The Incredible Health Benefits of Potato Skins

To clarify, by "potato skins," I am referring to the outer layer of potatoes, not the cheese and bacon-topped pub appetizer. The potato is undeniably one of the most versatile foods available, capable of transforming from a hard, relatively bland raw state to a variety of delectable dishes, such as French fries or potato soup, in just minutes. However, one contentious aspect of this beloved vegetable is its skin. While some people advocate for peeling potatoes—particularly for dishes like mashed potatoes—others argue that this practice diminishes the final product's quality. From a health perspective, which approach is superior? Should potato skins be left on or removed? Let’s examine the benefits of retaining the skins when preparing your favorite potato-based meals.

Potato Skins are Full of Fiber

Health professionals at Everyday Health emphasize the critical role fiber plays in digestion. Insufficient fiber intake—readily available in the skin of a potato—can result in lethargy and hinder effective food digestion, potentially leading to discomfort and serious health issues. Experts recommend that adults consume approximately 30 grams of fiber daily, while lower amounts are suitable for children and adolescents. To help your family meet their fiber needs, it is advisable to retain the skins on potatoes when preparing dishes such as mashed potatoes or baked potato wedges.

They’re Low Calorie

If you are adhering to a strict diet with the goal of improving your physical fitness, it is advisable to remove the skin from poultry and pork before cooking. Additionally, trimming the visible white fat, or marbling, from beef can be beneficial. While eliminating this fat may affect the flavor profile of your dishes, it significantly reduces the overall fat and calorie content. On the other hand, there is no need to peel your potatoes. According to LiveStrong, potato skins are fat-free and low in calories, making them harmless to your diet. Moreover, the fiber content in potato skins can help enhance satiety, potentially aiding in your dietary efforts.

Keep Skins for Added Flavor

Many individuals peel potatoes before cooking, believing the skins diminish the dish's overall flavor, whether it's mashed potatoes, French fries, or potato soup. However, consuming the skins separately is an option worth considering. While plain potato skins may lack pronounced flavor, enhancing them with complementary ingredients can make them quite appetizing. Additions such as corn, beans, margarine, cheese, and chives can transform them. For a healthier alternative, consider topping the potato skins with low-fat margarine and cheese, alongside green onions, tomatoes, and peppers.

The Skin Helps Regulate Blood Sugar

Potatoes, along with rice and various wheat-based products (including bread), are complex carbohydrates that the body converts into simple sugars, which then enter the bloodstream. For individuals who need to consistently monitor their blood sugar levels, such as those with type 1 or type 2 diabetes, consuming foods like French fries, mashed potatoes, and potato bread can pose substantial health challenges. However, the fiber content in potato skins can partially mitigate this risk by slowing the conversion of carbohydrates into sugars, thereby reducing the potential surge in blood sugar levels.

Spuds are Easy to Prepare

Preparing a dish of potato skins can be remarkably straightforward, as they accommodate various methods of preparation. For those who enjoy crispy potato skins akin to potato chips, simply coat them with herbs and spices such as garlic, onion powder, and cayenne pepper, along with olive oil, crushed black pepper, and salt. Arrange them on a baking sheet and bake in the oven. Alternatively, for a faster approach, heat a lightly oiled cooking pan on medium to high heat. Add your preferred herbs and spices as the skins cook, allowing for easy and quick stirring until they reach your desired level of crispiness.

Waste Not…

To maximize the value of your resources, consider retaining potato skins instead of discarding them. Potato skins not only increase the quantity of your dishes, such as mashed potatoes, French fries, or a robust stew, but they also contribute beneficial fiber. This fiber can enhance satiety, reducing the likelihood of feeling hungry soon after eating and thus curbing unnecessary snacking.

Pros and Cons of Switching to a Vegetarian Diet

Transitioning from a meat-based diet to vegetarianism can be challenging, particularly in cultures where meat consumption is deeply ingrained. However, for individuals who are conscientious about their dietary choices and are disturbed by the methods of meat production, adopting a vegetarian lifestyle can be a rewarding endeavor. The key considerations are the advantages and disadvantages of making this dietary change. On the positive side, adopting a vegetarian diet can often lead to improved physical and mental health. Nonetheless, these benefits are not guaranteed, and some individuals may experience a decline in well-being after making the switch. It is essential to appropriately substitute meat with plant-based protein sources and avoid excessive consumption of sugary foods to maximize the potential health benefits.

