Potato (Aloo) Benefits and Side Effects

Potatoes are one of the most energy-providing foods. The high starch content of potatoes makes it an excellent source of dietary carbs. Additionally, it has a high calorie density and is considered fat-free when consumed baked or boiled. The proteins present in potato are of higher quality in comparison with other starch-rich eatables such as pasta, rice etc. They are amongst the few food sources rich in the essential amino acid lysine and thus helps in reaching the desired lysine level which is essential for various body functions.

Potato peels are the most effective secondary productive elements of a potato. Unlike most of the other vegetable peels, potato peels are not wastes. They consist of 40% to 50% dietary fibres which are used for making some types of bread.

In vivo (animal-based) studies suggest that potato fibre can protect the inner lining of the intestine against a potent carcinogen acrylamide which is used in many food products.

The powder made up of potato peel has the potential to decrease the damage to the eye lens that occurs due to some diabetic conditions.

(Read more: Fibre rich foods)

Although cholesterol is an important element for cell membranes in a body, high levels of cholesterol can lead to conditions like high blood pressures and heart diseases.

Potatoes are known to be excellent hypolipidemic (reduces cholesterol) agents. Research suggests that potato has low levels of an essential protein called as methionine which has a negative correlation to hypercholesterolemia. In an animal-based study, supplementing a potato-based diet has been reported to significantly reduce the blood cholesterol levels. However, more studies are needed to confirm similar effects on humans.

When it comes to losing weight, potatoes are the most underrated food crops. They are generally associated with weight gain due to the presence of contents like carbohydrates, vitamin-C and vitamin B6 that help in proper absorption of food. However, if a medium boiled, peeled potato is consumed by a person it will not only be fulfilling but will also dispatch lesser calories than any other starch-containing food. A medium-sized potato contains about 140 calories, which is much less than that of boiled pasta (286 calories) or boiled rice (248 calories).

Thus, potatoes may help you in losing weight by making you feel full without increasing your calorie intake.

(Read more: Weight loss diet chart)

This starch-rich vegetable has high nutrition values which include fibre, potassium, vitamin C and contents of vitamin B6 that have properties supporting heart health. But the major role is played by its hypocholesterolemic nature(reduces cholesterol) as high levels of cholesterols are one of the primary causes of heart-related diseases. Potatoes also contain carotenoids (natural pigments) lutein and zeaxanthin which are beneficial for heart health as well as for the functioning of other internal organs.

Several studies have been done to test the anti-inflammatory potential of potatoes. In vivo studies suggest that potato extracts are effective in reducing lung inflammation caused due to cigarette smoke. In an in vitro (lab-based) study, potato peel extracts and glycoalkaloids (a type of natural chemical compound) present in potatoes have been found to be the anti-inflammatory agents present in potatoes. 

(Read more: Inflammatory disease types)

Potatoes have minerals like magnesium, iron, zinc, and phosphorus in them that play a major part in maintaining bone structure and in building the strength of human bones. Calcium is one of the most important elements responsible for optimal bone health, which is present in ample amounts in potatoes. So, potato may be very beneficial for bones.  

Potatoes are rich in antioxidant compounds like vitamins and polyphenols. This means that it neutralizes the excess free radicals in the body which are otherwise associated with chronic diseases like heart diseases, diabetes, and even cancer. Due to the presence of anthocyanin pigments, the antioxidant capacity of red, blue and purple coloured potatoes has been reported to be more than that of white/yellow potatoes.

(Read more: Foods rich in antioxidants)

Potatoes contain a wide range of anti-cancer compounds in it. Consequently, numerous studies have been done to test the potential of potato extracts in reducing the growth and spread of cancer. Lab-based studies suggest that potato extracts can inhibit the spread of human breast cancer cells. Animal-based studies demonstrated that potato extracts can prolong life by suppressing tumor growth. 

Several studies claim that anthocyanin pigments responsible for giving the purple-red color to potatoes may be responsible for the anti-cancer properties of this vegetable.

Due to the absence of clinical trials, not much can be confirmed about the mechanism of action or efficiency of potatoes in preventing or reducing tumors in humans.

Along with being a good source of carbohydrates, potatoes are rich in vitamin C as well. Scurvy is an illness which is caused due to the lack of vitamin-C. In this disease, one may experience swollen gums, cracked lips, rashes on the body, and mouth ulcers. The presence of Vitamin-C in potato may help in the prevention of bleeding gums. According to the American Journal of Physical Anthropology, vitamin C deficiency can be linked to potatoes as evident from the increased cases of scurvy in the Irish famine.