Why jacket potatoes are good for you

Measure content performance. Develop and improve products. List of Partners vendors. A baked potato makes a great side dish or a quick, healthy meal. Though potatoes are a starchy, high-carb vegetable that's off-limits for many low-carb diets , potatoes are packed with nutrients and can also be part of a healthy, balanced diet.

Whether you choose from white, russet, sweet , or yams, potatoes are relatively low in calories and are loaded with fiber.

They're also a great source of potassium , magnesium, vitamin B6, vitamin C, folate , phosphorus, and niacin. Not only are potatoes good for you, but depending on the toppings, a baked potato can also be a healthy choice. The nutrition of a medium-sized baked russet potato about 3 inches in diameter contains about calories and about 4 grams of fiber, which is essential for a healthy digestive tract.

There are numerous options for nutritious toppings that can boost your intake of protein, essential vitamins and minerals, and even fiber. Of course, some toppings—such as Greek yogurt , broccoli, and chives—are more nutritious than others. For instance, high-calorie toppings like bacon, cheddar cheese, and sour cream would increase the amount of sodium and saturated fat in an otherwise healthy dish. Here are some ideas to make your baked potatoes more nutritious and delicious by choosing toppings on the lighter, healthier side.

Before adding any toppings, a baked potato is relatively low in calories. But toppings such as butter, sour cream, and cheese will add flavor as well as more calories and fat.

To monitor your portion size, stick with a medium-sized potato versus a larger one to avoid loading it with more toppings. A smaller-sized potato is also an option as a great low-calorie snack. As a rule of thumb, try to use no more than a tablespoon of higher-fat ingredients like butter. If you're following a diet that encourages healthy, high-fat foods, grass-fed butter and ghee are great options. One full tablespoon of regular butter has about calories, so that brings a medium-size baked potato up to calories.

But just one little pat of butter only adds about 35 calories, which would make your baked potato just under calories instead. A simple way to add nutrients and flavor to a baked potato without the extra calories a generous serving of your favorite salsa. A half-cup of salsa has about 48 calories, which brings a medium baked potato to about calories in total. A 2 tablespoon serving of sour cream has 5 grams of fat and just under 1 gram each of protein, fiber, and sugar.

The calorie count for twice-baked potatoes varies depending on how you prepare them. For instance, a twice-baked potato made with a splash of milk and a tablespoon of sour cream should have around calories, but adding cheese or bacon into the mix can bring the calorie count up to or more. A generous portion of chili can turn a baked potato into a full meal. You'd also get extra protein from meat or a plant-based substitute , fiber from beans , and antioxidants such as lycopene from the tomatoes.

One medium baked potato with a quarter cup of chili should have around calories. While broccoli is low in calories and provides vitamins, minerals, and antioxidants , a serving of melted cheese can add calories or more to your baked potato.

A medium-sized baked potato with broccoli and cheese sauce will have around calories. Vitamin C — maintains and protects the health of cells, skin, blood vessel, bones and cartilage, as well as supporting wound healing 6.

Vitamin B6 — enables the storage of energy from food sources of carbohydrate and protein , as well as the formation of haemoglobin in the blood 7. Manganese — an important antioxidant that may help to prevent certain diseases.

It maintains healthy bones and cartilage and helps to regulate blood sugar. Jacket potatoes can support weight loss for many people. This is largely due to their low-calorie content per gram and high starch content increasing their satiety value. Their high carbohydrate content can actually cause weight gain if too many are consumed, as discussed below.

The health benefits of baked potatoes can be further enhanced by the easy and simple addition of healthy and delicious toppings. Such additions can increase the micronutrient and fibre content while balancing the macronutrient ratio. Eat your jacket potato with healthy toppings such as cottage cheese, tuna, and beans to create a balanced meal with enough protein. Include vegetables such as red onions, sweetcorn and cabbage to further increase the nutritional value of the meal and reap more health benefits.

Gluten is a protein found in wheat that can be difficult for many to digest. More and more people are discovering or developing gluten-intolerance, and are therefore looking for gluten-free foods that they can still consume.

For those who are sensitive to it, gluten can cause a whole range of digestives symptoms, which range from slightly uncomfortable to completely debilitating. These symptoms can include abdominal pain, diarrhoea, and constipation. Jacket potatoes are completely and naturally gluten-free, and therefore provide a great replacement carbohydrate source for those who are trying to eliminate gluten from their diets.

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As mentioned above, the sensible consumption of potatoes can be beneficial for weight loss. However, overconsumption could lead to weight gain due to their high carbohydrate content and high glycemic index.

The carbohydrate in potatoes is largely made of starch, which itself is made from long chains of glucose molecules.

If too many are eaten too often or too quickly, this can cause a rapid increase in blood glucose, which the body tries to combat with a corresponding increase in the hormone insulin. This insulin increase forces the excess glucose molecules to be stored as body fat, thus leading to weight gain. Through the same high glycemic index effect as described above, eating too many jacket potatoes can be dangerous for diabetics.

The quick spike in blood glucose can be challenging for the diabetics to deal with, due to their inability to produce or respond to the necessary amount of insulin. However, anyone with diabetes should always take care when consuming jacket potatoes, to prevent increasing their blood glucose level too much or too quickly. This can sometimes be a good thing, feeding the good forms of bacteria and allowing them to produce chemical by-products that are beneficial to our gut.

Don't eat potatoes that show damage, such as sprouting, greening or bruising. Some symptoms of glycoalkaloid poisoning from potatoes are a burning or bitter taste and flu-like symptoms, including abdominal cramping, nausea, diarrhea and vomiting, warns Government of Canada. Nutrition Fruits and Vegetables Potatoes. Are Baked Potatoes Healthy? Jill Corleone is a registered dietitian with more than 20 years of experience.

Joseph McAllister. Joseph McAllister has worked as a writer since He has more than seven years of experience in training and coaching martial arts.

McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. Video of the Day. Tip When it comes to healthy carbs, you can't go wrong with potatoes.

Low Calories, No Fat or Cholesterol. Good Protein and Fiber Source. Vitamins Pack a Punch. Heart-Healthy Potassium.