You might hear “potato” and think empty carbs. But it’s time to let that idea go. Potatoes actually top the satiety index (a measure of how full people feel after eating specific foods) as the number-one filling food. In fact, per the index, it would take seven croissants to fill up your tummy as much as a single potato.
So, what makes them filling? As Purdue University researchers point out, white potatoes contain 4.7 grams of fiber, about the same as an apple. Plus, potatoes are loaded with resistant starch, which take up space in your GI tract and slow down digestion. That keeps you feeling fuller longer.
Starch isn’t bad. It is a complex carbohydrate that helps keep your blood sugar balanced preventing insulin resistance and facilities weight-loss.
A medium white potato contains just 163 calories. (Of course, prep it with sour cream, cheese, and bacon, and that number goes way up or fried in oil.) But since potatoes’ resistant starch isn’t easily digestible (hence the word resistant), we don’t actually absorb every calorie, researchers say.
So if you are feeling hungry on your plant-based diet add some potatoes to your plate or snack on them. These Yellow Yukon below are boiled in the InstaPot 8 min and taste like they have butter on them but they don’t!
Sheri Goodman Graham
Welcome! I'm Sheri, a Certified Plant-Based Nutritionist & Dietician for over 25 years. I ate my way to better health and weight loss with zero supplements and zero fad diets. How? Transitioning to a super simple, healthy, and fulfilling whole food plant-based diet. Now, I am passionate about helping others do the same!