Pro: Weight Loss Potential

An estimated one in 50 Americans currently adhere to a vegetarian diet, often with the goal of losing weight and maintaining a healthy body weight. While eliminating meat can significantly reduce fat and calorie intake, this benefit is contingent on replacing those calories with nutritious alternatives. It is crucial to substitute meat with plant-based proteins, as well as a variety of fruits and vegetables, rather than high-sugar options like donuts and cookies. Neglecting to do so may lead to fatigue and a lack of energy, making exercise difficult and potentially resulting in weight gain, contrary to the diet's intended effect.

Con: Not Getting Enough Nutrients

Vegetarians and vegans must be mindful of the nutritional deficiencies that can arise from excluding meat and animal products from their diets, such as vitamin B12 deficiency. B12 is predominantly found in meat, eggs, and dairy, making it a nutrient often lacking in vegetarian and especially vegan diets. To mitigate this, individuals can take B12 supplements or consume fortified foods like certain cereals, breads, orange juice, and soy milk. It is crucial for vegetarians and vegans to identify the specific vitamins and minerals they may be lacking and to supplement their diets accordingly to maintain optimal health.

Pro: Avoiding Heart Disease

Adopting a vegetarian or vegan diet can markedly lower the risk of high blood pressure and heart disease. This benefit arises from eliminating meat, which is often high in fat and calories, and replacing it with nutrient-rich fruits and vegetables. Studies indicate that such dietary adjustments can substantially decrease the incidence of heart-related issues, owing not just to the reduced consumption of meat, but also to the increased intake of potassium, fiber, and other essential nutrients. It is crucial, however, to refrain from excessive consumption of meat-free indulgences like french fries, mashed potatoes, donuts, candy, and chips, to maintain these health benefits.

Con: Lost Calcium

Switching to a vegetarian or vegan diet can lead to a decrease in calcium intake, primarily because dairy products, a main source of calcium, are often excluded. While vegetarians might continue consuming dairy products like eggs and yogurt, vegans typically avoid these foods, potentially resulting in insufficient calcium levels, which can negatively impact bone health. This issue is particularly concerning for women, who require higher calcium levels to prevent osteoporosis. However, there are effective ways to mitigate this risk. Calcium supplements can serve as a reliable alternative. Additionally, certain fortified foods, such as some cereals and fruit juices, can help boost calcium intake. It is also important to incorporate calcium-rich vegetables, such as bok choy, broccoli, and kale, into your diet. If you decide to adopt a vegetarian or vegan lifestyle, ensure you proactively manage your calcium intake through diverse and nutritious sources.

Pro: Emotional Satisfaction Boost

Many individuals who consume meat regularly find it challenging to justify their habits, given the high costs associated with meat consumption. These costs include significant contributions to climate change, environmental degradation, and the ethical implications of animal slaughter. For those who are concerned about environmental sustainability and animal welfare, reconciling meat consumption with their values can be problematic. Eliminating meat from one's diet can resolve these concerns, offering emotional satisfaction by knowing they are no longer adversely contributing to these issues. This change holds considerable significance.

Pro: Cancer Risk Reduced

Eliminating certain types of meat, particularly those containing nitrates, from your diet can significantly reduce your risk of cancer. Substituting these meats with fruits and vegetables further minimizes this risk. It is important to note that consuming nitrate-rich meats, such as lunch meats and hot dogs, does not guarantee cancer development, just as being vegetarian or vegan does not ensure immunity from cancer, especially if other carcinogenic factors or a family history of cancer are present. However, adopting a vegetarian or vegan diet may be a prudent choice to lower cancer risk, particularly if you have a family history of the disease.

Pro: Type 2 Diabetes Risk Reduced

Type 2 diabetes poses a significant health risk to North Americans, especially among vulnerable populations such as young children and the elderly, who are already susceptible to various health issues. Unlike type 1 diabetes, which is typically diagnosed at birth, type 2 diabetes often develops later in life, largely due to an imbalanced diet lacking in fruits, vegetables, whole grains, and lean proteins. Reducing the intake of high-fat meats can substantially lower the risk of type 2 diabetes, which, if not managed properly, can lead to severe complications including blindness, limb amputation, and death. However, the benefits of eliminating high-fat meat products are negated if they are substituted with foods high in processed sugars and saturated fats. Registered dietitian Julie Ching notes that many vegetarians tend to consume more carbohydrates and high-sugar foods due to a lack of satiety, which can lead to unwanted weight gain and subsequently increase the risk of developing type 2 diabetes.

