Potatoes are versatile and can be enjoyed as mashed, baked, or fried. However, you may be concerned about eating potatoes during pregnancy. Potatoes are considered to be rich in carbohydrates, which puts us at an increased risk of gestational diabetes. A balanced diet should include all nutrition components that include proteins, carbohydrates, and fats. So, are you skeptical about including potatoes in your pregnancy diet? Continue reading this post as we discuss the risks and health benefits of consuming this starchy vegetable and how to eat them when pregnant.
Are Potatoes Healthy To Eat During Pregnancy?
Moderate consumption of potatoes is healthy during pregnancy. Your womb’s primary source of energy is glucose, which is found in carbohydrates such as potatoes. According to the Swiss Association for Nutrition (SAN), three to four servings of carbohydrates per day are safe during pregnancy. This includes potatoes, rice, cereal, bread and other whole-grain options.
What Are The Chances Of Potatoes Triggering Gestational Diabetes (GD)?
Potatoes contain large amounts of starch that is rapidly absorbed by the body and can affect the glucose metabolism. Studies also reveal that potato consumption will increase the concentrations of plasma glucose and risk of type 2 diabetes mellitus (1). The study reinforces the importance of having potatoes in moderation and swapping them with other vegetables, whole grains and legumes to lower the risk of GD. Compared to five or even three servings, one serving of potato per week will reduce the risk of gestational diabetes significantly (1). Excess consumption of potatoes before pregnancy is also associated with increased risk of GD.
What Are The Health Benefits Of Eating Potatoes While Pregnant?
Potatoes are rich in nutrients. Here are some benefits of consuming potatoes during pregnancy.
1. Folate prevents neural tube defects
Potatoes contain high amounts of folic acid which helps in the development of the fetal nervous system. It, thereby, lowers the risk of brain and spinal issues. Folate-rich foods in the early stages of pregnancy can also prevent a miscarriage (2).
2. Lowers gas and acidity
Potatoes are very helpful for those having digestive issues. If cooked properly, they can help reduce gas and acidity. A serving of mashed potato helps (3).
3. Healthy weight gain
If you are underweight, potatoes can help in an ideal and healthy weight gain during pregnancy (4).
4. Combats cholesterol
Potatoes contain soluble fiber and vitamin C that help fight cholesterol (5).
5. Boosts immunity
Baked potatoes are rich sources of vitamin C that heals wounds and boosts immunity. It also improves the ability to absorb iron from other foods (6).
6. Reduces the risk of cardiovascular diseases
The skin of potato contains rich potassium levels, which are associated with decreased heart stroke and hypertension. One medium serving of baked potato with skin provides 926mg potassium (6).
7. Treats puffy eyes
Undereye bags are common during pregnancy. Simply grate a raw potato and apply it on the eyes for about 10-15 minutes. It cools your eyes and relieves the swelling (7).
8. Helps fetal development
Potatoes are a good source of vitamins (A and C) and minerals such as iron, magnesium, potassium, and calcium, which aid in the growth and development of the fetus (8). It is important to weigh the benefits as well as risks of anything you eat during pregnancy. This is true for potatoes as well.
What Are The Risks Of Consuming Potatoes During Pregnancy?
Some of the potential side effects of potato are: Moderate consumption of potatoes can help you avoid these side effects. Also, how you cook them before consumption makes a difference.
What Are The Safe Ways To Include Potatoes In Pregnancy Diet?
You can try cooking potatoes in different ways to suit your tastes during pregnancy.
Baking potato without cheese Combining potatoes with other vegetables, greens, fish, and meat Potato soup or stewed potato Potato salad or mashed potato with eggs, vegetables and spices
Here are a couple of potato-based recipes for you to try.
1. Potato and onion soup
You will need:
1 cup potatoes, finely diced ½ cup dried mixed herbs ¼ cup onions, thinly sliced 1tsp butter Freshly ground black pepper and salt for taste 2tbsp grated carrot for garnish
How to: Preparation time: 25 min Servings: 2
2. Classic potato salad
You will need:
8 medium sized potatoes, cooked and diced 2tbsp apple cider vinegar 2tbsp sugar 1 ½ cup mayonnaise 1tsp salt 1tbsp yellow mustard ½ tsp pepper 1tsp garlic powder 1 cup onion, blended 2 celery ribs, sliced Little paprika 5 eggs, hard-boiled
How to: Preparation time: 15 min Servings: 8
