Let us know about Potatoes during pregnancy. The food you consume during pregnancy affects not only your health but also that of your baby. That’s why while eating anything, you must be aware of its benefits and side effects. Something similar is true for the potato, which is referred to as the king among vegetables. Potatoes are a storehouse of dietary fibre, vitamins and other essential nutrients for a pregnant woman. But to avoid any problem caused by overeating, you should eat it in limited quantity.
Benefits of eating potatoes during pregnancy
Potatoes are loaded with nutrients that your body needs a lot during pregnancy. So if you have a potato craving while pregnant, you are free to have it. However, it is better to consult your doctor or nutritionist before consuming it. The benefits of potato are as follows:
1. Reduces acidity
Potato is extremely beneficial for people with digestion or acidity problems. Mashed potatoes can help reduce gastric acidity. It is easy to eat as well as easy to digest.
2. Rich in Vitamin B and C
The vitamins present in potatoes help in healing wounds and boost immunity. They also help in the absorption of iron from other foods.
3. Good source of folate
Folic acid is important in the development of the fetus’s brain and nervous system. Consuming folate-rich food in the early stages of pregnancy reduces the chances of miscarriage.
4. Energy powerhouse
Potatoes are rich in carbohydrates and are a good source of energy for pregnant women. However, it is important to exercise and stay active to prevent weight gain from eating potatoes and other starchy carbohydrates.
5. Treats puffiness under the eyes
Potatoes can help treat dark circles and puffiness under the eyes, which are common during pregnancy. Keeping a little grated raw potato on your eyes for 10 to 15 minutes provides coolness and relieves puffiness.
6. Lowers the risk of heart disease
Potato peels contain large amounts of potassium, which is known to reduce heart attack and hypertension as it lowers blood pressure.
Side Effects of Eating Potatoes When Pregnant
During pregnancy, you need to pay attention to your eating habits and ensure that you consume healthy food. Although potatoes are rich in nutrients, they also pose certain risks to your health, some of which are listed below:
- Green spots on potatoes indicate the presence of toxic compounds such as glycoalkaloids, alpha-solanine and alpha-caconine, which can cause gastrointestinal problems such as diarrhea and vomiting.
- Eating green potatoes can lead to congenital disabilities such as spina bifida and anencephaly.
- Consuming rotten potatoes can cause food poisoning to pregnant women.
- Eating large amounts of potatoes during pregnancy can increase the risk of obesity in women who are already overweight.
What cooking methods should you avoid
Avoid eating potato chips during pregnancy as they are fried and not healthy for you. This can trigger gestational diabetes or it can lead to unwarranted weight gain. So during pregnancy, you should avoid deep fried, baked potatoes with butter or cheese. Instead of frying or baking, boil or steam potatoes and add herbs to enhance the flavor.
Does high potato consumption increase the risk of gestational diabetes?
Potatoes contain a large amount of starch, which is rapidly absorbed by the body. It can affect glucose metabolism, which increases the risk of diabetes. Therefore, a high consumption of potatoes may increase the risk of developing gestational diabetes.
How to choose the right potatoes
There is a need to be careful while buying potatoes. Some things should be kept in mind while choosing potato, so that its side effects can be avoided. When you choose potatoes, it should be like this:
- tight and perfect size
- stain free
- do not sprout
- don’t be cut
- free from black or green spots
- wash thoroughly before cooking
Healthy Ways to Include Potatoes in Your Diet
Potatoes are beneficial for pregnant women if taken in limited quantity and cooked properly. Here are some healthy options for cooking potatoes:
- Baked Potato (without cheese)
- cooked with other vegetables or meat
- soup
- stew
- Mashed potatoes with vegetables and spices
- boiled potatoes
Potato Tasty Recipes
From the ideas above, here are some potato recipes that you can make easily.
1. Potato and Onion Soup
This is a healthy dish for frequent hunger pangs during pregnancy.
Material:
- Finely chopped potatoes – 1 cup
- Dry mix herbs – ½ cup
- Thinly sliced onion – ¼ cup
- Butter – 1 tsp
- salt and ground black pepper to taste
- grated carrots for garnish
Method:
- Put butter and onions in a pressure cooker and fry on low heat.
- Add potatoes and fry for 2 minutes.
- Add 1.5 cups of water, mix well and cook for 3 whistles.
- Once the mixture cools down, make a smooth puree of it.
- Transfer the mixture to a pan and add the herbs, black pepper, salt and half a cup of water.
- Stir and cook on medium heat.
- Garnish with grated carrot. Your soup is ready to serve.
2. Potato Salad
It is an easy and quick tasty recipe and will be loved by all.
Material:
- Medium size boiled and chopped potatoes – 8
- Apple Cider Vinegar – 2 teaspoons
- Sugar – 2 teaspoons
- Mayonnaise – 1 ½ cup
- Salt – 1 tsp
- Yellow mustard – 1 tsp
- Chilli – ½ tsp
- Garlic powder – 1 tsp
- Blended Onion – 1 cup
- chopped celery leaves
- Paprika – a pinch
- Boiled Eggs – 5
Method:
- Cut the boiled potatoes and take them out in a bowl.
- In another bowl, mix vinegar, sugar, mayonnaise, salt, mustard, black pepper and garlic powder.
- Add this mixture to the potatoes.
- Add onion and celery to this mixture.
- Slice the boiled eggs and put them in the bowl.
- Sprinkle paprika over salad and serve.
Potatoes are loaded with healthy nutrients for a pregnant woman and should not be excluded from the pregnancy diet. Potatoes are healthy for the overall growth and development of the fetus, and hence should be consumed in moderation and in a healthy manner. Also, it is best to avoid fried potatoes and avoid eating them in excess, as it can lead to obesity, gestational diabetes and other complications associated with pregnancy.