The Incredible Health Benefits of Parsley

Parsley is commonly seen as a garnish in many upscale restaurants, but its role extends beyond mere visual appeal. Originating from the Mediterranean region, parsley is a highly nutritious herb that has been utilized for centuries. It is rich in essential vitamins and offers numerous health benefits, making it much more than just a decorative addition to your plate.

Parsley Contains Vitamin C

Parsley contains a significant amount of vitamin C, a vital nutrient indispensable for human health. Deficiency in vitamin C can lead to severe conditions such as scurvy, characterized by gum deterioration and intense discomfort. While citrus fruits like oranges and grapefruits are well-known sources, parsley also offers a high concentration of this essential vitamin. Vitamin C is crucial for enhancing the immune system, thereby protecting against both common illnesses and more serious health issues.

Parsley Aid Kidney Function

Parsley, a modest herb, has been shown to enhance kidney function by helping the body eliminate excess fluids due to its diuretic properties. As noted by Livestrong.com, parsley plays a significant role in fluid removal from the body. However, individuals with kidney or gallbladder issues should exercise caution, as consuming parsley could be harmful in such cases. For those without these health concerns, parsley is a beneficial addition to the diet.

Parsley Can Help Regulate Blood Pressure

Parsley is rich in folic acid, a vitamin commonly present in peas, lentils, oranges, whole wheat products, beets, Brussels sprouts, and spinach. According to research from Harvard Medical School, foods high in folic acid can aid in regulating blood pressure and in the production and maintenance of new cells. Additionally, folic acid may help prevent DNA changes that could lead to cancer. Therefore, incorporating more parsley into your diet may be beneficial if you have concerns about heart disease or cancer in your family.

Parsley Contains Vitamin K

Vitamin C is widely recognized as one of the essential antioxidants present in parsley. However, the significance of vitamin K, another abundant nutrient in parsley, often goes unrecognized. Vitamin K plays a crucial role in the body's injury response by facilitating the blood clotting process, thereby allowing the body to stop damage and initiate healing. Additionally, research indicates that vitamin K contributes to reducing the risk of bone fractures and enhancing bone strength.

Parsley Aids Digestion

Each year, millions of Americans contend with various digestive issues, ranging from ulcers to irritable bowel syndrome. While numerous prescription and over-the-counter medications, such as Pepto Bismol, are available for treatment, parsley presents a natural alternative. Research from WebMD indicates that parsley contains compounds that can aid digestion and alleviate symptoms such as colic, intestinal gas, and constipation.

Parsley Helps Prevent Hair Loss

Concerned about hair loss? You're not alone. The American Hair Loss Association reports that Americans spend over $3 billion annually on hair loss prevention. Despite this sizable investment, effective treatments remain limited. However, studies suggest that parsley oil, when applied to the scalp, may significantly reduce hair loss.

Parsley Reduces Joint Pain

Joint pain is a significant concern in the United States, resulting in billions of dollars spent annually on treatments for joint inflammation. Parsley presents a cost-effective and palatable option for mitigating this pain due to its anti-inflammatory properties, which can alleviate joint inflammation and pain associated with conditions such as osteoarthritis. A study published in the Journal of Natural Remedies demonstrated that laboratory rats treated with parsley leaf extract showed reduced inflammation in their paws.

Parsley Could Help Fight Breast Cancer

Parsley is a nutritious food rich in flavonoids, specifically apigenin, which has demonstrated potential in inhibiting the proliferation of breast cancer cells in animal studies. Although research on parsley's effects on breast cancer has primarily involved animal models, those with a family history of the disease might consider incorporating more parsley into their daily diet as a precautionary measure.

Antibacterial and Antifungal Properties

Parsley exhibits notable antimicrobial properties, making it beneficial for skin and dental health. Its essential oils are effective in eliminating fungi and bacteria, which can aid in treating skin blemishes. Dr. Axe highlights that the oil derived from parsley’s leaves, roots, and seeds is antimicrobial, hence its inclusion in soaps, detergents, perfumes, and other hygiene products for its antibacterial and deodorizing properties. However, due to its potency, parsley oil should not be applied directly to the skin as it can cause irritation or burns. Dr. Axe advises diluting it with coconut, almond, or olive oil prior to application.

