When you are expecting and you are tempted by the question: potato during pregnancy. You will discover many useful information on this kind of topic, as well as tips, guidance, ideas, and answers to be able to questions regarding being pregnant, right nutrition and eating plans.
Any food you eat during pregnancy affects not only your health but also that of your baby. Potatoes are a rich source of dietary fiber, vitamins, and other essential nutrients for a pregnant woman. It is advisable to have it in moderation to avoid possible harmful effects of excessive consumption.
Benefits of eating potato during pregnancy
Potatoes are full of nutrients that your body needs during pregnancy; So if you are craving potatoes during pregnancy, you are free to eat them. Although, it is better to consult your doctor or nutritionist before consuming it. Here are some of its benefits:
1. Reduces acidity
Potatoes are highly beneficial for those with digestive or heartburn problems. A serving of mashed potatoes can help reduce heartburn.
2. Fight cholesterol
The soluble fiber and vitamin C contained in potatoes help fight cholesterol.
3. High in dietary fiber
Dietary fiber is suitable for pregnant women as it helps alleviate potential constipation.
4. Rich in vitamins B and C
The vitamins contained in potatoes help heal wounds and boost immunity. Helps in the absorption of iron from other foods.
5. Good source of folate
Folic acid is significant in the development of the fetal brain and nervous system. Having foods rich in folate early in pregnancy reduces your chances of miscarriage.
6. Contains flavonoids
The flavonoids present in potatoes help control blood pressure levels.
7. Helps fetal development.
Potatoes have high amounts of iron, calcium and potassium, which are essential for the proper growth and development of the fetus.
8. It is used to treat puffy eyes.
Potatoes can help treat bags under the eye, which are common during pregnancy. Placing a grated raw potato in the eyes for 10-15 minutes provides a cooling effect and relieves puffiness.
9. Reduces cardiovascular diseases
Potato skin contains high amounts of potassium, which is known to reduce strokes and hypertension.
Harmful effects of consuming potatoes during pregnancy
During pregnancy, you need to be careful about eating habits and make sure you only eat healthy and limited foods. Although potato is rich in nutrients, it also poses some risks to your health as follows:
- Potatoes with green spots indicate the presence of toxic compounds such as glycoalkaloids, alpha-solanine, and alpha-chaconine, which cause gastrointestinal problems such as diarrhea and vomiting.
- Excessive consumption of potatoes can lead to gestational and type 2 diabetes in some.
- Eating green potatoes can lead to birth defects like spina bifida and anencephaly.
- Eating rotten potatoes can cause food poisoning in expectant mothers.
- Babies of mothers who had a diet rich in potatoes and other tuberous vegetables have a greater chance of developing type 1 diabetes later in life.
- Overweight women who consume excess potatoes during pregnancy are more likely to become obese.
Cooking methods to avoid
Eating potato chips while pregnant is not recommended as it is fried and unhealthy for you. It can trigger gestational diabetes or make you overweight and obese. Therefore, during pregnancy, you should avoid these cooking methods:
- French fries
- Baked Potato with Cheese
- French fries
Can pregnant women eat sprouted green potatoes?
Green potatoes are the result of chlorophyll, which is generated if the potato stays out of the ground and is exposed to sunlight. The phenomenon also produces a glycol alkaloid toxin called solanine, in said exposed potato. Solanine is fatal as it causes hemolysis, produces central nerves, and stimulates the gastric mucosa leading to death. Therefore, green sprouted potatoes should be strictly avoided by pregnant women.
Does frequent potato consumption increase the risk of gestational diabetes?
Potatoes have large amounts of starch, which are quickly absorbed by the body. This can affect glucose metabolism, increasing the risk of developing diabetes. Therefore, it is likely that excessive consumption of potatoes can lead to a risk of gestational diabetes.
How to choose the right potatoes?
Be careful when buying potatoes.There are certain things to consider when choosing your potatoes, to avoid their negative effects. The potatoes you choose should be:
- Firm and well formed
- Free of stains
- No sprouts
- Have no cuts
- Free of black or green spots.
- Wash thoroughly before cooking
Healthy ways to include potatoes in your diet
Potatoes are beneficial to pregnant women when taken in reasonable amounts and cooked properly. Some of the healthy options for cooking potatoes are:
- Baked Potato (Without Cheese)
- Cooked in combination with other vegetables or meat.
- Soup
- Stew
- Mashed Potato with Vegetables and Spices
- Steamed potato
Potato-based recipes that you can try
From the ideas listed above, here are some of the recipes you can try with potatoes:
1. Potato And Onion Soup
Here’s a healthy snack to feed your pregnancy hunger pangs.
Ingredients:
- Finely chopped potatoes – 1 cup
- Dried mixed herbs – ½ cup
- Onions, thinly sliced - ¼ cup
- Butter – 1 tablespoon
- Salt and ground pepper (to taste).
- Grated carrot (for garnish)
Method:
- Place the onions and butter in a pressure cooker and sauté over medium heat for one minute.
- Add the potatoes and sauté for 2 minutes.
- Pour in a cup and a half of water, mix well and press down to 3 whistles
- Once the mixture cools, mix it into a smooth puree
- Transfer to a skillet and add dried herbs, pepper, salt, and half a cup of water.
- Stir and cook over medium heat.
- Garnish with carrots and your soup is ready to serve.
2. Potato Salad
This easy and delicious recipe is quick to make and will be enjoyed by everyone in the family.
Ingredients:
- Potatoes, cooked and chopped – 8 medium.
- Apple cider vinegar – 2 tablespoons
- Sugar – 2 tablespoons
- Mayonnaise – 1 ½ cup
- Salt – 1 tablespoon
- Yellow Mustard – 1 tablespoon
- Pepper – ½ teaspoon
- Garlic powder – 1 teaspoon
- Mixed Onion – 1 cup
- 2 sliced celery ribs
- Paprika – little
- Boiled Eggs – 5
Method:
- Peel and boil the potatoes in salted water.
- Once done, cool it down, dice it and put it in a large bowl.
- Combine the vinegar, sugar, mayonnaise, salt, mustard, pepper and garlic powder in another bowl
- Add this mixture to the potatoes.
- Add the onions and celery to this combined mixture
- Cut the eggs and add them.
- Top the mixture with paprika and serve.
Potatoes are a healthy nutrient package for a pregnant woman and should not be excluded from the pregnancy diet. It is healthy for the overall growth and development of the fetus and therefore should be consumed in moderation and in the proper form. However, you should avoid potato chips and avoid overeating as it can lead to problems such as obesity, gestational diabetes, and other pregnancy-related complications.
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