagen content. Antioxidants properties in vitamin C will help collagen to prevent wrinkles. Moreover, it improves overall skin healthy and prevents skin from pollution.
Precaution and Warning
Potatoes may contain poisonous substances such as alkaloids, solanine, and chaconine. High concentration of alkaloids under the skin can increase sunlight exposure. Potatoes cooked at high temperature over 170 ° C probably will destroy these poisonous substances. If these poisonous are consumed in large amount can cause headaches, muscle cramps, and even in worst cases can cause weight loss and unconsciousness.