Good for the Heart

To safeguard against heart disease, it is crucial to adopt healthy lifestyle habits such as abstaining from smoking, limiting alcohol consumption, and engaging in daily exercise. A nutritious diet also plays a significant role in maintaining heart health. Parsley, for instance, is beneficial due to its high content of carotenoid antioxidants, which have been demonstrated to mitigate heart disease risk, and folate, which prevents folate deficiency. Adequate folate intake is necessary for the conversion of homocysteine, an amino acid linked to cardiovascular diseases when elevated. Carolina Guizar, MS, RDN, CDN, in an interview with Reader’s Digest, emphasizes, “Folate is involved in maintaining normal levels of the amino acid homocysteine, which is important given that elevated levels are associated with cardiovascular diseases. Like vitamin C, folate is heat-sensitive and is best retained when consumed in fresh parsley.” Furthermore, Chatelaine highlights that the folate in parsley helps protect blood vessels by reducing homocysteine levels, thereby lowering the risk of heart attack and stroke.

Ease Bloating

Experiencing bloating can be quite uncomfortable. However, parsley may serve as an effective natural diuretic to alleviate such discomfort. A study conducted in 2002 by The American University of Beirut found that rats administered parsley seed extract had a significant increase in urine volume over the subsequent 24 hours. According to Dr. Axe, "Parsley supports digestive health by stimulating kidney urine production and removing excess water from the abdomen, thereby reducing discomfort and indigestion."

Improve Blood Sugar

Elevated blood sugar levels, often resulting from an unhealthy diet or sedentary lifestyle, pose significant health risks including diabetes, heart disease, and metabolic syndrome. According to Healthline, animal studies indicate that parsley may help in reducing high blood sugar levels. Notably, a 2010 study published in the Journal of Diabetes Research demonstrated that parsley reduced blood sugar levels and enhanced pancreatic function in rats with type 1 diabetes. However, it is important to note that further research involving humans is necessary to confirm these findings. Incorporating parsley into one's diet could potentially improve blood sugar control.

Reduce Bad Breath

Bad breath is a common issue, and no one is entirely exempt from experiencing it, particularly those who consume foods like garlic and onions or drink several cups of coffee. While using mints or mouthwash is typically a quick solution for freshening breath, eating fresh parsley can also be effective. Parsley has natural antibacterial properties that eliminate odor-causing bacteria. "Parsley acts as a natural breath freshener, especially after consuming garlic or onion," states Amanda Capriglione, RD, CDN, in an interview with Reader’s Digest.

Fights Off Bladder Infections

Individuals who have experienced a urinary tract infection understand how painful and uncomfortable it can be. While antibiotics are necessary for treatment, certain home remedies can alleviate symptoms. One such remedy is consuming parsley. According to Dr. Brunilda Nazario, as cited in Reader’s Digest, homeopathic practitioners utilize parsley to address urinary tract infections, as well as kidney and bladder stones. The herb contains compounds that induce muscle contractions in the intestine, bladder, and uterus, which is why it has historically been used to treat indigestion, UTIs, and menstrual cramps.

Protect Eye Health

Our diet significantly impacts eye health, with certain foods playing a crucial role. Parsley, rich in vitamin A, also provides essential antioxidants such as pro-vitamin carotenoid and beta-carotene. Dr. Axe highlights these antioxidants for their protective benefits on the retina and cornea, particularly against age-related damage like macular degeneration and cataracts. Carolina Guizar, MS, RDN, CDN, notes in Reader’s Digest that plant-based sources of vitamin A, like parsley, are integral for maintaining optimal eye health, preventing conditions such as dryness, night blindness, and cataracts.

Prevents Wrinkles

This herb, rich in vitamin C, significantly benefits our complexion. Vitamin C is vital for skin health as it aids in the production of collagen, which maintains skin strength and structure. According to Amanda Capriglione in an interview with Reader’s Digest, "Collagen helps smooth fine lines and wrinkles." For a boost of vitamin C, consider preparing a salad with greens (including parsley), orange segments, and a lemon vinaigrette.

Treat Allergies

Previously, we discussed how parsley's anti-inflammatory properties make it effective in treating joint pain and seasonal allergies. A 2012 study published in Immunopharmacology and Immunotoxicology indicated that parsley essential oil might help suppress inflammation, thereby aiding in the treatment of conditions associated with inflammation, including seasonal allergies, as reported by VeryWell Health. Natural remedies expert Michael Castleman, author of *The New Healing Herbs*, recommends steeping two teaspoons of dried parsley leaves in a cup of boiling water and consuming three cups of this tea daily.

Fatty Liver Disease

Parsley is rich in pyrroloquinoline quinone (PQQ), a potent antioxidant also present in kiwi, celery, and papaya. According to VeryWell Health, this antioxidant empowers parsley to help prevent or mitigate fatty liver disease. Supporting this claim, a 2018 study published in Hepatology Communications demonstrated that PQQ protects against fatty liver disease in the offspring of mice fed a high-fat Western-style diet.